Spark CrossFit – CrossFit

 

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“Setting goals is the first step in turning the invisible into the visible.” – Tony Robbins

Warm Up and Skill

Warm-up (No Measure)

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

1) 2 Rounds

Run 100 meters

10 Walking Lunges

10 Push-ups

10 Ring Rows

10 Empty Bar Front Squats

SKILL AND INSTRUCTION (10:00-20:00)

1) Handstand Push-up Instruction and Prep

-20 seconds per partner Hanging Shoulder Stretch

-20 seconds – Single Arm Plank to Wall Press (If you can’t do this do a single arm DB hold overhead x 20 seconds per arm) https://youtu.be/VnyI2xjRWtU

-20 seconds- Planked Wall Press (if you can’t do this substitute a 20 second plate hold overhead) https://youtu.be/CG-K8eOaSrs

-20 seconds- Handstand Hold Facing Wall. If this is easy attempt to take one or both feet off the wall.

-Fast Kipping Handstand Push-up Progression https://youtu.be/WIraEb-vR-I

TRANSITION AND BUILD UP (20:00-32:00)

Coach will cover the scaling options and standards with the class. Build up to Front Squat work weight doing 3-4 sets of 3 reps. Do 1-2 sets of 2 reps each leg of the DB Walking Lunge.

Workout

Metcon (Time)

(32:00-55:00)

For Time:

(22:00 time cap)

Advanced

20 Front Squats (225/155)

40 Handstand Push-ups

60 Burpees

800 meter Run

100 Foot DB Walking Lunge (50/35 lb DBs)

RX’d

20 Front Squats (185/125)

40 Handstand Push-ups

60 Burpees

800 meter Run

100 Foot DB Walking Lunge (50/35 lb DBs)

Scaled/Novice

20 Front or Goblet Squats

30 L-seated press or pike pushups

40 Burpees

600 meter Run

50 Foot DB Walking Lunge

(22:00 time cap)

INTENDED STIMULUS

A near 20 minute Chipper that includes heavy loads and pushing redundancy with the HSPU and Burpee Combo. Faster times could be in the 15 minute range.

Cool Down

Cool Down (No Measure)

55:00-60:00

Banded Shoulder Stretch, 60 seconds per side

Couch Stretch, 60 seconds per side