Spark CrossFit – TRAIN

View Public Whiteboard

Strength/Skill

Metcon (No Measure)

4 Giant Sets

6-8 Strict Pull-Ups

8-10 Single Leg Squats (Pistols)

10-12 Single Leg KB RDLs
*Reps are total and should be split evenly among

unilateral movements (4-5 pistols per leg, 5-6 RDLs per leg)

*Focusing strong and stable squatting and hinging on

a single leg, coordination and balance will be key.

*12:00 Cap

*Every 3:00 for 4 Rounds recommended approach

for execution

Metcon

Metcon (AMRAP – Rounds and Reps)

“Onside Kick”

AMRAP 16:

3 Toes to Bar, 30 Lunges, 15 Push-Ups

6 Toes to Bar, 30 Lunges, 15 Push-Ups

9 Toes to Bar, 30 Lunges, 15 Push-Ups



[Add 3 Toes to Bar Each Round]
* Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs

* Your score at the end of the 16 minutes is total rounds + reps

* **For Example:** If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3

* You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes

* The main priority is to find the ideal break-up strategy for your climbing reps of toes to bar

* The reps listed in the workout description (3-6-9) are low, and essentially serve as a buy-in for the high reps later in the workout

* Keep the later rounds in mind, as the workout truly begins when the reps reach double digits (12-15-18…)

* The workout will come down to finding a way to stay moving on the bar, with the goal being to find the break-up strategy that maximizes your current ability on this movement

* There is no set too small, as quick sets of 1-3 are definitely on the table, especially if you find high rep toes to bar challenging

* **For Example:** You can very well clear a set of 15 toes to bar in very quick sets of 3 faster than 2 bigger sets of 8-7 with a long break between

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
SparkFit

5444 E Washington St. #3 Phoenix, Arizona 85034 Get directions

Need to Call us? 480.455.2142

In East Phoenix, along the border of Tempe and Scottsdale. Within 1 mile of Mill Ave., Phoenix Zoo, Papago Park, Arizona State University and Phoenix Sky Harbor Airport.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/day or $50/week! Please message us ahead of time to let us know you're coming.

SparkFit

5444 E Washington St. #3 Phoenix, Arizona 85034 Get directions

Need to Call us?
480.455.2142

 

In East Phoenix, along the border of Tempe and Scottsdale. Within 1 mile of Mill Ave., Phoenix Zoo, Papago Park, Arizona State University and Phoenix Sky Harbor Airport.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!