Spark CrossFit – CrossFit

“Life can only be understood backwards; but it must be lived forwards”. – Soren Kierkegaard

Partner Rowling Warm-Up (No Measure)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike

Active Spidermans

30 Seconds

Medium Bike

Active Samson

15 Seconds

Faster Bike

Push-ups to Down Dog

Mobility (No Measure)

Childs Pose – 1 Minute

Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching (No Measure)

Toes – Hips

In order to stay in a solid hollow position during the pull-ups, we want athletes leading their way up towards the bar with the toes first. It is commonly seen that the lower half of the legs stays behind the body as athletes leads with the hips. Athletes will feel significantly heavier in this position. The tighter you stay, the less you weight. Making a kicking motion with the feel press tightly together before popping the hip will help athletes find the weightless moment we are looking for.

Transition & Setup (No Measure)

Partner 1

5 Calorie Bike or row

4 Burpee box jump overs

3 Pull-ups


Partner 2

5 Calorie Bike or row

4 Burpee box jump overs

3 Pull-ups

CLASS: “Friend Zone” (AMRAP – Rounds and Reps)

Teams of 2

Partners alternate complete rounds for as many as possible in 20 minutes of:

12/9 Assault Bike or 15/12 Row Cals

9 Burpee Box Jump Overs (24/20)

6 Pull-ups

*Partners alternate complete rounds. Assault bikes are priority on this workout, once all Assault bikes are taken then teams can choose to row.

RX+ Assault Bike & Strict Pull ups

Competitor Extra – before or after class WOD

COMP: Metcon (Time)

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups

COMP: Clean + Jerk Complex (On the Minute x 9 (3 Rounds) )

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%