Spark CrossFit – CrossFit


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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-10:00)

1) 2 Rounds

10 Ring Rows

10 Push-ups

10 V-ups

10 Hip Extensions on GHD or band good mornings

10 PVC Overhead Squats

20 Seconds HS Hold


Push Jerk Progression

*Perform 3-5 reps at each progression


10 minutes to build up in weight on the push jerk and practice the scaling options for the rope climb.



Metcon (5 Rounds for weight)

Every 4 Minutes for 5 Sets

Push Jerk

2 Legless Rope Climbs

Rep Scheme for the Push Jerk is:

-Set 1 x 5 reps

-Set 2 x 4 reps

-Set 3 x 3 reps

-Set 4 x 2 reps

-Set 5 x 1 rep

*Increase loads each set. Record each sets weight.

Today is an upper body push and pull strength day. Build to make loads on the Push Press and work on doing the 2 Legless Rope Climbs as quickly as possible. If a legless rope climb is too easy start seated on the floor and keep legs in an “L” position throughout. The Push Press set and the Rope Climbs should not take longer than 2 minutes in any single 5 minute interval.

Scaling Options (No Measure)


1) Push Jerk

For novice athletes do 5 reps on each set and allow no failed lifts.

2) Legless Rope Climb

If you cannot perform a legless rope climb you may perform a rope climb while using the legs doing 1-2 climbs each round.

If you cannot perform rope climb with legs, perform 2-3 lying rope pulls to standing position or 5 “leg wrap pulls on box”.

Cool Down


Accessory Work (No Measure)

One Arm DB/KB Overhead Walk, 3×50 feet per arm

Banded Shoulder Stretch, 90 seconds per side.