Spark CrossFit – CrossFit

 

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Warm Up and Skill

Grace or high rep CnJ Warm-up (No Measure)

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

1) 5 Minutes

Row, Bike, Jog, or Jump Rope

2) Joint Prep Routine

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

Clean and Jerk Progression

Transition & Build Up (No Measure)

(20:00-35:00)

Every 2 Minutes for 5 sets

3 Touch and Go Clean and Jerks.

Set 1: 95/65

Set 2: 115/75

Set 3: 135/95

Set 4: 155/105

Set 5: 185/125

Then strip off weight and rest a few minutes before starting workout.

Workout

35:00-45:00

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
9:00 Time cap

INTENDED STIMLUS

This is a sub 7 minute fast paced workout with a moderate load. Faster times will be around 2-3 minutes.

Scaling Options (No Measure)

1) INTERMEDIATE

Attempt as rx’d if they can go sub 10 minutes today. If not lower weight to 115/75

2) Novice

Use a light load that allows for sound mechanics and a sub 7 minute finish. Typical loads will be between 75-95/55-65 lbs.

Cool Down and Accessory Work

45:00-60:00

Metcon (No Measure)

At an easy pace, not for time:

Run or Row 800m (Bike 1 Mile/1600m)

50 Abmat sit-ups

30 Supermans