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Spark CrossFit – CrossFit


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Warm Up and Skill


Warm-up (No Measure)

1) Joint Prep Routine

2) Bar Complex with empty bar:

10 Deadlifts

10 Barbell Rows

10 Front Squats

10 Strict Press

10 Back Squats

10 Snatch Grip Push Press

10 Good Mornings

Skill & Instruction (No Measure)

Hang Power Clean Progression


3 Rounds

3 Hang Power Cleans (increase load each round)

3 Burpees

3 Deadlifts (increase load each round)



Metcon (Time)

5 Rounds for time of:

5 Hang Power Clean (185/125)

10 Bar Facing Burpees

15 Deadlift (185/125)

Sub 15 minute workout that is heavy on the cleans and moderate on the deadlifts. The redundancy of the movements impacts both significantly

Scaling Options (No Measure)

1) Intermediate (Loads are too heavy to be moved consistently and the first 2 rounds of cleans cannot be done unbroken)

5 Rounds

5 Hang Power Cleans (135-155/95-105)

10 Bar Facing Burpees

15 Deadlifts (135-155/95-105)

2) Novice

5 Rounds

5 Hang Power Cleans (light and unbroken each round)

7 Bar Facing Burpees

12 Deadlifts (light)

Cool Down and Accessory Work


Cool Down & Accessory (No Measure)

1) Toes to Bar Skill/Stamina

25 Straight Leg Sit-ups (reach past toes)

25 Straight Leg Toes to KB

25 Band Pulls to Toes

*Novice: reduce reps to 15 for each movement.

2) Couch stretch, 90 seconds per side