Spark CrossFit – CrossFit

 

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“Success does not consist in never making blunders, but in never making the same one a second time.” – Josh Billings

Class WOD

Joint Prep Warm up (No Measure)

https://youtu.be/Pz-4-iHX2TY

10 x each

-Neck right & left

-Neck up & down

-Neck crescent

-forward shoulder rolls

-backward shoulder rolls

-arm circles forward (getting bigger)

-arm circles backward (getting bigger)

-crossbody hugs

-trunk twist

-hip circles

-knee circles

-ankle circles

-leg swings forward and back

-leg swings side to side

-air squats

Push Jerk Progression (No Measure)

1. Jump and Land (hands only)

2. Jump and Land with thumbs (hands only)

3. Jump-Punch-Land (hands only)

4. Push Jerk (w/ PVC)

Workout

CLASS: Jerk (10 Minutes to build up to heavy single)

Just a quick build up to a heavy single, not a max day, the goal today is consistancy and hitting all our attempts. Save the max for another day.

CLASS: “The Good Life” (Time)

Advanced (RX+)

3 Rounds:

30/21 Calorie Assault Bike

15 Burpee Box Jump Overs (24/20)

RX

3 Rounds:

500/400 Meter Row

12 Burpees

21 Box Jumps (24/20)

Scaled

Row 300/200

12 Burpees

21 Plate Jumps

INTENDED STIMULUS

Overarching goal today is to always be moving. To accomplish this, have athletes go slightly slower than they would if they were rowing a 2k for time.

Cool Down

3 Way banded Shoulder Cool Down (No Measure)

45 second for each arm for each position:

Lat Stretch

Front Rack Stretch

Cross-body Stretch

If time permits class with finish with rolling out glutes and lower back, if not, do this on your own after class today.

Competitor Extra – before or after class WOD

EXTRA: Clean and Jerk

70%/2

75%/2

80%/2

85%/1

90%/1

95%/1

EXTRA: Clean Pull ((110%/2)4)

EXTRA: Front Squat ((85%/4)5)