Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 3min Row/Bike/Jump Rope

– General Joint Prep Routine

– Dynamic Line Drills (High Knees, etc)

– Barbell Warm-up


Clean + Jerk Complex (Slow Clean + Front Squat + Pause Jerk)

Build over the course of 20min, keeping the first 12min to 50% or less of your best clean

Strength Work

Press in Split (4×5/leg)
5 w/ right leg forward, 5 w/ left leg forward counts as one set

Strength Accessory & Core

A1. KB RDL (40X1); 3×10

A2. Strict Leg Raises (Slow); 3×10

A3. Farmers Carry; 3x50ft (Down and back)

*DB’s or KB’s should not swing or make contact w/ thighs