Spark CrossFit – CrossFit

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“To live is the rarest thing in the world. Most people exist, that is all.” – Oscar Wilde

Jump Rope Warm-up (No Measure)

Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Mobility (No Measure)

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – 1:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Hang Clean Warm Up and Progression (No Measure)

3-5 reps of each…

-Setup (at knee)

-Knee to power position

-Dip & Shrug

-Power position to muscle clean

-Front Rack Stretch

-Front Squat

-High Hang Clean

-Slow clean from knee

-Slow clean from mid-shin

Transition & Build Up (No Measure)

1 Round

Performed with lighter weight

100 Meter Run

15 Double Unders or 15 Single Unders

5 Hang Squat Cleans

Build to workout weight

1 Round

Performed with workout weight

100 Meter Run

15 Double Unders or 15 Single Unders

5 Hang Squat Cleans

CLASS: “Undertow” (Time)

5 Rounds for time of:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

(16:00 time cap)


Focus today is pushing the movements that occur inside the gym. Looking to complete all the barbell reps in no more than two sets. This can be accomplished by using the runs as a slight recovery. No matter how slow the run is, athletes are always moving forward. Breaking the double unders or the hang squat cleans puts the workout at a complete standstill.

Competitor Extra – before or after class WOD

COMP: Handstand Push-ups (Max Strict Handstand Push-ups)

max set – 1 attempt

COMP: Midline Accessory Work (No Measure)

For Quality:


Weighted Abmat Sit-Ups (25/15)

Weighted Hip Extensions (25/15)