Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-15:00)

1) Running Warm-up

2) Shoulder Prep Warm-up 1

10 Arm circles Front (start small and build to 10 full ROM)

10 Arm Circles Back (start small and build to 10 full ROM)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

10 Beat Swings on Bar (go from small to big)


Hang Power Snatch Progression

*5-7 reps at each piece of the progression

**Upon completion of the progression grab and empty barbell and do 10 reps of the full movement.


The build-up will be quick as the weight is light. Go over the time goals of the workout.


Monday 300417 Snatches & Run (Time)

2 Rounds

20 Hang Power Snatch (115/75)

800 meter Run

(15:00 time cap)


Moderate load hip extension focused movement that is intended to be a challenge unbroken combined with a medium duration run. Most of the time will be spent on the run today and faster athletes will be able to complete this workout in under 10 minutes. No one should go beyond 15 minutes.

Scaling Options (No Measure)

1) Intermediate

2 Rounds

Hang Power Snatch (115/75 for 60-90 seconds of attempting to complete 20 reps)

800 meter Run

*The goal is to keep the loading heavier vs always scaling load today. If needed, reduce weight to 95/65

2) Novice

2 Rounds

15 Hang Power Snatch (light load that can be done unbroken)

600 meter run/walk

Accessory Work


Accessory Work (No Measure)

Handstand Skill Work

Alternating three rounds of each

30 seconds Handstand Hold

30 seconds Wall Facing Tuck HS Hold

30 seconds rest

Novices can just work the HS hold or kick-ups.