Announcements

⚠️ WATER MACHINE IS NOT WORKING ⚠️
Please bring plenty of water before working out.

Spark CrossFit – LIFT

View Public Whiteboard

Warm-up

Monostructural Movement, then…

2x through

Scapular (Shoulder) Circles x 10/10

Shoulder Dislocates/PVC Passthroughs x 10

Shoulder Wall Slides x 10 https://www.youtube.com/watch?v=YqNASYjJoLU

Kettlebell Arm Bar x 3/3 (5 sec hold/rep) https://www.youtube.com/watch?v=GhVevmxX8Ak

BPAs x 20

Kettlebell Goblet Squat x 10 (31X1)

Banded Pull Throughs x 15 https://www.youtube.com/watch?v=T3TFMFV5SSU

Cossack Squat x 5/5

Kettlebell Swing x 10

Weightlifting

Snatch (5 x 2 @ 75-80% of 1RM )

Every 2 minutes

Sets 1-2: 75% of 1RM

Sets 3-5: 80% of 1RM

Clean and Jerk (5 x 2 @ 75-80% of 1RM)

Every 2 minutes

Sets 1-2: 75% of 1RM

Sets 3-5: 80% of 1RM

Strength Work

Deadlift (3 x 3 @ 85% of 1RM)

Every 75 sec

Strength Accessory & Core

3 sets:

DB Prone Row x 12 https://www.youtube.com/watch?v=z3rwwBTjX4s

(Weighted) Back Extensions x 15

Cool Down

ROMWOD or Coach’s Choice