[fusion_builder_container hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” overlay_opacity=”0.5″ border_style=”solid”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” min_height=”” hover_type=”none” link=””][fusion_text]

Spark CrossFit – CrossFit

 

View Public Whiteboard

Warm-up

GENERAL WARM-UP (0:00-8:00)

1) Joint Prep Routine

https://youtu.be/Pz-4-iHX2TY

SKILL AND INSTRUCTION (8:00-15:00)

Hang Power Clean Progression

https://youtu.be/UdGlmGKvdFc

*5-7 reps at each piece of the progression and 5-10 reps at the full movement.

**Do 3-5 Air Squats after each piece of the progression

TRANSITION AND BUILD UP (15:00-25:00)

Go over range of motion standards and scaling options. Then:

3 Rounds

3 Hang Power Cleans (increase weight each round)

3-5 Wall Ball Shots

Partner Workout

(25:00-50:00)

Metcon (Time)

With a Partner, 5 Rounds for Time of:

20 Hang Power Cleans (155/105)

40 Wall Ball Shot (20/14 lb ball to 10/9′ target)

*One person works at a time

INTENDED STIMULUS

This a hip extension and squat focused workout with a moderate load on the clean. Times will be around the 20 minute mark for most teams.
SCALING OPTIONS

1) Intermediate

Do the volume but lessen the load to a weight where they can do 10 Hang Power Cleans unbroken. 115-135/75-95 would be general recommendations for this group.

2) Novice

With a partner

5 Rounds

12 Hang Power Cleans (light load)

25 Wall Ball (lighter ball and lower height)

Cool Down

50:00-60:00

1) Bike or Row 3-5 minutes

2) Couch Stretch, 90 seconds per side

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]