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Start conservative on the first 2 minutes so you can keep the pace climbing as the intervals get denser. Scale by reducing reps, lowering the dumbbell load, or swapping to box step-ups and incline push-ups if you want a solid session that still leaves a little in the tank. Inspired by today's trends — CrossFit | The Four Formats: How Intentional Programming Builds CrossFit Athletes Who Are Harder to Break.
step-up spark
- 8 Box Jump Over
- 10 Push-Up
- 8 Pull-Up
- 10 Dumbbell Thruster @ 2x 22.5 lb
- 12 Alternating Dumbbell Snatch @ 1x 50 lb
- 8 Box Jump Over
- 10 Push-Up
- 8 Pull-Up
- 10 Dumbbell Thruster @ 2x 22.5 lb
- 12 Alternating Dumbbell Snatch @ 1x 50 lb
- 8 Box Jump Over
- 10 Push-Up
- 8 Pull-Up
- 10 Dumbbell Thruster @ 2x 22.5 lb
- 12 Alternating Dumbbell Snatch @ 1x 50 lb
- 8 Box Jump Over
- 10 Push-Up
- 8 Pull-Up
- 10 Dumbbell Thruster @ 2x 22.5 lb
- 12 Alternating Dumbbell Snatch @ 1x 50 lb
- 8 Box Jump Over
- 10 Push-Up
- 8 Pull-Up
- 10 Dumbbell Thruster @ 2x 22.5 lb
- 12 Alternating Dumbbell Snatch @ 1x 50 lb
EQUIPMENT
dumbbellsboxpull-up bar
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