Spark CrossFit – CrossFit

View Public Whiteboard


Warm Up and Skill

Overhead Warmup (No Measure)

GENERAL WARM-UP (0:00-15:00)

1) 2 Rounds

25 Foot Spiderman

25 Foot Toy Solider

25 Foot Lateral Lunge

5 Kip Swings + Pull or Pull-up

30 second Hands on Box Shoulder Stretch

2) Burgener Warm-up (this will teach the OHS)

*Video and points of performance are attached.

**7-10 reps at each piece of the progression

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

3 Rounds

3 Pull-ups or Chest to Bar Pull-ups

3 Overhead Squats (increase loads each round)

3 Burpees Over Bar

Workout

Workout (25:00-37:00)

23417 C2B/OHS/Burpee (Time)

6-9-12-9-6

Chest to Bar Pull-up

Overhead Squat (155/105)

Burpees Over the Bar

INTENDED STIMULUS

The goal is sub 10 minutes without exceeding 15 minutes. The load is moderate and there will be a fair amount of shoulder fatigue with these movements being combined together.

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate (OHS load is to heavy to do the first set of 9 unbroken relatively quick and the volume of chest to bar pull-ups may slow the athlete down too much)

-Keep pull-ups at 6 reps across all rounds and adjust Overhead Squat load to 115/75 and keep it at the rx’d rep scheme.

2) Novice

5-7-9-7-5

Band Assisted Pull-up (preferably chest to bar)

Overhead Squat (load doable unbroken for the first sets of 5 and 7

Burpees Over the Bar

Gymnastics

TRANSITION AND CLEAN UP (37:00-45:00)

Put stuff away and coach will demo the gymnastic skill session/scaling options

Gymnastics Work (No Measure)

Gymnastics Skill (45:00-55:00)

8 x :30/:30 Intervals

H1- 20-30 second Handstand Hold

H2- 20 second Hollow Hold

*If you cannot hold a handstand, hold a DB in each hand overhead