Spark CrossFit – CrossFit

 

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Warm Up and Skill

Warm-up (No Measure)

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

2 Rounds

Jog 100 meters

30 seconds Pike Stretch

30 seconds Hands on Box Shoulder Stretch

15 Sit-ups

10 Goblet Squats

SKILL AND INSTRUCTION (10:00-17:00)

Toes to Bar Progression

*3-5 reps at each piece of the progression

TRANSITION AND SET-UP (17:00-25:00)

Partner up and build up in 2-3 sets of 3 reps in the Double KB Squat.

Workout

Metcon (Time)

With a partner

10 Rounds, alternating movements, for time:

6 Toes to Bar

10 Double KB Front Squat (53/35 lb KB/hand)

100 meter Sprint

*One person does 6 Toes to bar, 10 Front Squats, and a 100 meter run. Then the next person goes, that is one round…..each person will does 10 rounds

INTENDED STIMULUS

Fast paced sub 90 second interval efforts. All rounds should be unbroken.

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate (Has trouble linking toes to bar and the load on the KBs could be too challenging for all unbroken and quick sets). Scale to 10 rounds:

3 Toes to Bar + 3 High Knee Raise

6 Double KB Squats (55/35 per hand))

100 meter Sprint

2) Novice (cannot handle the load and volume. Cannot do toes to bar)

7 Rounds

6 Toes to KB

10 Goblet Squat or Light Double DB/KB Squat

100 meter Run

Cool Down

Cool Down (No Measure)

55:00-60:00

Couch Stretch, 90 seconds per side

Roll Upper Back, 60 seconds