Spark CrossFit – CrossFit


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“The best preparation for tomorrow is doing your best today.” H. Jackson Brown, Jr.

Class WOD

Shoulder press warm up and progression (No Measure)

GENERAL WARM-UP (0:00-12:00)

1) Shoulder Prep Warm-up 1 + Lunges

10 Arm circles Front (start small and build to 10 full ROM)

10 Arm Circles Back (start small and build to 10 full ROM)

10 Lunges

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

10 Lunges

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

10 Reverse Grip Pass Through

10 Lunges

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

10 Beat Swings on Bar (go from small to big)


1) Strict Press Progression (video and points of performance are attached)

*3-5 reps at each piece of the progression

**After each piece of the progression perform 4 Front Rack Lunges


Metcon (2 Rounds for weight)

EMOM 20 minutes

Odd- 4 Strict Press

Even- 12 Front Rack Lunges (6/leg alternating)

*start light and increase weight with every set of each movement. Record heaviest of each


This is a heavy strict pressing and single leg strength session. Loads should start to get very challenging by the 8 minute mark.


None. Novice athletes can do a Goblet Lunge if they cannot perform a Front Rack Lunge.

Accessory Work

Bring Sally Up Plank Style (No Measure)

“Sally Up/Sally Down”- Plank Style

Up=High Plank

Down=Low Plank (elbows)