Are you interested in taking part in the Spartan Race?
What IS the Spartan Race, you may ask?
The Spartan Race is a fun obstacle run which tests strength and endurance. The race combines the sport of running with obstacles such as a mud crawl, wall jumps, balance beams, fire jumps and javelin throwing. The 5km Spartan Sprint combines 5km of running with 10 or more obstacles, and the Super Spartan race combines a battlefield of 12kms of insane mud running with 15 or more obstacles to test physical strength and determination. Sounds crazy, right? Crazy FUN!! Both races will be sure to challenge athletes and push them to their limits.
5Km Race: North Vancouver (Spartan Sprint) on May 12th
12Km Race: Squamish, for the Super Spartan on Sept 22nd
Many CrossFit gyms are entering teams into these races. We can put in our own Zone teams of four, OR enter as individuals. I would call this the “Zone 2” option of the Tough Mudder challenge! 😉
Are YOU interested in taking part? If so, post to the comments!
Buy In – Hang squat clean 5, 3, 2, 1, 1 reps
* Increase weight each set
* If new to the movement, do hang power cleans
WOD – “Deadman Running”
Complete the following for time:
15 Deadlifts (135lbs/205lbs)
20 toes to bar
20 toes to bar
Zone 3 – scale the toes to bar to 10-15 reps
Zone 2 – scale the toes to bar to double crunch, scale all the runs to 400M, and or scale the deadlift to 95lbs/135lbs
Zone 1 – scale as needed
Cash Out – MWOD
* Floss the hamstrings
* Roll out the glutes with a ball in the figure four stretch
* Rubber band stretch your shoulder goats!