Spark CrossFit – CrossFit

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“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison

Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-15:00)

1) 3 minutes Row easy

2) 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

15 Light DB Strict Press (this will be the time to assess technique for the workout as well)

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


1) Ring Dip Progression

-2×10 seconds Ring Support (athletes that cannot do this can keep one or two feet on the ground to help stabilize)

-2×5 seconds Bottom of Dip Hold (If athlete cannot do this, keep feet on the ground)

-2×2 reps of the Kipping Ring Dip Drill

-2×2 Ring Dip


Coach will go over the timeframe goals and loading goals for the Strict Press. Set-up and build to work weights for the shoulder press.



Metcon (AMRAP – Reps)


This is largely an upper body pressing stamina focused session. There is no rx’d load for the Strict Press, athletes should choose a load that is very difficult to do for 9 reps unbroken the first round and will cause athletes to have to break up sets on rounds 2 and 3.

Advanced and RX:

3 Rounds

1 minute max rep DB Strict Shoulder Press

1 minute max rep Ring Dips

1 minute max cal Row


3 Rounds

1 minute max rep DB Strict Shoulder Press

1 minute max rep Box Dips

1 minute max cal Row

Athletes can start at different stations to make use of rower and dip stations. Scored as total reps of all sets of all movements. Note weight in comments

Strength Work


Weighted Pull-ups (4-4-4-4 )

15 minute time cap to build up


Upper body pulling strength development. Add load to make this challenging.


1) 4 Jumping Pull-ups with a slow 3-5 seconds lowering phase

2) 4 Strict Pull-ups from toes

3) Banded strict pull-ups