Spark CrossFit – CrossFit

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“Success is the good fortune that comes from aspiration, desperation, perspiration, and inspiration.” – Evan Esar

Line Drill Warm Up (No Measure)

200 Meter Run

then

Line Drills:

Quad Stretch

Knee to Chest

Solder Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Inch worms

Toe Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility (No Measure)

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching (No Measure)

Handstand Pushup

Support

Whether we are performing handstand push-ups or push-ups, want to make sure that athletes are pressing from a solid support base. In the handstand push-ups, this is from the tripod position.

Head Neutral

In both of these movements, it is important that the head stays neutral throughout. If the neck arches, it puts the lower back in a compromised position and athletes are more likely to fall off the wall during the movement.

Kettlebell Swing

Hips and Knees

On the kettlebell swing, the rapid extension of both the hips and the knees is what drives the kettlebell overhead. When athletes hit good extension, it creates the feeling of weightlessness. With the amount of swings in the workout today, we want to avoid using the arms as the primary mover.

Movement Prep

Performed with lighter kettlebell

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

Transition (No Measure)

Partner 1

1 Muscle Up or 2 Strict Pull-ups

2 Handstand Push-ups or 4 Push-ups

4 Kettlebell Swings

then

Partner 2

1 Muscle Up or 2 Strict Pull-ups

2 Handstand Push-ups or 4 Push-ups

4 Kettlebell Swings

“Hardwired” (AMRAP – Rounds and Reps)

With a partner, alternating complete rounds, for as many as possible in 20 minutes of…

RX

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (53/35)

RX+

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30