Spark CrossFit – CrossFit


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“If you have always done it that way, it is probably wrong.” – Charles Kettering

Class WOD

Jump Rope Warm-up (No Measure)

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

Dynamic Mobility Warm-up (No Measure)

10 Rollover to V-Sit

10 Lying Leg Crossover (5/leg)

10 Lying Dynamic Hamstring

10 hamstring to sampson stretch (5/leg)

10 Scorpions (5/leg)

10 Kneeling Shoulder tap (5/side)

20 second dynamic calf stretch (per side)

10 Bootstrappers

Transition & Build Up (No Measure)

Take 10 Minutes to build up to todays working weight of 93-95%. It may take 5-6 warm up sets to get there so plan accordingly.


CLASS: Back Squat (Every 3 Minutes for 3 sets: 3 Reps @ 93-95%)

We continue to taper down in our back squat cycle with a heavy triple for 3 sets, just like all the prior weeks, the goal here is to hit all 9 reps without a miss. This will be challenging so focus on each rep and take no reps for granted.

Transition (No Measure)

Coach will demo and talk about points of performance on DB Hang Squat Cleans

CLASS: “Double Dip” (AMRAP – Rounds and Reps)

As Many Rounds and Reps As Possible in 13 Minutes of:

50 Double Unders

12 Burpees

15 Dumbbell Hang Squat Cleans (50/35)


In “Double Dip” we are looking to dial in a consistent pace for 13 minutes. Having athletes pick a lightweight that they could do for 20+ reps unbroken when fresh and pick a movement of the rope that they can find a rhythm with will help accomplish this.


Reduce DB weight

75 Single Unders

Cool Down

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30

Competitor Extra – before or after class WOD

EXTRA: Snatch (Build to Heavy Single )

EXTRA: Snatch Grip Deadlift ((80%/5) X 5 *3 second pause in power position)