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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

2 ROUNDS

Partner 1:

1:00 Bike (EZ pace, Hard pace)

Partner 2:

10 Alt Box Step Ups (20″)

10 KB Deadlifts

10 Sit Ups

Switch after 1:00, perform 2x each!

Metcon

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing (53/35)

20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

Rx+= (70/53)

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)
Longer duration workout with one monostructural, weightlifting, and bodyweight movement each. Interval style training with the intent that the pace will really be pushed on the Bike. Most athletes will finish the Bike in 1-1:30, with advanced athletes getting off in under 1:00.

The Russian KB Swings should be a heavy, but still completed unbroken. The Box Step Ups should be done unbroken and FAST. This is not the time to cruise to the finish line. This is where everyone turns it up and finishes strong.

Advanced athletes should aim to complete each round in 2:30-3:00, while most athletes will finish in 3:00-3:30.

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

20 Weighted Russian Twists

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)