Spark CrossFit – CrossFit

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“Advice is what we ask for when we already know the answer but wish we didn’t.” – Erica Jong

Class WOD

Dynamic Mobility Warm-up (No Measure)

10 Rollover to V-Sit

10 Lying Leg Crossover (5/leg)

10 Lying Dynamic Hamstring

10 hamstring to sampson stretch (5/leg)

10 Scorpions (5/leg)

10 Kneeling Shoulder tap (5/side)

20 second dynamic calf stretch (per side)

10 Bootstrappers

https://youtu.be/z7zwSBc7lWM

Clean Warm Up and Progression (No Measure)

5-7 reps of each…

– Setup

-to knee

-Knee to power position

-Dip & Shrug

-Power position to muscle clean

-Front Rack Stretch

-Front Squat

-High Hang Clean

-Slow clean from knee

-Slow clean from mid-shin

Workout

CLASS: 5on/5off Cheif + AB (3 Rounds for reps)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike Time Remaining

-rest 5 minutes-

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike Time Remaining

-rest 5 minutes-

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Advanced (RX+) as written

RX @ 95/65, 115/75, 135/95

Scaled/Novice – Rowing and reduced weights on the cleans

INTENDED STIMULUS

Short hard intervals followed by equal amounts of rest, allowing for maximal efforts during the work sets. Top scores will see around 30 cals per round for the guys and 15 cals per round for the gals

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

Competitor Extra – before or after class WOD

EXTRA: 3Sn & 5CnJ EMOM (Weight)

EMOMx10

Minutes 1-5: 3 Snatches

Minutes 6-10: 5 Clean and Jerks
These should be done with a doable but challenging weight, the goal is touch n/ go or fast singles with minimal to no misses.

This barbell cycling EMOM originally calls for 185/135 for all sets, if you complete it at this weight click “RX+”.