Spark CrossFit – CrossFit

 

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Warm Up and Skill

Deadlift Warm-up w/ Progression (No Measure)

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

1) 2 Rounds

25 Foot Lateral Lunge

25 Foot Inchworm

25 Foot Spiderman

15 Good Mornings w/ PVC

5 Beat Swings + Stop

*Stop on each swing

SKILL AND INSTRUCTION (12:00-18:00)

Deadlift Progression

*5-7 reps at each piece of the progression

TRANSITION AND BUILD UP (18:00-30:00)

5 sets

Deadlift x 1-3 reps

3 pullups

3 push-ups

6 air squats

*build up to today’s working weight

Workout

Metcon (AMRAP – Rounds and Reps)

“Cindy and Deadlifts”

AMRAP 20 Minutes

1 Deadlift (365/225)

5 Pull-ups

10 Push-ups

15 Air Squats

INTENDED STIMULUS

A classic bodyweight only conditioning element with a twist thrown in with some really heavy deadlifts. The load should be close to 80-90% of a 1RM.

New Section

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate

AMRAP 20 Minutes

1 Deadlift

5 Pull-ups

7 Push-ups

15 Air Squats

*challenging load, probably in the 275-315/185-205 range

2) Novice

AMRAP 20 Minutes

1 Deadlift

4 Jumping Pull-ups

7 Push-ups from knees

10 Air Squats

Cool Down

Cool Down (No Measure)

50:00-60:00

Banded Lat Stretch, 90 seconds per side

https://youtu.be/6BSq_Rto2VE

Banded Hamstring Stretch, 90 seconds per side

https://youtu.be/m67bors0hzI