Spark CrossFit – CrossFit

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Competitor Extra – before or after class WOD

Clean Complex (Every 3-4 Minutes – Power Clean + Front Squat )

60%/2+2

65%/2+2

(70%/2+2)3

Reads: 2 Power cleans + 2 Front Squats in one complex

(70%/2+2)3 reads 2 Power cleans + 2 Front Squats for 3 sets

Clean Deadlift ((75%/5)5 )

*To Power Position with 3 sec pause

Class WOD

Joint Prep Warm up (No Measure)

https://youtu.be/Pz-4-iHX2TY

Running / Dynamic / Front Squat Warm up (No Measure)

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

1) Running Warm-up

https://youtu.be/CnsQkc2FU_Y

2) Dynamic Mobility

10/side Lying Dynamic Hamstring Stretch

10 Rollover V-Sits

10 Lying Leg Crossovers

10 Lateral Lunges

TRANSITION (12:00-17:00)

Coach will cover the Front Squat points of performance:

-unracking the barbell

-front rack position

-foot placement

-Weight in foot

-knee plane

-squat depth

Front Squat (FS Wave Load: Every 2:30)

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

Thruster/Run 71017 (5 Rounds for weight)

Every Minute on the Minute for 10 Minutes:

Odd: 5 Thrusters (Climbing)

Even: 200m Sprint
Advanced (RX+): build to over 185 x 5 unbroken

RX’d: As written.

Scaled: 100m run or row 200m. This effort should be between :30 and :45 seconds

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