Spark CrossFit – CrossFit

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Warm-up (No Measure)


1) Jump Rope for 2 minutes

2) Shoulder Prep Warm-up 1

10 Arm circles Front (start small and build to 10 full ROM)

10 Arm Circles Back (start small and build to 10 full ROM)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Pushups

10 Beat Swings on Bar (go from small to big)

TRANSITION (12:00-15:00)

Demo the gymnastics skill work and the scaling options.



10 Minutes for do gymnastics drills as a class and then do a max unbroken set of muscle ups.

Gymnastics Skill/Strength- Dips (No Measure)

1) 3×10 seconds support holds (use band assistance or parallel bars or boxes to scale down)

2) 3×10 seconds Bottom of Dip hold (use band assistance or parallel bars or boxes to scale down)

3) 3×5 reps Ring Dips (scale down to feet in front on the floor or scale up and add weight)

Muscle-ups (Max Unbroken Set)

After gymnastics drills, athletes with muscle can build up to a max unbroken set.



DB Push Press Progression


Demo the scaling options for the handstand push-up today. Then 2 Rounds of:

3 Handstand Push-ups or Scaled Option

3 Box Jumps (increase height each round)

3 DB Push Press

Metcon (AMRAP – Rounds and Reps)


AMRAP 12 Minutes

7 Handstand Push-ups

7 Box Jumps (30/24″)

7 DB Push Press (50/35)

*If you cannot do this workout with DBs due to equipment restrictions you can use KBs or a barbell at 115/75 as the rx’d load


Overhead pressing movement redundancy and high box jumps. No lower than 5 rounds should be achieved and upwards to 8-9 rounds could be performed.

1) Intermediate (Can do Handstand Push-ups, but cannot do 7 reps unbroken. The DB Push Press may be too challenging to cycle quickly):

AMRAP 12 Minutes

3-4 Handstand Push-ups (to the floor or to 1 abmat as a range of motion scale)

7 Box Jumps (30/24″)

7 DB Push Press (lighten load if slightly if necessary)

2) Novice

AMRAP 12 Minutes

20 seconds Handstand Hold, partial handstand hold, or straight arm plank hold

7 Box Jumps (low height)

7 DB Push Press (light load)

Cool Down


Hands on box shoulder stretch, 90 seconds