Spark CrossFit – CrossFit

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“A man is not old until regrets take the place of dreams.” – John Barrymore

Warm Up and Skill

Tabata Jump Rope Warm-up (No Measure)


2-side to side

3-in and out

4-one foot at a time

5-high knees

6-butt kickers


7-dubs or triple attempts

Shoulder Prep Warm-up 1 (No Measure)

10 Arm circles Front (small to big)

10 Arm Circles Back (small to big)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

10 Kips on Bar (go from small to big)

Handstand Skill Work (No Measure)

Coach will demo the HSPU pushup and discuss points of performance, then complete…

2 Rounds:

3 x Kickup to Handstand

20 seconds Wall Facing HS Hold

20 seconds Back Facing Wall HS Hold while alternating one-foot off the wall

(or Freestanding HS Hold)


Weighted Pull-ups (4-4-4)

Ten Minutes to build up over 3 working sets to todays heavy set of 4 weighted pull ups.

Novice and scaled athletes will work banded strict pull-ups in sets of 5-8 to build upper body pulling strength.

5 rounds HSPU/PLU/BBJ (15:00 tc) 71217 (Time)

5 Rounds for Time of:

6 Handstand Pushups

9 Burpee Box Jump Over (24/20)

12 Pull ups

(15:00 time cap)


Upper body gymnastics intensive workout with push/pull element, faster times will be under 12:00.

Advanced (RX+) Deficet HSPU on 45 lb plates

RX As written

Novice/Scaled reduce box jump height. Banded or jumping pullups.

For HSPU: L-seated press, practice kickups, HSPU w/ ABmats

Cool Down

3 Way banded Shoulder Cool Down (No Measure)

45 second for each arm for each position:

Lat Stretch

Front Rack Stretch

Cross-body Stretch

If time permits class with finish with rolling out glutes and lower back, if not, do this on your own after class today.