Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

30cal Row

20 Band Pull-aparts

15 Band Over and backs

10 Band Around the Worlds

30cal Row

20 Air Squats

15 Band OHS

10 Band Over and Backs from bottom

Clean & Jerk Progressions as a group

Clean and Jerk (7sets, every 2:30min)

Transition and Build-up

Power Clean + Front Squat + Jerk

10min to work on technique, comfort, and positions

Keep loads to <65% of best clean and jerk

Skill

Clean & Jerk; Build to 1RM over 7 sets

Every 2:30min

Suggested Structure:

65%

75%

80-85%

85-90%

90-95%

95-100%

100-105%

Strength Work

Pause Back Squat (7sets, building every 2min)

Lower WITH CONTROL, stop all movement, then stand.

Accessory Work

A1. DB Bench Press; 3×10-12

A2. Plank Supported Row; 3×10-12/side

*All reps on one arm before moving to the other

B1. Strict Hanging Leg/Knee Raises (Rings); 3×8-10

B2. Turkish Get-ups; 3×5/side

*Alternate reps if form starts to break down