Spark CrossFit – CrossFit

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“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

Class WOD

Warm-up (No Measure)

Bike or Row 3:00

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

Workout

CLASS: Metcon (Time)

@Advanced (RX+)

For Time:

3 Rounds Big Bergeron Beep Test

50/35 Cal Assault Bike

3 Rounds Big Bergeron Beep Test

50/35 Cal Assault Bike

3 Rounds Big Bergeron Beep Test

Big Bergeron Beep Test:

7 Dumbbell Thrusters (50/35)

7 Chest to Bar Pull-ups

7 Burpee Box Jumps

@RX

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test:

7 Barbell Thrusters (75/55)

7 Pull-ups

7 Burpees

@Scaled

-Reduce cals to 30/20

-reduce thruster weight with DB’s

-banded, jumping pullups or ring rows

Cool Down

3 Way banded Shoulder Cool Down (No Measure)

45 second for each arm for each position:

Lat Stretch

Front Rack Stretch

Cross-body Stretch

If time permits class with finish with rolling out glutes and lower back, if not, do this on your own after class today.

Competitor Extra – before or after class WOD

EXTRA: Barbell Conditioning (Weight)

EMOMx10

Minutes 1-5: 4 Snatches

Minutes 6-10: 6 Clean and Jerks

Same weight for all sets, snatches should be heavy, CnJ should be light and fast.