Spark CrossFit – TRAIN

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Mind Eraser”

AMRAP 20:

7 Double Dumbbell Power Cleans (50’s/35’s)

7 Burpees

200 Meter Run/ 250 Meter Row
* This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps

* Choose weights and variations that allow you to complete 8+ rounds today

* This works out to a round every 2:30

* Look to challenge yourself on the inside movements and use the runs as somewhat of a “recovery”

* If you can move with a purpose through the power cleans and the burpees, you’ll have about 1 minute to “catch your breath” on the 200 meter run

* Go unbroken for as long as you can on the power cleans, as you’ll always be able to keep moving forward on the burpees and run

* Use your first two rounds as feel out rounds to get you introduced to the workout

* These should be your slowest rounds of the day, not your fastest

* After your first two rounds, as the workout name suggest, erase all thoughts from your mind and settle into this rhythm

Finisher

Metcon (No Measure)

Capacity Builder

5 Rounds:

AMRAP 90 Seconds:

15 DB Weighted Sit-Ups

Max Strict Handstand Push-ups

Rest 30 Seconds Between Sets

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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.

 

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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.
 

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