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Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-12:00)

2 Rounds

1 minute Row, Bike, Jog, or Jump Rope

10 Scap Retractions with 2 second pause on Pull-up Bar Position

30 second Straight Arm Plank Hold

45 second Samson Stretch/side


1) Power Clean Progression

*5-7 reps at each piece of the progression

2) 10 Perfect Push-ups

Focus on:

1) Hollow body position

2) Push Shoulders in Front of Hands on the Descent

Transition and Build Up

Power Clean (Build up over 5 sets, every 2 minutes)

Building up for today’s heavy metcon weights. The intent of this part of today’s workout is not necessarily to max but to start with an empty barbell and build to the weights you’d like to do for today’s Metcon



Metcon (Time)

For time:

2 Power Cleans (245/165)

6 Push-ups

4 Power Cleans (225/155)

12 Push-ups

6 Power Cleans (205/135)

18 Push-ups

8 Power Cleans (185/115)

24 Push-ups

10 Power Cleans (155/105)

30 Push-ups

Descending weight with ascending reps. The load is intended to be very heavy in the beginning and the push-ups will be a challenge by the end. Sub 10 minutes would be a good goal for today.

Scaling Options (No Measure)


1) Intermediate

Power Cleans: The workout reps will stay the same. Athlete should use load that starts very heavy (approximately 85-90% of 1RM) and decrease slowly from there.

Push-ups: If the pace slows too much and continuous failing of reps occurs, keep reps the same and use the “sling shot” scaling option.

2) Novice

2 Power Cleans

4 Push-ups

4 Power Cleans

8 Push-ups

6 Power Cleans

12 Push-ups

8 Power Cleans

16 Push-ups

10 Power Cleans

20 Push-ups

*Keep power clean weight the same throughout all sets. Use the band assisted push-up scaling options if possible. If the athlete cannot use the band assist scale to the knees.

Cool Down

Cool Down (No Measure)


1) 5 minutes: Row, Bike, or Jog

2) Band Pec/Shoulder Stretch, 90 seconds per side