Spark CrossFit – CrossFit


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“If you don’t make mistakes, you’re not working on hard enough problems.” – Frank Wilczek

Class WOD

3:00 row, bike, run, or jump rope (No Measure)

3:00 row, bike, run, or jump rope

Deadlift Warm-up w/ Progression (No Measure)

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

1) 2 Rounds

25 Foot Lateral Lunge

25 Foot Inchworm

25 Foot Spiderman

15 Good Mornings w/ PVC

5 Beat Swings + Stop

*Stop on each swing


Deadlift Progression

*5-7 reps at each piece of the progression


-mid-shin to knee

-knee to hip

– reverse back down to mid shin

Transition & Build Up (No Measure)

Take 6-8 Minutes to setup and build up to todays working weight, get out equipment and find a bike or rower


“Ball and Chain” (Time)

2 Rounds:

25 Deadlifts (185/135)

50 Wall Balls (20/14)

50/35 Assault Bike or 1000m Row

(25:00 time cap)



By themselves, each one of these movement are fairly manageable tasks. However, that second round can be more of a challenge if the first round is not attacked properly. Think about breaking these up in round one.