Spark CrossFit – CrossFit


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“Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Class WOD

Jump Rope Warm-up (No Measure)

Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

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: “Story of My Life” (Time)

For Time:

80 Double Unders

40 Abmat Situps

400 Meter Plate Carry (45/25)

40 Kettlebell Swings

40 Box Jump Overs (24/20)


RX+ @ 70/53

RX @ 53/30
Focus on a steady pace in the first half of this workout so you can move quickly through the KB swings and box jumps with big sets.

Competitor Extra – before or after class WOD

COMP: Romanian Deadlift



(70%/5) X 3 sets

Percentages are off Back Squat 1RM

COMP: Jerk





(85%/1) X 2 sets