Spark CrossFit – CrossFit

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“There are no shortcuts to any place worth going.” – Beverly Sills

Class WOD

Dynamic Mobility Warm-up (No Measure)

10 Rollover to V-Sit

10 Lying Leg Crossover (5/leg)

10 Lying Dynamic Hamstring

10 hamstring to sampson stretch (5/leg)

10 Scorpions (5/leg)

10 Kneeling Shoulder tap (5/side)

20 second dynamic calf stretch (per side)

10 Bootstrappers

Transition & Build Up (No Measure)

Take 6-8 minutes to build up to todays working weight of 75% and practice a few unweighted pull-ups. If you are scaling, use this time to find a band to work with and get it setup.


CLASS: Back Squat (A1: 3 sets: (75%/5 reps))

Superset with A2 every 1:30, in larger classes partner up, with one starting on the back squat, one starting at the pull-up station.

Same weight across all sets. Should be a challenging but doable set of 5 with no misses today.

CLASS: Weighted Pull-ups (A2: 3 x 4 Reps (superset with A1, every 1:30))

Build up to today heaviest set of 4 weighted pull-ups. Scaling athletes will work strict banded pull-ups in sets of 5-7 reps.

CLASS: 72517 FS/upperbody (AMRAP – Rounds and Reps)

As Many Reps as Possible in 9 Minutes of:

6 Strict Pull-Ups

9 Front Squats (135/95)

*Barbell taken from ground

Advanced: 3 Ring Muscle Ups sub’d for Pullups

RX @ As Written


-Reduce strict pullups to 3 reps

-Strict banded pullups


Goal should be 5-7 rounds with top scores averaging 1 rounds per minute with. Today’s metcon is placing the focus on upper-body pulling strength. If you are scaling, scale with a strict movement. No kipping pull ups today. Front squat weight should be an easy 9 reps. Ring muscle ups can be kipping.

Cool Down

Cool Down (No Measure)

1) Hands on box shoulder stretch, 60 seconds

2) Lying banded hamstring stretch, 60 seconds each leg

Competitor Extra – before or after class WOD

EXTRA: Power Clean ((70%/3)X 3 sets)

*barbell deload week, focus on technique today. Next week we start back up heavy.

EXTRA: Clean Pull ((80%/3) x 3 sets)

*barbell deload week, focus on technique today. Next week we start back up heavy.

Transition & Build Up (No Measure)