Spark CrossFit – Weightlifting & Barbell

Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up


Welcome to week 4 of this 12-week 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: 3-position snatch (Hip, Above Knee. Below Knee)

15min to build to a strong and stable max.


– 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.

– Return to the hip, trace down the thigh, pause at the knee, then change direction and complete the lift

– Repeat below the knee.

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 or two forward to save a lift is ok.

Strength Work

B: Clean Deadlift (5×5)

Double overhand grip, no hook grip. Grip will be a limiter, thad by design.

Give athletes 5-6min to build, then start a 2min clock and build across 5 sets

Goal: 120% of Max Clean

Strength Accessory & Core

C1: Weighted Step-ups; 3×10/leg

*Kb/DB are fine, any position/setup

C2: Renegade Rows; 3×10/side

C3: DB Alt Bench Press; 3×10/side