Spark CrossFit – CrossFit


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“You can’t build a reputation on what you are going to do.” – Henry Ford

Class WOD

Line Drill Warm Up (No Measure)

200 Meter Run


Line Drills:

Soldier Kicks

Quad Stretch

Walking Samson Stretch

Walking Spidermans

Side Lunge

Side Shuffle (facing in)

Side Shuffle (facing out)

Bear Crawl

Crab Walk (forward)

Straight Leg Bear Crawl

Crab Walk (backwards)

Transition & Build Up (No Measure)

10 Minutes to build up to first working weight of 90% of previous 1RM

Back Squat (Every 3 Minutes for 5 Sets)

Set 1 – 90-92%

Set 2 – 95-97 %

Set 3 – 98-101%

Set 4 – 101%+

Set 5 – 101%+

Today is Squat 1RM Test day! If you’ve been following the cycle up until now you’re ready to go for it. If you have not been following this cycle or are newer we will have you working with a different rep scheme in sets of 3-5 reps. See your coach for options.

Metcon (Time)

3 Rounds for time of:

10 Front Squats

10 Box Jumps

10 Pull-ups

(10:00 time cap)

Weight should be a weight that the athlete can perform 15+ reps of unbroken when fresh, first and possibly second sets should be unbroken.

RX+ @



Strict Pull-ups

RX @ 135/95


Kipping okay