CrossFit

Strength

1) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00

2) Sumo Stance RDLs w. bands pulling forward: 4 x 8. Rest 90s.

Metcon

With a partner, not for time:

300 Meter Front Rack Carry (53, 35) (This can also be done with a barbell – 135/95)

100 Reverse Goblet Lunges (70, 53) (This can also be done with a barbell in Front Rack – 135/95)

300 Meter Overhead + Front Rack Carry (53, 35) (Two KBS) (This can also be done with a barbell in Front Rack – 135/95)

*One person works – split evenly

Spark

Strength/Skill: Toes to Bar Week 1 of 4

On a 10:00 Clock, Complete 3 sets:

5 Lat Activated Shrugs

5 Kipping Swings

5 Knee Raises (Set 2: Knee raise & flick, Set 3: Toes to Bar attempts with band on low j hooks (use band against low J-hooks for help on quick transition from bow to hollow)

Rest 1 minute between sets

Metcon: (Named Spark EMOM 20)

EMOM 20 (5 rounds)

  1. 15 Russian KBS 70/53 
  2. 25 Air Squats
  3. 1-2 Rope Climbs
  4. 25 Ab Mat Sit-Ups