Spark CrossFit – CrossFit

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“Work like you don’t need the money. Love like you’ve never been hurt. Dance like nobody’s watching.” -Satchel Paige

Warm-up (No Measure)

Bike or Row 3:00

Clean and Jerk Progression (No Measure)

Clean Progression

5x mid-shin to knee

5x knee to power position

5x Dip & shrug

5x Dip, shrug, scarecrow

2x 10 sec each side Front Rack Stretch with Barbell

5x Muscle Clean from Knee

5x Front Squats

3x Clean from hip

3x clean from knee

3x clean from mid-shin

Jerk Progression

5x Over and back strict press

5x dip & drive

5x push press

5x tall jerks

5x push jerk or split jerk (whatever you intended to do in the WOD)


CLASS: “Village People” (3 Rounds for reps)

As Many Reps as Possible in 5 Minutes

50/35 Calorie Row buy-in

AMRAP Macho Man (115/75)

-rest 5:00-


35/25 Calorie Row buy-in

AMRAP Macho Man (135/95)

-rest 5:00-


20/15 Calorie Row buy-in

AMRAP Macho Man (155/105)

“Macho Man” Complex – 3 Power Cleans, 3 Front Squats, 3 Push Jerks


Within these short intervals, we can look to have more time to work through the barbell the heavier it gets. Depending on what time the athletes get back to their bar will also determine their strategy. If they are strong with this complex or short on time, going touch and go on the power cleans might get them their best possible score. For much of the group, three quick singles on the power cleans followed by 3 unbroken front squats and 3 unbroken push jerks will be much more sustainable. Striving for consistent movement, minimizing the amount of time the bar spends on the ground.

RX+ @ Assault Bike

RD 1 (135/95)

RD 2 (155/105)

RD 3 (185/135)

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds

Competitor Extra – before or after class WOD

EXTRA: Power Clean

(70%/5) x 3 sets

(75%/3) X 2 sets

EXTRA: Push Jerk

(70%/5) X 3 sets

(75%/3) X 2 sets

EXTRA: Push Press ((75%/5) X 5 sets)