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Spark CrossFit – CrossFit

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“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda

Warm Up and Skill

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

Rowing Interval Warm-up (No Measure)

2) Row Intervals

6 Rounds of 20 seconds of work with a partner. Increase speed and intensity level each round. Partners can alternate back and forth here.

Handstand Skill Work (No Measure)

Coach will demo the HSPU pushup and discuss points of performance, then complete…

2 Rounds:

3 x Kickup to Handstand

20 seconds Wall Facing HS Hold

20 seconds Back Facing Wall HS Hold while alternating one-foot off the wall

(or Freestanding HS Hold)

Workout

Metcon (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jump Overs (24/20)

9 Handstand Pushups

-Rest 4:00-

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jump Overs (24/20)

9 Handstand Pushups

-Rest 4:00-

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jump Overs (24/20)

9 Handstand Pushups

Advanced: Deficit HSPU on 45’s

RX: HSPU

Novice/Scaled:

HSPU w/ Abmats

or L-seated Press w/ DB’s
INTENDED STIMULUS:

High intensity intervals with a bodyweight gymnastics focus. Top scores will push a 2 rounds per interval average. Athletes should aim for a scale that will allow the HSPU sets to be done unbroken. The goal is to be moving the entire 4 minute interval.

Cool Down

Couch and Roll Cool Down (No Measure)

2 Rounds:

Couch Stretch, 60 seconds/side

Upper Back Roll, 60-120 seconds