Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-12:00)

1) 3 minutes Row, Bike, Jog or Jump Rope easy

2) Joint Prep Routine

SKILL AND INSTRUCTION (15:00-20:00)

1) Power Snatch Progression

2) Push Press Progression, quick

Dip with pause x 3 rep

Dip and heave x 5 reps

Push Press x 7 reps

TRANSITION AND BUILD UP (20:00-30:00)

3 Sets of:

3 Power Snatch

3 Push Press

*increase loads each round

Workout

Metcon (Time)

For Time:

9-6-3

Power Snatch (155/105)

Push Press (155/105)

rest 5 Minutes

18-12-6

Power Snatch (95/65)

Push Press (95/65)

(20:00 time cap)
INTENDED STIMULUS

The goal is to get a mix of heavier and light loads in 2 shorter conditioning elements with some intentional movement redundancy. Neither element should last longer than 7 minutes.

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate

9-6-3

Power Snatch (125-135/85-95)

Push Press (125-135/85-95)

*Loads should be challenging for 9 reps and should not be attainable unbroken. Choose loads that allow the first 9 reps of the Power Snatch to be completed in about 1 minute.

rest 5 minutes

18-12-6

Power Snatch (75/55)

Push Press (75/55)

2) Novice

9-6-3

Power Snatch

Push Press

*Lighter loads that allows for this to be completed in less than 7 minutes.

rest 5 minutes

18-12-6

Power Snatch

Push Press

*Light loads where the first 18 power snatch can be done in no more than 2 sets

Cool Down

Cool Down (No Measure)

Barbell Calf Smash, 60 seconds/side

Banded shoulder stretch, 60 seconds/side