Spark CrossFit – CrossFit

 

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (0:00-13:00)

1) 3 Rounds

20 seconds Jumping jacks

rest 10 seconds

20 seconds Mountain climbers

rest 10 seconds

2) Dynamic Mobility Set 2

https://youtu.be/z7zwSBc7lWM

SKILL AND INSTRUCTION (13:00-20:00)

Deadlift progression

https://youtu.be/0KeqAnadsI0

TRANSITION AND BUILD UP (20:00-30:00)

Set-up and build up in to the deadlift work weight in 5 sets of 3 reps.

Workout

(30:00-55:00)

Metcon (No Measure)

Workout, 30:00-55:00

EMOM 21 Minutes

Min 1: 50 meter Farmers Carry (50/35)

Min 2: 15/12 Assault Bike Cals

Min 3: 5 Deadlifts (315/205)

*Athletes can start at different stations to make sure there is enough bikes for everyone.
50m = 6 x 25ft

INTENDED STIMULUS

This is a grip intensive workout and includes challenging loads.

MOVEMENT STIMULUS

1) Farmers walk

Use a load that allows the 50 meters to be done unbroken for at least the first 3 rounds

2) Row

The row should take no longer than 50 seconds to complete. Scale accordingly

3) Deadlift

The load is intended to be heavy, but able to complete unbroken each round. Scale accordingly to achieve this stimulus. Athletes can scale up the weight if needed and adjust loads throughout the workout.

Cool Down

Cool Down (No Measure)

Kneeling forearm stretch, 90 seconds

Heel Toe Hamstring stretch, 60 seconds per side