Spark CrossFit – CrossFit


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Warm Up and Skill

Warm-up (No Measure)

3:00 Run, Row, Bike, or Rope

1) Hungry, hungry hippos!!!

w/ crab walks and air squats

2) TECHNIQUE AND BUILD UP (15:00-25:00)

Clean Grip Sotts Press


(scale down to L-seated press)


Metcon (AMRAP – Rounds and Reps)


As a team of two, complete AMRAP in 20min of:

8 Supine barbell or ring rows

10 Clean grip sotts press (45lbs/35lbs)

12 Box jumps (20″)

While one partner completes the round, the other partner is performing single unders. When one round is complete, partners switch.

Feet elevated to same height as bar/rings for RX. Pull until bar/rings make contact with chest

A longer workout with some complexity that should allow athletes to keep a sustainable pace throughout the entire duration.

Scaling Options (No Measure)

1) Intermediate

Attempt as rx’d. If needed reduce sotts press weight or reps

2) Novice

1 round will be:

5 Supine barbell rows (feet on ground)

7 Clean grip sotts press or L-seated Press (PVC)

9 Box Jumps (low height)