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Spark CrossFit – Weightlifting & Barbell

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Do You Even Lift?

Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-Up

Strength Work

A: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Take 15 Minutes to find a Heavy Single in the BS.

Take 10 minutes to find a Heavy Single in the SP.

Take 12 minutes to find a Heavy Single in the DL.

Score is Total Pounds.

Cool Down

B: Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30