Spark CrossFit – Competitor Track

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Advanced/Competitor

It is recommended to do the snatch work before today’s class 5k. Do the conditioning and skill work after.

Hang Power Snatch (Every Minute on the Minute…)

EMOM 5 Minutes

3 High Hang Muscle Snatch

EMOM 5 Minute

3 High Hang Power Snatch

Record todays heaviest set on the Hang Power Snatch

Metcon (No Measure)

Assault Bike or Airdyne

5 minutes ON

3 minutes rest

4 minutes ON

2 minutes rest

3 minutes ON

1 minute rest

2 minutes ON

30 seconds rest

**RPE 5-6 on workout intervals. RPE 2-3 on rest intervals
What is RPE you ask? http://sparkcf.com/rpe-rate-of-perceived-exertion/

Gymnastics Skill (Time)

Handstand Skills and Drills

1) 10 x 1/2 Pirouette

*Practice 2 steps (1/4, 1/4) then come down

2) Then, for time:

Accumulate 200′ Handstand Walk
Rig Length is 30 feet from front past to rear most post. In the front each mat is 4 feet wide. Use games standard for if you fall, you must step back to where the feet land and the hands must start there.

Pirouette demo: https://www.youtube.com/watch?v=7AWeGDZ8W8k