Spark CrossFit – CrossFit

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0:00: Jump Rope Warm-up (No Measure)

1) Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Band/Pull up Warm Up (No Measure)

2 Rounds

15 Banded Arm Swings per side

15 Band Pull Aparts

10 Pass Through with band

10 Second Hollow Hang

10 Second Superman on Bar
Banded arm swing demo:

Band pull apart:

Skill & Instruction

15:00: Warm-up (No Measure)

1) Hang Power Clean Progression

*Perform 3-5 reps of each progression and 10 reps of the full movement

2) Pull-up Progressions

Transition and Build Up

25:00: Warm-up (No Measure)

Build up in load for the Hang Power Clean doing 5 sets of 3 reps increasing in load and set-up pull-up area for scaling as needed.


35:00: Metcon (Time)

100 Double Unders

immediately into:


Hang Power Clean (155/105)

Chest to Bar Pull-ups

upon completion of the final pull-up

100 Double Unders

(15:00 time cap)


This a fast-paced, grip-intensive workout where the load is intended to be moderate the workout should take less than 12 minutes. Faster times will be sub 10 minutes.

1) Double Unders

If you are not proficient at double unders practice for 2 minutes each time 100 double unders is rx’d

2) Hang Power Cleans

The first 15 reps should be challenging but achievable in 1 set. Scale load accordingly to achieve this.

3) Chest to Bar Pull-ups

If the athlete can perform no more than 10-15 reps unbroken scale to 10-8-6-4-2

If the athlete can perform no more than 5-10 reps unbroken scale to 7-6-5-4-3

If the ahtlete cannot perform a chest to bar pull-up scale to a jumping chest to bar pull-up

New Section

50:00: Warm-up (No Measure)

50 Abmat Sit-ups

Forearm stretch, 2 minutes
forearm stretch: