Spark CrossFit – CrossFit

 

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-18:00)

1) EMOM 9 Minutes

Min 1: Row, Bike, or Jog

Min 2: 12 Band Pull Aparts

8 Push-ups

Min 3: 12 V-ups

8 Air Squats

2) Stretch

Partner shoulder stretch on rig, 60 seconds

Heel Toe Hamstring Stretch, 60 seconds/side

(https://youtu.be/nydDJSuwFwM )

SKILL AND INSTRUCTION (18:00-23:00)

1) Overhead Squat Progression (https://youtu.be/yHozWJdcf10 )

-10 Pass Throughs

-5-7 1/4 OHS

-7-10 Full Movement

TRANSITION (23:00-30:00)

Cover the intended time goals and scaling options for the workout. Then:

2 Rounds

3 Burpees

3 OHS (increase loading each round)

Workout

Metcon (Time)

(30:00-40:00)

30-20-10

Burpees

Overhead Squat (95/65)

(10:00 time cap)
INTENDED STIMULUS

Sub 10 minute and light weight conditioning workout.

Scaling Options (No Measure)

1) Intermediate

Attempt this workout as written. If the athlete struggles with Overhead Squats scale to:

30-20-10

Burpee

Overhead Squat (65-75/45-55)

2) Novice

21-15-9

Burpee

Overhead Squat (light weight)

Strength Work

Weighted Pull-ups (5 sets 3 Weighted Strict Pull-ups)

SCALING OPTIONS

Scale to 3-5 un-weighted Strict Pull-ups or 3 Negative Pull-ups with a 3-5 second lowering phase.

Cool Down

Cool Down (No Measure)

Band Shoulder Stretch, 90 seconds per side