Spark CrossFit – CrossFit


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“A year from now you may wish you had started today.” – Karen Lamb

Class WOD

Warm-up (No Measure)

Bike or Row for 30/24 Calories

3 sets of 5/4 easy cals at 50% effort and then 5/4 hard cals at 85-90% effort

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


Cluster (10 Minutes to build up to a heavy set of 5 reps)

5 Touch and Go Reps (unbroken)

in preparation for today’s metcon

“Hot Tamale” (Run/Row/Burp/Clstr) (Time)

For Time:

800 Meter Run

30 Calorie Row

25 Burpees

20 Clusters

(15:00 time cap)

Cluster = Squat Clean + Thruster

demo vid:


Short Chipper today with “Hot Tamale”. Picking a weight on the barbell that athletes could do 12+ repetitions unbroken when completely fresh. Within the workout, strategy may call for fast singles or short sets, but want it to be a weight that could be cycled if necessary.

RX+ @ 115/80 and Assault Bike Cals

RX @ 95/65

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