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Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-10:00)

1) 21-15-9

Jumping Jack

Clap Jack

2) Joint Prep Routine

SKILL AND INSTRUCTION (10:00-17:00)

Clean and Jerk Progression

*3-5 reps of each progression

TRANSITION AND BUILD UP (17:00-25:00)

Take about 8 minutes to build up in load. The first work set of 3 does not need to be maximal.

Workout

(25:00-50:00)

Squat Clean and Jerk (Every 2:30, 3-2-1-3-2-1-3-2-1)

Record heaviest, note top set of 3 and 2 in comments.

INTENDED STIMULUS

These are intended to be full squat cleans each rep with goal being to hit heavy loads on the later sets and positioning focused on the first 3 sets. The bar may be dropped from the top of the jerk between reps of the same set. The first set of 3-2-1 will be the lightest of each rep scheme. The second set of 3 should be higher than the first set of 3, etc. The third set of 3 should be heavier than the second set of 3 but lower than the second set of 1, etc.

SCALING

Deadlift to a hang power clean to a front squat to a jerk.

Accessory Work

Gymnastics Work (No Measure)

(50:00-60:00)

1) 2×3 Pike Ups on Box

2) 3×3-5 Pike HSPU’s on a Box

4×1 Pike Walk around Box (alternate directions)