Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

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

1) Dynamic Mobility Series

2) Front Rack Stretch, 60-90 seconds per side

3) Squat Therapy x 10 reps (3 second lowering phase)

https://youtu.be/HRT5yXL18zA

TRANSITION AND BUILD UP (12:00-20:00)

Workout

(20:00-50:00)

Perform a set every 3 minutes:

Front Squat

3-2-1-3-2-1-3-2-1

*Compare to December 8, 2016

INTENDED STIMULUS

Heavy front squat in a wave load fashion. The second set of 3 should be heavier than the first set of 3 and the third set of 3 should be heavier than the second set of 3, etc. All sets should be challenging.

SCALING OPTIONS

If an athlete has less than 3 months of lifting experience modify to:

5-4-3-5-4-3-5-4-3

Front Squat (Wave loaded Front Squats)

Note heaviest 3, 2, and 1 rep sets

Accessory Work

Accessory Work (No Measure)

50:00-60:00

2 Rounds NOT for Time

15 Barbell Good Mornings (choose the load)

15 Weighted Sit-ups (Choose the load)