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

10 Lateral Lunges

45 second Front Rack Stretch, right

10 Rollover V-sits

45 second Front Rack Stretch, left

10 Front Squats with empty bar (1 second pause in the bottom)

TRANSITION AND BUILD UP (15:00-25:00)

3 Rounds

3 Front Squats (increasing weight each round)

50 meter easy run

Workout

Metcon (Time)

3 Rounds

15 Front Squats (165/115)

200 meter MedBall Run (20/14)

60 Double Unders

INTENDED STIMULUS

Sub 15 minute heavy conditioning workout. 15 reps on the front squat should be very difficult to do unbroken on the first round.

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate

3 Rounds

15 Front Squats (115-135/75-95)

200 meter MedBall Run (20/14)

60 Double Unders (30 double unders if the athlete struggles with this movement)

2) Novice

3 Rounds

15 Front Squats (light load)

150 meter MedBall Carry (light ball)

60 Single Unders

Accessory Work

Accessory Work (No Measure)

1) 2 Rounds

100 Foot Single Arm Farmers, carry right

100 Foot Single Arm Farmers, carry left

100 Foot Single Arm KB Front Rack Walk, right

100 Foot Single Arm KB Front Rack Walk, left

2) Stretch

Standing Calf Stretch, 60 seconds per side

Couch stretch, 60 seconds per side