Spark CrossFit – CrossFit

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The best way to predict the future is to invent it. – Alan Kay

Warm Up and Skill

Warm-up (No Measure)

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

1) Running Warm-up

https://youtu.be/CnsQkc2FU_Y

2) Joint Prep Routine

SKILL AND INSTRUCTION (15:00-20:00)

1) Overhead Squat Progression

https://youtu.be/yHozWJdcf10

*5-7 reps at each piece of the progression

TRANSITION AND BUILD UP (20:00-35:00)

Go over the rope climb wraps and scaling options. Build up by doing:

3-4 Rounds

2 Overhead Squats with a 3 second pause in the bottom

50 meter run

1 Pull on the rope or 1 Lying pull to stand if scaling

Workout

(35:00-55:00)

Metcon (Time)

INTENDED STIMULUS

Moderate to heavy loads on the overhead squat that still allows the athlete to do 3 unbroken reps each round. Faster times will be around 12 minutes.

(20:00 time cap)

6 Rounds for time of:

Advanced (RX+)

3 Overhead Squats (165/115)

200 meter Run

1 Rope Climb

RX

6 Rounds

3 Overhead Squats (135/95)

200 meter Run

1 Rope Climb

Scaled

4 Rounds

5 Overhead Squats (light load)

200 meter Run

2 Lying Pull to Stand or 2 Seated Hand Over Hand Pulls

Cool Down

Cool Down (No Measure)

Upper Back Roll, 60 seconds

Forearm Stretch, 60 seconds