Spark CrossFit – CrossFit

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Warm Up and Skill

GENERAL WARM-UP (0:00-15:00)

1) Joint Prep Routine

2) 2 Rounds

10 Air Squat

10 Single leg hops/side

15 Band Good Mornings

15 Band Pull Aparts

SKILL AND INSTRUCTION (15:00-22:00)

-Power Snatch Progression

*5-7reps at each piece of the progression

After the Snatch Progression get and empty barbell and perform:

7-10 Snatches

10 Back Squats

TRANSITION AND BUILD UP (22:00-35:00)

Allow plenty of time to build up to work weights and practice getting the bar from the ground to the back squat position.

4 Sets

3 Back Squats

3 Power Snatch

*climb in load each round

Metcon

Metcon (Time)

15-12-9

Back Squat (185/125)

Power Snatch (135/95)

*One or two barbells can be used. It is intended to have the bar start from the floor for the back squat.

INTENDED STIMULUS

Heavy conditioning session that should take less than 12 minutes. If scaling, loads on the back squat should be challenging enough to force the athlete to break up the round of 15 and Power Snatch weight should challenge the athlete to do consistent singles
SCALING OPTIONS

1) Intermediate

15-12-9

Back Squat (155/105)

Power Snatch (115/75)

2) Novice

15-12-9

Back Squat (load is light enough for each round to be done unbroken while still providing a challenge)

Hang Power Snatch (load light enough to do each round in 3 sets or less)

Cool Down and Accessory Work

50:00-60:00

1) Single Arm KB Overhead Walk

2-3 Rounds NOT for time:

50 feet left arm walk

50 feet right arm walk

(use a challenging load that can be done unbroken each 50 foot section)

2) Roll Out Upper Back