Workout of the Day, 12/06/2018

Spark CrossFit – Spark60

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Warm-up

Metcon (No Measure)

AMRAP x 10:00

200m Row

10 DB Bent Over Row

5 Inchworms with 2 Push-ups

10 Straight Leg Sit-ups

5/5 Single Arm DB Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (135/95)

6 T2B

9 Push-ups

Rx+= (205,145)

-Rest 1:00 between sets-

*Score= total rounds and reps
Today’s workout is a rough one. We want everyone to get at least 4 rounds in each 4:00 AMRAP and 5+ rounds for your more capable athletes. This workout will be very fast paced, we want athletes to pick appropriate scaling options in order to maintain the intensity across all sets. During the 4:00 AMRAPs we want athletes to be constantly moving with no to minimal rest time. Counting all the reps and the rounds, the volume is pretty high. The loading on the bar for Power Cleans is intended to be heavy, we want everyone to challenge themselves and go a little heavier than they usually go, but for your newer athletes have them stay at a moderate to lightweight and focus on proper movement mechanics.

By | 2018-11-30T15:45:32+00:00 December 5th, 2018|CrossFit|0 Comments