Spark CrossFit – CrossFit


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“You only live once, but if you do it right, once is enough.” – Mae West

Shoulder Prep Warm-up 1 (No Measure)

10 Arm circles Front (small to big)

10 Arm Circles Back (small to big)

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

10 Kips on Bar (go from small to big)

Mobility (No Measure)

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Snatch Warm up Progression (No Measure)

Coach will start by discussing and demoing the setup position, then 5 reps of each movement:

-First pull: mid shin to knee

-Second pull: knee to power position

-third pull: power position, extension to toes, elbows high

-muscle snatch from power position

-snatch grip push press

-overhead squat

-snatch balance

-3x full snatch from power position

-3x full snatch from knee

-3x full snatch from mid shin

Teaching (No Measure)


Feet Together, Legs Long

The tighter you stay, the less you weight. Keeping the feet together and the legs long keeps all the energy moving in the same direction. When the knees bend or the legs and feet move independently of each other, the energy spills out in different directions. Virtually weighing less makes bigger sets of pull-ups more manageable.

Handstand Pushup

Knees to Chest

Just like a thruster, the more power athletes can get from their hips, the easier the press will be. Balling up by bringing the knees to the chest while in a proper tripod position helps generate tremendous hip power for the handstand push-up. Aggressive hip extension means fresher shoulders and bigger sets.

Transition (No Measure)

Rehearse today’s workout with 1 Round as a group:

5 Power Snatch

5 Burpees

5 Pull-ups

5 Handstand Push-ups


CLASS: “Double Take” (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 18 minutes of:

55 Power Snatches

55 Pull-Ups

55 Burpees

55 Handstand Push-ups

RX+ 95/65

RX 75/55

Scale to KB Swings, jumping pullups and L-seated DB Press

Do not drop 75/55 barbells from overhead. Extra 20 burpee penalty on the spot!


In this open style chipper, want athletes to choose a weight on the barbell that they could cycle for 20+ repetitions when fresh. With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30

Competitor Extra – before or after class WOD

Clean Complex (On the Minute x 8)

Hang Power Clean + Power Clean + Push Jerk (70% across)

Overhead Squat (On The Minute x 8)

1 Pausing Overhead Squat + 1 Overhead Squat (70% across)

*2 second pause in bottom