Spark CrossFit – CrossFit

View Public Whiteboard


0:00: Run + Burgener Warm-up (No Measure)

1) Row, Run, Bike or Jump rope for 3 minutes easy

2) Burgener Warm-up

*2 times through the warm-up doing 3-5 reps at each progression

Push Jerk Progression


-Dip + Extend

-Dip + Extend + Catch

-Dip + Extend + Catch +Recovery

As a group, 3 reps of each on coaches queue.

Transition and Build Up

15:00: Transition & Build Up (No Measure)

10:00 to Build up in load for the push jerk and/or the overhead squat.


25:00: Metcon (6 Rounds for time)

Every 4 Minutes for 3 Rounds:

10 Push Jerks (165/110)

400/300 meter row

At the 15 minute mark:

Every 4 minutes for 3 Rounds:

12 Overhead Squats (135/110)

25 Box Jump Overs (24/20″)

This is a high power interval style workout where intervals should be around the 2 minute range or less. Focus on sprint efforts each round. Loads for the Push Jerk and Overhead Squat should be unbroken but challenging.


1) Push Jerk and Overhead Squat

Scale loads so that the reps can be done unbroken.

2) Row

If the row takes longer than 90 seconds scale to 300/200 meters

3) Box Jump Overs

If 25 reps takes longer than 90 seconds scale perform normal box jumps and lower the height to allow for consistent movement.


Warm-Down (No Measure)

Partner Med Ball Tuck Pass, 5 sets x 30 seconds each with 30 seconds rest between sets.

*Keep feet off floor and abs tight as you hold and pass to your partner.