Spark Plug

CrossFit Texarkana – CrossFit

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Warm-up

2 min row.

Then

1 Round

Gymnastic Bear Crawl (30ft)

10 Quadruped Cat /Cow (5+5)

10 single leg glute bridges (5 each side)

5 inchworm to Pank to Down Dog

With PVC

10 Hip Hinge.

20-30 seconds each side of:

pass throughs

sword

staff

Into

Burgener warm up with PVC.

Skil Transfer:

Snatch Push Press x3

Overhead Squats x3

Pressing Snatch Balance x3

Heaving Snatch Balance x3

Snatch Balance x3

W: Overhead Squat (5,5,3,1,1,1)

Work up to a one rep Overhead Squat.up

5@ 30-50%

5@ 50-60%

3@ 60-70%

1@75-87% 1

1@90-93%

New 1RM: 100%+ 1RM

WOD PRIMER

Take time to work up to an appropriate wod weight.

MW: Metcon (AMRAP – Rounds and Reps)

“Spark Plug”

AMRAP 12 mins:

1 Squat Snatch, 115/75 lbs

3 (Squat) Clean & Jerk 115/75 lbs

30 Double Unders
Looking for at least 6 rounds

Cashout (No Measure)

Tempo Assault Bike.

3-4 rounds.

Over 60 seconds gradually build to max effort

rest 2-3 min between rounds

Posted in WOD