Spark CrossFit – CrossFit

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“Judge a man by his questions, not by his answers.” – Voltaire

Class WOD

Dynamic Mobility Warm-up (No Measure)

10 Rollover to V-Sit

10 Lying Leg Crossover (5/leg)

10 Lying Dynamic Hamstring

10 hamstring to sampson stretch (5/leg)

10 Scorpions (5/leg)

10 Kneeling Shoulder tap (5/side)

20 second dynamic calf stretch (per side)

10 Bootstrappers

Clean and Jerk Progression (No Measure)

Clean Progression

5x mid-shin to knee

5x knee to power position

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

3x Clean from hip

3x clean from knee

3x clean from mid-shin

Jerk Progression

5x Over and back strict press

5x dip & drive

5x push press

5x tall jerks

5x push jerk or split jerk (whatever you intended to do in the WOD)


CLASS: Clean and Jerk (1 Complex Every 2:30 for 5 sets)

Set 1: 65%/3+1 (3 Cleans + 1 jerk)

Set 2: 70%/3+1

Set 3: 75%/3+1

Set 4: 80%/2+1

Set 5: 80%/2+1


Heavy-ish complex weightlifting session, the goal today is to make all sets without misses.

CLASS: 8min Thruster/T2B ladder 72017 (AMRAP – Reps)

In 8 Minutes, Ascend the Ladder by 3’s for as many reps as possible:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar

Advanced and RX = 95/65

Novice/Scaled =

-reduce barbell weight or use DB’s

-hanging knee raise sub’d for T2B


Light fast workout, weights shouldn’t be heavy enough to require breaking up set until you get in to the double digits.
finish 9’s = 36

finish 12’s = 48

finish 15’s = 78

finish 18’s = 114

Cool Down

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds

Competitor Extra – before or after class WOD

EXTRA: Clean Pull ((100%/3) x 4 sets)

Front Squat ((78%/4) x 5 sets)