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Spark CrossFit – CrossFit

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Warm-up (No Measure)

Coach will quickly demo the warm-up movements, then perform:

Jog 100 meters

10 DB Front Squats

10 DB Push Press

10 Easy Box Jumps

Jog 100 meters

10 Kip Swings

10 1 Arm DB Snatches (light)

Jog 100 meters

10 Ring Rows or pull ups

50 foot Bear Crawl

Jog 100 meters
*This will also be the time to assess technique and possible scaling options

Transition & Setup


Coach will demo the scaling options for the movements, set-up and allow time to practice, this will important for the Handstand Push-up and Rope Climb



Metcon (Time)

For time:

Run or Row 1600m

60 DB Thrusters (50/35)

50 Box jumps (24″/20″)

40 Toes to bar

30 DB Snatches, alternating arms (50/35)

20 Handstand push-ups

10 Rope climbs (15ft)
(35:00 time cap)


Long duration and light load with a mix of high and low skill elements. Faster times will be between 25-30 minutes. Most will be 30-35 minutes. All movement should be able to be done in a relatively consistent pace, but all movements may need to be broken up more than 4-5 times.

Scaling Options (No Measure)

1) Intermediate (The loads do not allow for a consistent pace and the volume of TTB and HSPU is too much to do reps consistently)

Run 1 mile

60 DB Thrusters (35/20)

50 Box Jumps (lower height)

20 Toes to Bar + 20 High Knee Raise

30/30 DB Snatch (35/20)

10 HSPU + 10 Box HSPU

10 Pull ups

*This athlete can also attempt the workout as rx’d and move on with the time parameters mentioned in the intended stimulus section

2) Novice

1200 meter Run/Walk

40 DB Thrusters (light)

30 Box Step-ups

25 Toes to KB

20/20 DB Snatch (go from the hang if needed and use light load)

15 Box Handstand Push-ups

20 banded or jumping pull ups

Cool Down

Cool Down (No Measure)

Circle up and roll out!

Roll lats., 90 seconds per side

Standing calf stretch, 90 seconds per side