Spark CrossFit – CrossFit


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“Most folks are about as happy as they make up their minds to be.” – Abraham Lincoln

Class WOD

Joint Prep Warm up (No Measure)

10 x each

-Neck right & left

-Neck up & down

-Neck crescent

-forward shoulder rolls

-backward shoulder rolls

-arm circles forward (getting bigger)

-arm circles backward (getting bigger)

-crossbody hugs

-trunk twist

-hip circles

-knee circles

-ankle circles

-leg swings forward and back

-leg swings side to side

-air squats

Mobility (No Measure)

Squat Hold – 1 Minute

With feet in squat stance, looking to keep whole foot on the ground and drive knees out with the elbows

Weighted Squat Hold – 1 Minute

Holding the bottom of a squat with dumbbell or kettlebell tight to the body. Main focus here is keeping chest as upright as possible.

Leverage Squat Hold – 1 minute

Place the dumbbell or kettlebell on the floor in front of you. Sit into the bottom of the squat, pulling back on the weight to pull chest upright and butt toward the heels.

Weighted Ankle Stretch – 1 minute each side

Step out into a lunge and place weight on top of front knee, driving knee out over the toe with heel still on the ground. Actively move the knee back and forth out over the big toe and out over the pinky toe.

Snatch Warm up Progression (No Measure)

Coach will start by discussing and demoing the setup position, then 5 reps of each movement:

-First pull: mid shin to knee

-Second pull: knee to power position

-third pull: power position, extension to toes, elbows high

-muscle snatch from power position

-snatch grip push press

-overhead squat

-snatch balance

-3x full snatch from power position

-3x full snatch from knee

-3x full snatch from mid shin

Transition & Build Up (No Measure)

Take 7-8 Minutes to build up to today working weight on the squat snatch and gear up for muscle ups or burpee pull ups

“Amanda” (Time)


For Time:


Ring Muscle Ups

Squat Snatch (135/95)



Burpee Chest to Bar Pullups

Squat Snatch (135/95)


-Burpee pullups

-Power snatch + OHS

-Reduce weight snatch

(12:00 Time cap)


Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting. When picking a load for the barbell, it should be something that athletes could do 12-15 reps unbroken when completely fresh. While many athletes are capable of performing some muscle ups and some squat snatches at prescribed, we are looking to hit a specific stimulus. While still challenging ourselves, looking to get this done under 10 minutes today. Modifying the rep scheme or load on the barbell will help the group accomplish this.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30