Spark CrossFit – CrossFit


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“Never leave that till tomorrow which you can do today.” – Benjamin Franklin

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

Joint Prep Warm up (No Measure)

10 x each

-Neck right & left

-Neck up & down

-Neck crescent

-forward shoulder rolls

-backward shoulder rolls

-arm circles forward (getting bigger)

-arm circles backward (getting bigger)

-crossbody hugs

-trunk twist

-hip circles

-knee circles

-ankle circles

-leg swings forward and back

-leg swings side to side

-air squats

Transition & Build Up (No Measure)

10 Minutes to Build up to todays first working weight of 90% of 1RM for todays strength work.


Back Squat (Every 3 Minutes for 4 Sets)

Set 1 – 90% x 2

Set 2 – 95% x 2

Set 3 – 98-100% x2

Set 4 – 98-100% x2

This is the final week of our squat cycle before we retest our 1RM. Today we are aiming for a weight equal to or the same as our previous 1RM for a double. This will be challenging so take it one rep at a time and aim for no misses as we gear up for new maxes.

CLASS: “Walking Dead” (AMRAP – Rounds and Reps)


60 Double Unders

150 ft Walking Lunge Steps (unweighted)

15 Deadlifts


Finding a consistent breakup strategy on the deadlifts and the jump rope will help in maintaining a similar pace from round to round. While athletes should be able to do 20+ repetitions at this weight, breaking the deadlifts up into 2-3 sets with a short break will ensure a quicker transition and larger sets on the rope.

RX+ @ 225/155

RX @ 185/135


-75 single under

-reduce DL weight

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