Spark CrossFit – CrossFit


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Jump Rope Warm-up (No Measure)


1) 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
2) Joint Prep Warm Up

Skill & Instruction

Skill & Instruction Thursday (No Measure)


1) Wall Ball

Grab a med ball of any weight and start standing arms length away from wall

7-10 Air Squats

7-10 Medball Squat with Ball in Wall Ball rack position

7-10 Wall Ball Shots (focus on getting 2 breaths each rep: breathing out at the bottom and breath out as your release the ball. Also work on timing of the press being after hip/knee extension)

Set-up rowers and partner up as needed so that partners are alternating intervals.


Metcon (5 Rounds for reps)


5 Rounds

2 minutes of work:

40 Double Unders

20 Wall Ball (20/14)

In the remaining time in the 2 minute interval…

Max Calorie Row

-Rest 2 Minutes after each working interval-

Record row calories for each round.


High speed intervals. Athletes should have approximately 30 seconds to row hard each round. Scale to achieve this.
If there are not enough rowers, some athletes can do there working sets during the rest interval of the first group.


1) Double Unders

Intermediate: 25 seconds of practicing double unders

Novice: 40 single unders

2) Wall Ball

Intermediate: 20 reps unbroken. Choose a weight that allows this to happen each round

Novice: Scale to 12 reps unbroken each round with a light load

3) Row

No Scale

Cool Down

Cool Down 2 (No Measure)


1) Row or Bike easy 3-5 minutes

2) Quad smash, 60 seconds per side

3) Standing Calf Stretch, 60 seconds per side