Spark CrossFit – CrossFit


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“You owe it to yourself to find your own unorthodox way of succeeding, or sometimes, just surviving.” – Michael Johnson

Warm Up and Skill

Warm-up (No Measure)


1) 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 Ring Rows

15 Box or Bench Dips

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

Gymnastics Work (No Measure)

G-Skill Pushing/Pressing (10:00-20:00)

1) 2×10 seconds Support Hold on Boxes

(scale up to rings, scale down to keeping toes on ground)

2) 2x 5 seconds Bottom of Dip Hold

(scale up to rings, scale down to toes on ground)

3) 3×3 Box Dips

(scale up to rings, scale down to slow negative after jumping to support)

4) 5×1 Russian Dips from Forearms (scale down to Russian push-up or Russian Dip Scaling Option with Toes on Ground in attached video)

Skill & Instruction (No Measure)


Split Jerk Progression

Metcon (Weight)


Be sure to cover having a safe lifting area that is clear of plates and has enough space to fail reps safely. Build up to first work weight doing 3-5 sets of 2-4 reps

Workout (35:00-55:00)

Every 2 minutes for 10 sets

3 Front Squats + 3 Push Jerks


Start at a weight that is moderate and build to maximal loads between sets 4-7. From there athletes may need to back the weight down to complete the rest of the sets. Only 1 failed set is acceptable.

Cool Down

Cool Down (No Measure)


Roll Upper Back, 90 seconds