Spark CrossFit – TRAIN

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Strength/Skill

Hang Snatch (5 x (1+1+1))

On the 2:00 for 5 Sets

1 High Hang Squat Snatch

+

1 Low Hang Squat Snatch

+

1 Squat Snatch

*Building each set, if technique and mobility allow.

*Power Snatch is a good alternative for those who are inexperienced with weightlifting, or if legs are not recovered.

*Snatch complex should be unbroken.

*Focus on patience in first 2 pulls, explosive 3rd pull, fast recover and stable squat.

Metcon

Metcon (Time)

“Red Zone”

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)
* Take the full rep number (162) into account when figuring your break-up plan

* This will help you sustain your effort as you climb back up in reps on the second half

* Even though we’re lighter weight, don’t be afraid to break this up into quick sets with very short breaks (Under 10 Seconds) between

* Once you have your plan in place, do you best to stick with it

*10-15 Minute Workout

Finisher

Metcon (No Measure)

3 Rounds:

30 Seconds Banded Pull-Aparts

30 Seconds Hollow Rocks

30 Seconds Banded Tricep Extensions

30 Seconds Banded Good Mornings

Rest :30s Between Rounds

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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.
 

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