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Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-12:00)

1) Row 3 minutes (focus on mechanics: first minute easy and then gradually pick up the pace)

2) Joint Prep Routine


1) Kipping Pull-up Progression

*3-5 reps at each piece of the progression

2) Thruster progression

*5 reps at each piece of the progression

Transition & Build Up (No Measure)


Organize heats if needed and set-up the room if possible so that rower, barbell, and pull-up bar are all in a straight line to progress easily.


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
ladies RX at 35 lbs


This is a classic benchmark that is a burner. Fastest times have been in the low 5 minute range. At the affiliate level, sub 7 minutes is fantastic. Scaling should allow athletes to finish in under 10 minutes.

Scaling Options (No Measure)


1) Intermediate

This athlete should attempt this workout as rx’d today even if it will take upwards to 15 minutes.

2) Novice

Row 1k

30 Thrusters (light)

20 Jumping or banded Pull-ups

Cool Down

Cool Down (No Measure)


1) 2 Rounds NOT for time:

1 minute Row, Bike, or Jog easy

15-20 Supermans

15-20 Abmat Sit-up