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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

EMOM x 9:00 MINUTES*

1: Row

2: SA KB Work

3: Jump Rope Work + BW Movement

1= Mod, Mod, Hard

2= 8/8 SA Suitcase Deadlifts, : 8/8 Single Leg RDL, Alt. SA Suitcase Hold

3=30 Single Unders + Samson Lunges, 30 Alternating Leg Single Unders + Groiners, 30 Double Unders + Bent Over Row

Metcon

Metcon (Time)

3 SETS*

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 V-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00

clock expires.

(Score is Slowest Time on Row)
Moderately long workout with monostructural, weightlifting, and gymnastic elements. High intensity sprint intended on the row with the goal for the weightlifting to be AHAP. Looking for athletes to transition back and forth from jump rope to v-ups quickly. ~30 seconds with the rope, 1-2 sets on the v-ups.

Finisher

Metcon (Weight)

FINISHER

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)