Spark CrossFit – CrossFit

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“You can’t have a better tomorrow if you are thinking about yesterday all the time.” – Charles F. Kettering

Class WOD

Warm-up (No Measure)

Row 500m/400m

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Thrusters

(completed with empty barbell)

Transition & Build Up (No Measure)

Take 8-9 minutes and build up to todays working back squat weight


CLASS: Back Squat (Every 3 Minutes for 4 Sets: 4 reps @ 90% of 1RM)

Here we are at the start of the tapering phase of our back squat cycle with a what should be a very challenging set of 4 reps. Focus on giving 100% every rep as the goal here is to hit all 16 reps without a miss.

Metcon Prep

Push Press Progression (No Measure)

Prepping movement below with an empty barbell:

Paused Dip – 10 second hold

Dip and Drive (slow) – 5 reps

Dip and Drive (fast) – 5 reps

Push Press – 5 reps

Sumo Deadlift High Pull Progression (No Measure)

Spending the beginning of the time on this movement defining set-up and finish positions. While this is one of the 9 foundational movements, it is one that shows up less frequently than the others. Making sure the group is familiar with points of performance before progressing through movement prep.


-Feet just wider than shoulder width

-Hands narrow, inside legs

-Straight arms, bar on shins


-Hips and knees fully extended

-Bar at collarbone

-Elbows above bar

Prepping movement below with an empty barbell, resting between:

Sumo Deadlift

Sumo Deadlift with shrug (slow)

Sumo Deadlift with shrug (fast)

Sumo Deadlift High Pull


CLASS: “Hard Pressed” (SDHP/PP/Burpee) (Time)

For Time:


Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

(16:00 time cap)


Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh.

Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them. Breaking these repetitions into something like 10-8-7, 8-7, and finally 5-4 will lead to a more consistent work to rest ratio.

Competitor Extra – before or after class WOD

EXTRA: Hang Power Snatch ((70%/3)3)

EXTRA: Snatch Pull ((80%/3)3)

EXTRA: Overhead Squat ((70%/3)3)