Spark CrossFit – CrossFit

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“You can do anything, but not everything.” – David Allen

Class WOD

jump rope & stretch warm up (No Measure)

GENERAL WARM-UP (0:00-12:00)

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

15 sec/side Sprinter Hamstring Stretch

15 sec/side Samson Stretch

15 Band Goodmornings

15 Plank Knees to Elbows

KB Swing Progression (No Measure)

KB Swing Progression (video and points of performance are attached)

*5 reps at each piece of the progression

Workout

Metcon (No Measure)

Advanced (RX+)

Every 90 seconds for 30 minutes

Interval 1: AB 20/15 cals or Row 25/20 cals

Interval 2: 25 Swings (53/35)

Interval 3: Plank 1:00

Interval 4: Rest

INTENDED STIMULUS

Long duration and light weight workout that should be able to completed with hard but not maximal efforts on each interval.

SCALING OPTIONS

1) Intermediate

Attempt the workout as rx’d. Possible scalings for this athlete will be:

Interval 1: AB or Row 15/10 calories

Interval 2: 25 Swings a reduced weight

Interval 3: :45 plank

Interval 4: Rest

2) Novice

Interval 1: Row or Bike 75 seconds

Interval 2:15- 20 Swings (light load)

Interval 3: Accumulate 30 Seconds plank

Inteval 4: Rest

Cool Down

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds