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Spark CrossFit – LIFT

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Warm-up

A: Barbell Warmup + Active Stretching (No Measure)

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Skill/Practice for Quality

B: Pause Tempo Cleans ((1+1+1+1+1+1) x 3)

*Liftoff + Below the Knee + Above the Knee + Power Position + Back to Liftoff + Clean

* 5 seconds at each position except for Back to Liftoff and Clean

*PVC pipe to light weight on this portion <65% of 1RM Clean.

Strength/Skill

C: Muscle Clean + Strict Press ((3+2) x 5)

65-72% of 1RM Clean & Jerk

D: Power Clean + Push Jerk ((2+1) x 5)

2-3 Warm-Up sets, then complete 5 working sets at increasing load as along as form/technique allow

73-81% of 1RM Clean & Jerk

Weightlifting

E: Clean and Jerk (1+1+1)

Find 3 singles in less than 6 sets

Squat Clean + Split Jerk

Strength Accessory & Core

Unilateral Focus

3 sets:

Single Leg RDLs x 7/7

Single Arm DB Chest Press x 8/8

Suitcase Carry x 50ft both Arm (100 ft total) or outside 50m one arm/50m the other