Spark CrossFit – CrossFit

“It’s supposed to be hard. It is wasn’t hard, everyone would do it. The hard… is what makes it great.” – A League of Their Own

Row & barbell warm up (No Measure)

1 Minute

Partner 1 – Easy Row

Partner 2 – Active Spidermans


:45 Seconds

Partner 1 – Medium Row

Partner 2 – Active Samson


:30 Seconds

Partner 1 – Fast Row

Partner 2 – Inch worms


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility (No Measure)

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Teaching (No Measure)

Stance & Grip

In the sumo stance, the feet will be slightly wider than in a squat with the toes slightly pointed out. It is common for athletes to setup too narrow or too wide, which results in the knees caving in. The grip should be about a thumbs distance each from the center of the bar. It is important to have an equal grip to avoid one side of the barbell traveling higher than the other.

Bar Path

Just like in any barbell movement, looking to keep the barbell as close to the body as possible. It is commonly seen when the bar makes contact with the ground that it is out near the toes. This will most likely lead to a rounded back and cause the bar to get away from the body on the way up. Rather than hitting out near the toes, have athletes aim for the bar to be centered right over the loops of the shoe laces on every rep.

Sumo Deadlift High Pulls

Movement Prep

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Push Press

Movement Prep

5 Strict Press

5 Second Dip Hold

5 Push Press

Transition (No Measure)

5 Reps Each

Wall Balls

Sumo Deadlift High Pull

Box Jumps

Push Press

Calorie Row

CLASS: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*no dropping barbells from over waist height today!

**athlete can share equipment and start at any station.


-barbell @ 55

-Wall ball @ 14 lbs

-20 inch box for guys and ladies

-Wall ball target is 10 feet for guys and ladies

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the Wall Balls. Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.

Competitor Extra – before or after class WOD

COMP: Barbell Conditioning for Reps (5 Rounds for reps)

AMRAP :20s – Squat Cleans (155/105)

Rest :40s

AMRAP :40s – Squat Cleans (185/135)

Rest 1:20

AMRAP 1:00 – Squat Cleans (205/155)

Rest 1:20

AMRAP :40s – Squat Cleans (185/135)

Rest :40s

AMRAP :20s – Squat Cleans (155/105)

COMP: Gymnastics Conditioning for Reps (AMRAP – Reps)

Alternating On the Minute x 10

A) 200 Meter Run

B) 30 Seconds Max Chest to Bar Pull-ups

RX+ @ with Weight Vest (20/14)

*score as total C2B reps