Spark CrossFit – CrossFit

 

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“Go for it now. The future is promised to no one.” – Wayne Dyer

Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-15:00)

1) Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

2) Shoulder Prep Warm-up 1

10 Arm circles Front (start small and build to 10 full ROM)

10 Arm Circles Back (start small and build to 10 full ROM)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

10 Beat Swings on Bar

Gymnastics

Gymnastics Work (No Measure)

Muscle Up Skills and Drills (15:00-25:00)

Toenail Spot Muscle Up Position Drills

https://youtu.be/H1-HF_3yLr8

1) 3×1 Pull and Pause (sternum)

2) 3×1 Pull and Pause, Transition to Low Dip, Transition Back and Pause

3) 3×1 Pull and Pause, Transition to Low Dip, Up to Support

*Alternate sets with 1-2 partners

**Scale up: Do the drills from high rings without feet on the ground

Transition & Setup

Transition (No Measure)

SKILL AND INSTRUCTION (25:00-32:00)

1) Kipping Pull-up Progression

TRANSITION AND SET-UP (32:00-40:00)

Go over the scaling options and timeframe goals for the workout and get set-up

Workout

Metcon (Time)

(40:00-50:00)

INTENDED STIMULUS

Fast paced conditioning element that has a focus on gymnastics pulling stamina. Faster times will be under 7 minutes and times should not exceed 10 minutes.

For Time:

(10:00 time cap)

Advanced (RX+)

40 Double Unders

5 Ring Muscle Ups

40 Double Unders

5 Muscle Ups

40 Double Unders

5 Muscle Ups

40 Double Unders

5 Muscle Ups

40 Double Unders

5 Muscle Ups

40 Double Unders

RX

40 Double Unders

18 Pull-ups

40 Double Unders

15 Pull-ups

40 Double Unders

12 Pull-ups

40 Double Unders

9 Pull-ups

40 Double Unders

6 Pull-up

40 Double Unders

Scaled/Novice

50 Single Unders

15 Band Assisted Pull-ups

50 Single Unders

10 Band Assisted Pull-ups

50 Single Unders

5 Band Assisted Pull-ups

50 Single Unders

5 Band Assisted Pull-ups

50 Single Unders

5 Band Assisted Pull-ups

50 Single Unders

Accessory Work

Accessory Work (No Measure)

50:00-60:00

3 rounds NOT for time

20 Band Tricep Pushdowns

https://youtu.be/uJ49XwfJEYM

20 Abmat Sit-ups