Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

Jump Rope Warm-up (No Measure)

Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Joint Prep Warm up (No Measure)


5x Dip & shrug

5x Dip, shrug, scarecrow

2x 10 sec each side Front Rack Stretch with Barbell

5x Muscle Clean from Knee

5x Front Squats

2x Hang Clean from Hip to each depth

2, 4, 6 inches & Full depth


Jerk Complex (Every 3:00 for 6 sets)

Hang power clean + 2 front squats + 1 pause jerk

2 second pause at bottom of dip

Yesterday’s workout had heavy cleans and was grip intensive so you can also do, from the rack:

2 front squats + 1 pause jerk

Accessory Work

Snatch grip RDL (3 reps for 4 sets)

Position focused deadlift, straps okay for this. 90-105% of 1RM Snatch

Accessory Work (No Measure)

Three super sets of:

Single leg deadlift x 8 reps/leg

L- seated DB press x 10-12 reps

1:00 plank