Spark CrossFit – CrossFit

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“It’s never too late to be who you might have been.” – George Eliot

Row & barbell warm up (No Measure)

1 Minute

Partner 1 – Easy Row

Partner 2 – Active Spidermans


:45 Seconds

Partner 1 – Medium Row

Partner 2 – Active Samson


:30 Seconds

Partner 1 – Fast Row

Partner 2 – Inch worms


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility (No Measure)

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

CLASS: Paused Front Squat (Every 2:00 for 6 sets)

*3 Second Pause

Set 1 – 5 x 75

Set 2 – 3 x 77

Set 3 – 1 x 80

Set 4 – 3 x 80

Set 5 – 1 x 85

Set 6 – 10 rep set @ 55-65% (no pause)

This is the first week of the new front squat focused program, this should be challenging but VERY doable, use to today to focus on technique and you optimal pause depth for the ongoing cycle. It will be getting heavier in the coming weeks for be patient.

Those that do not know their percentages will use today today work up to a challenging set of 5 over the 6 sets.

CLASS: Front Squat (1 Set of 10 reps @ 55-65% (no pause))

CLASS: “Pushed Around” (3 Rounds for reps)

Every 3:00 x 3 Rounds :

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press

No rest between rounds

RX+ @ 135/95 and Assault Bike Cals

RX @ 115/80

*Scored as reps of push press

**Partners of similar abilities can team up and partner B can start at the 1:30 mark of each round


Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh.

Competitor Extra – before or after class WOD

COMP: Muscle-ups (Test max set)

Max Set

1 attempt

COMP: Barbell Conditioning (Weight)

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 75%

Minute 3 – 1 Rep @ 80%

Minute 4 – Rest