Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up


Welcome to a new cycle! For this first 6 weeks, we will alternate:

– Snatch variations in weeks 1, 3, and 5 and Clean & Jerk variations in weeks 2, 4, and 6

– Strength work between pressing, pulling, and squatting

– Accessory work with a focus on core stabilization and functional mobility

Work hard to develop good habits to build a solid foundation for when we crank up the intensity toward the end of the year! TECHNIQUE IS EVERYTHING!

A: Hang Snatch (Triples (From the Hip))

15min to build to a 3RM

Setup: Deadlift the bar to the power position (Vertical torso, knees bent). USING NO WIND-UP (dip/drive), violently extend hips, knees, & ankles, then pull yourself under the bar.

Draw a line on the floor and line up with it for each rep. JUMPING FORWARD WILL BE CONSIDERED A MISSED LIFT. Having to take a small step forward to save a lift is ok.

Strength Work

B: Snatch Deadlift (5×5)

Give 5min or so to build from previous bar, then run a 2min clock.

Finish position is the same power position as the Hang from hip (vertical torso, knees slightly bent). DO NOT STAND UP FULLY. Lower slowly, touch lightly, repeat.

Goal: 115-130% of best Snatch (Stronger lifters will likely be at a lower percentage)

Strength Accessory & Core

C1: Presses From Split; 3×5/leg (Strict)

C2: Bentover Barbell Row; 3×8 (Slow)

C3: Barbell Roll-outs; 3×10-12 (Stay Hollow!)