Announcements

[THE FOURTH] Holiday Hours – No 7:30pm class Monday night and only 9am class on Tuesday.

Spark CrossFit – CrossFit

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“Work gives you meaning and purpose and life is empty without it.” – Stephen Hawking

Warm Up and Skill

Snatch Warmup w/ Joint Prep (No Measure)

GENERAL WARM-UP (0:00-10:00)

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) Joint Prep Routine

SKILL AND INSTRUCTION (10:00-15:00)

3) Power Snatch Progression

*3-5 reps at each piece of the progression as class
TRANSITION AND BUILD UP

Build up to first working set @75% in 3-4 sets of 3-5 reps

Workout

Back Squat (Every 2:30 for 6 sets)

Follow this rep scheme today:

75%/5

80%/1

75%/5

83%/1

75%/5

85%/1

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
(10:00 time cap)

INTENDED STIMULUS

Sub 5 min workout with high power output being expressed through ground to overhead. Faster time will under 3 minutes, athletes should scale to allow this workout to be done in under 8 minutes.

*Any type of snatch permitted (squat, power, muscle)

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.