Announcements

New members! Add yourself to our Members Only Facebook Group! https://www.facebook.com/groups/sparkcrossfitmembers/

Spark CrossFit – CrossFit

View Public Whiteboard


Warm Up and Skill

Warm-up (No Measure)

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

1) Joint Prep Routine

2) 2 Rounds

20 second Deadbug

10 Wide Stance Good mornings

SKILL AND INSTRUCTION (10:00-15:00)

1) Sumo Deadlift Progression

TRANSITION AND BUILD UP (15:00-27:00)

12:00 to build up to first working set. Do no less than 4 warm-up sets of 2-3 reps increasing loads during this time period.

Workout

Sumo Deadlift (Every 3 Minutes: 3-2-1-3-2-1)

Record heaviest single. Note heaviest 3 & 2 in comments as well.

INTENDED STIMULUS

Heavy pulling session following Murph from yesterday. All sets should be above approximately 80% of the max for the day and the second wave of 3-2-1 should be heavier than the first wave of 3-2-1.

Example:

Set 1: 275

Set 2: 295

Set 3: 315

Set 4: 295

Set 5: 315

Set 6: 325.

Accessory Work

Accessory Work (No Measure)

Not for time:

3 Rounds

20 second L-Sit

20 Abmat Sit-ups

INTENDED STIMULUS

Challenging trunk accessory work

Scaling Options

2 Rounds

15 second Tuck L-sit or Tuck L-Hang

20 Abmat sit-ups