Spark CrossFit – CrossFit

“Take calculated risks. That is quite different from being rash.” – George S. Patton

Line Drill Warm Up (No Measure)

200 Meter Run


Line Drills:

Quad Stretch

Knee to Chest

Solder Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Inch worms

Toe Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

CLASS: Paused Front Squat (Every 2:30 for 6 sets)

*3 Second Pause

Set 1 – 5 x 75

Set 2 – 3 x 82

Set 3 – 1 x 85

Set 4 – 3 x 85

Set 5 – 1 x 90

Set 6 – 10 rep set @ 65%-70% (no pause)

*Increase 10 rep set from last week 5-10 lbs

In week 3 of our front squat program we are going to encounter a very challenging set #4. The goal is no misses today, focus on maintaining tension in the bottom so you can power through the middle of these lifts when they get sticky.

CLASS: Front Squat (1 set of 10 reps @ 65%-70% )

CLASS: “Flat Tire” (AMRAP – Reps)

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155)

20 AbMat Sit-Ups

Max Calorie Bike


With the score today being your teams max calories on the bike, that is where we want to push our efforts. With only 10 deadlifts in the first minute, there is time in there for athletes to gather themselves before picking up the barbell. Want athletes to be able to move well on the bar, so taking that extra rest may help accomplish that. Breathing through the abmat sit-ups will allow them to recover from the deadlifts and maximize power output on the bike. After finishing the sit-ups, athletes may stand ready behind the bike in order to spend the majority of the minute on there. During the workout, the team will leave their monitor on. Whatever the monitor reads at the end of the workout will be their score.

Competitor Extra – before or after class WOD

COMP: Snatch (On the Minute x 12 (3 Rounds))

Squat Snatch

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest