Spark CrossFit – CrossFit

“In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.” – Lee Iacocca

30/30 Warm Up Drills (No Measure)

With a partner alternate

Partner A Row Easy x 30 seconds

Partner B Push-up to Down Dog x 30 seconds


Partner A Row Medium x 30 seconds

Partner B Active Spidermans x 30 Seconds


Partner A Row Fast x 30 Seconds

Partner B Active Samson x 30 seconds

KB Swing Progression (No Measure)

KB Swing Progression

*5 reps at each piece of the progression

With a lighter kettlebell than being used in today’s workout, lets start to warmup this movement pattern. Do two rounds with increased weight on the second round. Have athletes place down kettlebell between each movement.

5 Deadlifts

5 Hip Pops (load back and squeeze glutes)

5 Russian Swings

5 Full Swings

CLASS: Metcon (4 Rounds for time)

Every 5 Minutes for 4 rounds:

500/400 Meter Row

20 Kettlebell Swings

10 Burpees

*Rest in remaining time of each interval

RX+ @ 70/53

RX @ 53/35


In today’s interval workout we are looking to keep the rows under 2:00 and the KB swings should be done with a weight that allows for unbroken sets. Finished with a quick set of 10 burpees in under 4 minutes per round. If you’re running long or not completing rounds consider reducing the KB swings weight, then the row distance, so you have about a minutes rest between rounds.

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

Competitor Extra – before or after class WOD

COMP: Handstand Push-ups

3 Rounds:

35% of Max Unbroken HSPU

25% of Max Unbroken HSPU

15% of Max Unbroken HSPU

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

COMP: Bike Conditioning (No Measure)

On the Minute x 6: 40 seconds on / 20 off

Rest 1:00

On the Minute x 4: 40 seconds on / 20 off

Rest 1:00

On the Minute x 2: 40 seconds on / 20 off

*the 40 seconds on are hard efforts for max calories