Spark CrossFit – CrossFit

 

View Public Whiteboard


“Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll

Warm Up and Skill

Warm-up (No Measure)

(0:00-15:00)

1) Joint Prep Routine

2) 2 Rounds

10 Low Box Jumps

5 Med Ball Goblet Squat + 5 Wall Ball Shots

1 minute easy Row/Bike/Jump Rope

TRANSITION AND BUILD UP (15:00-20:00)

Partner up and set-up for the workout to make the best use of equipment. This should be quick as the movements are already involved in the warm-up.

Workout

Metcon (3 Rounds for reps)

Workout (20:00-45:00, including clean up)

5 Rounds

1 minute Box Jumps

1 minute Wall Ball Shots

1 minute Row Calories

1 minute rest

Advanced (RX+) @

30/24 inch box

30/20 lb ball

RX @

24/20 inch box

20/14 lb ball

Novice/Scaled

Reduce box height

Reduce ball weight
INTENDED STIMULUS

High rep workout that is very lower body demanding. Try to maintain a consistent rep/calorie count for each movement throughout the duration. Top scores will be over 20 reps on the box jumps and wall ball shots and over 15/12 calories on the rower.

Accessory Work

Accessory Work (No Measure)

*Try to complete all reps consecutively without rest

Advanced

2 Rounds NOT for time:

10 Strict toes to bar

10 Supermans

10 Hollow rock

10 Slider Leg Curls

https://youtu.be/jZHQTHTOtcM

RX

2 Rounds NOT for time

10 Strict High Knee Raise

10 Supermans

10 Hollow Rock

10 Slider Leg Curls

Novice/Scaled

10 Strict Hanging Knee Raise or Toes to KB

10 Supermans

10 second Hollow Hold

10-15 Band Leg Curls

https://youtu.be/UbxLR0YmGr4

INTENDED STIMULUS

Core and posterior chain accessory work. Focus on quality of movement

SCALING OPTIONS

1) Advanced- scale up the slider leg curls to Hip Extension to Glute Ham Raise