Spark CrossFit – CrossFit

“A mind is like a parachute, it doesn’t work if it isn’t open.” – Frank Zappa

Line Drill Warm Up (No Measure)

200 Meter Run


Line Drills:

Quad Stretch

Knee to Chest

Solder Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Inch worms

Toe Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Teaching (No Measure)

Today we will cover two traditional rope climb techniques, the spanish wrap and the J-hook, with points of performance that are relevant no matter which variation the athletes choose.

Transition (No Measure)


200m run

10 kb swings

1 rope climb

5 burpees

“Captain Hook” (Time)

2 Rounds for time:

30 kettlebell swings

400m run

4 rope climbs

400m run

30 burpees

(22:00 time cap)

RX+ @ 70/53

RX @ 53/35


-reduce burpee reps to 20

-sub 20 jumping pull ups for rope climbs

-shorten runs to 200m


The goal of today’s workout is not to spend anymore than 2 minutes at each station over the work out. Scale KB weights to allow the set of 30 to be done in 2 sets at most. Faster times will be around 16 minutes today.

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