Spark CrossFit – CrossFit


View Public Whiteboard

“Life has no limitations, except the ones you make.” – Les Brown

Rowling Warm-Up (No Measure)

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individual faults on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Line Drill Warm Up (No Measure)

200 Meter Run


Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solder Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Inch worms

Toe Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Snatch Warm up Progression (No Measure)

Coach will start by discussing and demoing the setup position, then 5 reps of each movement:

-First pull: mid shin to knee

-Second pull: knee to power position

-third pull: power position, extension to toes, elbows high

-muscle snatch from power position

-snatch grip push press

-overhead squat

-snatch balance

-3x full snatch from power position

-3x full snatch from knee

-3x full snatch from mid shin

“Mind Eraser” (FGB Style) (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Burpees

60 seconds of Power Snatches (95/65 lbs)

60 seconds of Pullups

60 seconds of Push Press (95/65 lb.)

60 seconds of Assault Bike (for Cals)

Rest 60 seconds


This “FGB style” workout is all about high reps and constant movement. Even though the RX is light the athlete should still consider scale if they cannot perform 15+ reps unbroken when fresh.

Scale to Jumping Pull ups todays

For larger classes have stations, share equipment, and stagger the starting movement.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30