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Spark CrossFit – CrossFit

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Warm Up and Skill


Warm-up (No Measure)

3 Rounds

10 Band Pull Aparts

10 Push-ups

10 Sit-ups

10 Supermans

10 Empty Bar Back Squats

30 Second Samson Stretch



Back Squat Pyramid 090517 (5 Rounds for weight)

Back Squat

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 2 reps

*Perform a set every 4 minutes.

This is obviously a heavy back squat session with a varied rep schemes. Loads may not be maximal on the last couple sets due to fatigue from the prior sets.

Cool Down

Accessory Work (No Measure)

3 Supersets of:

6 per leg DB Single Leg Deadlift

6 per arm 1/2 Turkish Get-ups