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Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

Shoulder Prep Warm-up

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 Ring Rows

15 Box or Bench Dips

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

Gymnastics Work (No Measure)

Pushing and Pressing (10:00-20:00)

3 rounds NOT for time:

10 seconds L-Sit Hold on rings or box

3 reps of the following complex: 2 box shoot throughs + 2 Push-ups

30 feet High Hips Crab Walk towards feet

*This section is both for skill development as well as additional prep for the main workout

*use 20″ boxes

Skill & Instruction (No Measure)

Together, with a bar or pvc pipe:

5 Reps of a Strict Press

5 Reps of Dip and Hold Progression

5 reps of a Dip and Drive Progression

5 reps of full Push Press

5 reps jump and land with hands at sides

5 reps jump and land with hands at shoulders

5 reps of push jerk with no PVC

5 Push Jerks

10 Air Squats

10 Pass Throughs

5 Overhead Squats

5 Front Squats

5 Back Squats

then take 5 minutes to warm for todays metcon…



Metcon (Time)

For time:

15 Strict Pull-ups

20 Shoulder press (75lbs/55lbs)

35 Push press

50 Push jerk

15 Strict Pull-ups

20 Overhead squats

35 Front squats

50 Back squats

A stamina based chipper with a lot of intentional redundancy throughout the the workout. There is also some intended redundancy with doing some light weight back squats after doing some heavier back squats yesterday. Goal times should be under 15 minutes. The load is light: The pressing sets should be able to be complete with no more than 3 breaks. The squat sets should be able to be completed with no ore than 2 breaks.

Scaling Options (No Measure)

1) Intermediate

Possible Scale:

-Strict Pull-ups or Box Assisted Strict Pull-up

-Reduced Load is 65/45

2) Novice

Ring Rows and a Light load that allows for only one break on an individual movement

Cool Down

Cool Down (No Measure)

5 minutes

Row, Jog, or Bike easy