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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Down Dog

:20 Down Dog Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Row at top of push-up

Strength/Skill

Handstand Push-ups

On a 8:00 Clock…

HSPU Progression:

3-5 Pike Push Ups on the toes (Shift the weight over the hands, this can be a challenge for immobile hammies)

3-5 Kneeled Pike Push Ups on a box (The idea here is getting more body mass over the hands, simulating the HSPU)

3-5 Pike Push Ups

(Aim to complete that “TriPod” position by lowering the head to the floor in front of the fingertips)

3-5 Negatives (Fight for control through the entirety of the eccentric portion, don’t lose it in the end range)

3-5 Strict HSPU (Goal is maintaining a rigid body through the HSPU)

3-5 Kipping HSPU (Knees tuck towards chest, then hips violently extend as the heels shoot towards the roof, pressing into

the ground)

2 SETS of Max Strict or Kipping HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (20, 10)

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (20, 10)

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Rx+= (35, 20)
Today’s workout is all about gymnastics and shoulder capacity. Each round of the workout should be taking 2:00 for your studs, 2:30 for most when scaled appropriately, and 3:00 max. The goal is to keep your HSPU in 1-2 sets. The DB load for the Renegade Rows should allow for 4+ reps each time your hands touch the DBs.

If your fittest athletes are looking to take it another step, the HSPU may be deficit or strict. The shoulders get BLOWN UP!