Spark CrossFit – CrossFit

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“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw

Class WOD

Warm-up (No Measure)

400m Run

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

KB Swing Progression (No Measure)

KB Swing Progression

*5 reps at each piece of the progression

With a lighter kettlebell than being used in today’s workout, lets start to warmup this movement pattern. Do two rounds with increased weight on the second round. Have athletes place down kettlebell between each movement.

5 Deadlifts

5 Hip Pops (load back and squeeze glutes)

5 Russian Swings

5 Full Swings


CLASS: “Chiquitas” (Time)

For Time:


Kettlebell Swings

Toes to Bar

800 Meter Plate Carry (45/25)


Kettlebell Swings

Toes to Bar

(20:00 time cap)


Looking for a challenging weight on the Kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken. Majority of strategy today comes down to managing toes to bar repetitions and finding a pace on the run.

RX+ @ 70/53

RX @ 53/35


-reduce KB and plate loads

-knees to chest

If not running today, complete one of the following for a scaled score:

1000 Meter Row

50/35 Calorie Assault Bike

Cool Down

Calf & Hammies Cool Down (No Measure)

Calf Stretch, 60 seconds per side

Band Hamstring Stretch, 60 seconds per side

Competitor Extra – before or after class WOD

EXTRA: Power Clean ((70%/5)5)

EXTRA: Push Jerk ((70%/5)5)

EXTRA: Push Press ((70%/5)5)