Spark CrossFit – CrossFit
Jump Rope Warm-up
1) Tabata Jump Rope Drill Set #1- 8 intervals.
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements
2) Barbell Row Instruction
Start with bar in hands at hips. Lower the bar as you would return a deadlift by pushing the hips back until the bar passes below the knee
Maintain this static position throughout the torso and row barbell to lower part of ribcage.
(13:00-20:00) BUILD UP
Build up to first work weight in 7 Minutes
Barbell Row (5-5-5)
Horizontal pulling strength element with a large trunk demand to keep the torso static throughout the duration.
A newer athlete can do less weight and sets of 8-10 reps.
Skill & Instruction
Kipping Pull-up Progression (video and points of performance are attached)
then get set up for the metcon.
10 Rounds for time of:
7 Pull-ups (traditional kipping only, no “butterfly” reps)
21 Double Unders
(14:00 time cap)
Sub 10 minute conditioning with a focus on pulling stamina. The traditional keep forces more time under under and is more grip intensive.
1) Intermediate (cannot do 7 pull-ups in a row consistently and may struggle with double unders
21 Double Unders or 30 seconds of practice each round
2) Novice (cannot do pullups and double unders)
5 Ring Rows (feet placed in a position that allows for 5 reps unbroken each round)
30 Single Unders
Standing Calf Stretch, 90 seconds per side
Banded Lat Stretch, 90 seconds per side