Spark CrossFit – Spark60

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Down and Back Warm-Up (No Measure)

Bike/ Row for 3 Minutes

Samson Stretch

Spiderman

Bear Crawl

Hip Openers

Side shuffle down and back

High Knees

Super Mario

Butt Kickers

Burpee Broad Jump

Warm-up (No Measure)

Barbell Warm-up

5 Front Squats

5 Squat Clean

5 Hang Squat Clean

-Focus here should be ROM and full extension of the hip through the middle

*Rest

5 Reps mid-shin to mid-thigh

-Focus here should be patience to mid-thigh then fast extension

*Rest

5 Reps Full Squat Clean

Squat Clean

15:00 RUNNING CLOCK

Build to 1RM Squat Clean

Metcon (6 Rounds for reps)

EMOM x 12 MINUTES

Odd: 15 Double Unders + 2 Squat Clean (225/155)

Even: :30 Max Push-ups + :30 Plank
Squat Cleans should be roughly 60-70% of 1RM/Heavy Singles.

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