Spark CrossFit – CrossFit

View Public Whiteboard


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) 2 Rounds

3/3 Turkish Get-ups

6 Medicine Ball Goblet Squats (stand arms length away from wall)

10 Light Single Arm OH Walking Lunge

30 second Hands on Box Shoulder Stretch

SKILL AND TRANSITION (15:00-30:00)

Coach will demonstrate the wraps for the rope climb and the scaling options for the movement. Allow time practice this movement during the the build up phase.

Complete:

3 Rounds

4 OH Lunge Steps (increase load each round)

10 Double Unders

4 Wall Ball

1 Rope Climb (do this only on the first round)

Workout

Regionals Workout #3 (Time)

2017 Regional Workout #3

100 Foot Single Arm OH Lunge (50/35 lb DB))

100 Double Unders

50 Wall Ball (20/14)

10 Rope Climbs (15 feet)

50 Wall Ball

100 Double Unders

100 Foot Single Arm OH Lunge

Time Cap: 20 minutes
RX+

@80 lb DB

Wall ball @30/20

INTENDED STIMULUS

Regional chipper workout that that is shoulder and leg intensive. We have extended the time cap to 20 min (from 16:00).

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate

-Reduce Dumbell OH Lunge weight

-Reduce Wall balls to 25 each set

-Reduce Rope Climbs to 5

2) Novice

-Sub Goblet walking lunge with single KB or Front rack walking lunge with 2x DB’s

-Ring rows or banded Pull-ups instead of rope climbs.

-single unders x 100 each set

Cool Down

Cool Down (No Measure)

Row or bike 3-5 minutes easy