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FRIDAY 4.28.17

FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS ATHLETE'S CHOICE: (A) METCON: 15 POWER SNATCHES (75#/55#) 5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS) X5 (B) METCON: "TOMMY V" 21-15-9 THRUSTERS (115#/85#) 12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW) STRENGTH: BACK SQUAT 5X5 @ 70% #pistol #powersnatch #barmuscleup #thrusters #ropeclimbs #backsquat #tommyv

THURSDAY 4.27.17

THURSDAY PREP SESSION: SNATCH METCON: CROSSFIT.COM MAINSITE WORKOUT 20150115 800M RUN 25 OVERHEAD SQUATS (75#/55#) 25 SUMO DEADLIFT HIGH PULLS (75#/55#) X5 #snatch #800mrun #overheadsquat #sumodeadlifthighpulls

WEDNESDAY 4.26.17

WEDNESDAY PREP SESSION: TURKISH GET-UP 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = FIND 1RM ON EACH ARM WORK CAPACITY: BUTCHER PUSH EVERY 4:00 X4 *ATHLETE CHOOSES LOAD SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS) *ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK #turkishgetup #butcherpush #handstandpushups #handstandhold

TUESDAY 4.25.17

TUESDAY PREP SESSION: JUMP ROPE (SINGLES / DOUBLES / TRIPLES) 10:00 STRENGTH: SUMO DEADLIFTS EVERY 2:00 3 REPS X7 *ASCEND TO HEAVIEST LOAD SPRINT METCON: 12-9-6 CALORIE ROW BURPEES OVER THE ROWER #jumprope #doubleunders #tripleunders #sumodeadlifts #calorierow #burpee

MONDAY 4.24.17

MONDAY PREP SESSION: TOES-2-BAR 12:00 NOVICE = MOVEMENT INSTRUCTION WITH COACH PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT METCON: 2017 QUALIFIER WORKOUT #3 21-15-9 SHOULDER-2-OVERHEAD (135#/95#) CHEST-2-BAR PULL UPS MIDLINE/CORE: SEAL SERIES PLANKS 4:00 TOTAL :30 LOW PLANK :30 HIGH PLANK :15 OF THE FOLLOWING... LOW PLANK RIGHT ARM UP LOW PLANK RIGHT LEG UP LOW PLANK LEFT ARM UP LOW PLANK LEFT LEG UP HIGH PLANK RIGHT ARM UP HIGH PLANK RIGHT LEG UP HIGH PLANK LEFT ARM UP HIGH PLANK LEFT LEG UP :30 LOW PLANK :30 HIGH PLANK #toes2bar #2017qualifierworkout3 #shoulder2overhead #chest2barpullu

FRIDAY 4.21.17

FRIDAY METCON: 2017 QUALIFIER WORKOUT #1 100 ALTERNATING DUMBBELL SNATCHES (50#/35#) 80 CALORIE ROW 60 BAR FACING BURPEES 40 MUSCLE UPS *20:00 TIME CAP #dumbbellsnatches #calorierow #barfacingburpees #muscleups #2017qualifierworkout1

THURSDAY 4.20.17

THURSDAY PREP SESSION: ROWING 12:00 TECHNIQUE FOCUS :20 ROW / :40 REST X12 OLY: HANG CLEAN 7:00 EMOM 1 HANG CLEAN *ASCEND TO HEAVIEST LOAD METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS #rowing #hangclean #diane #deadlifts #handstandpushups

WEDNESDAY 4.19.17

WEDNESDAY PREP SESSION: GHD 3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME METCON: 1:00 MAX REP KETTLEBELL SWINGS (70#/55#) 1:00 REST X5 TECHNIQUE: ROPE CLIMBS & PEG BOARDS 15:00 NOVICE = ROPE CLIMB TECHNIQUE WITH COACH PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS #GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pegboards

TUESDAY 4.18.17

TUESDAY PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKS WITH COACH PROFICIENT = 10 WALL WALKS INTO HANDSTAND WALK ATTEMPT ADVANCED = ACCUMULATE 300' HANDSTAND WALK WITH A GOAL OF NO LESS THAN 50' SEGMENTS METCON: PROGRAMMED BY CROSSFIT LINCHPIN 10:00 AMRAP 30 DOUBLE UNDERS 10 PUSH UPS 10 PUSH PRESS (95#/65#) OVERHEAD STRENGTH: 5 STRICT PRESS 5 PUSH PRESS 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **ATTEMPT TO INCREASE LOADING FROM 2 WEEK AGO MT: 50 THRUSTERS (65#/45#) #handstandwalk #wallwalk #doubleunders #pushups #pushpress #strictpress #pushjerks #thrusters

MONDAY 4.17.17

MONDAY PREP SESSION: AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY: SNATCH PARTNER EMOM 14:00 1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70% *PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE. BOTH ATHLETES SHOULD COMPLETE 7 CYCLES. STRENGTH/STABILITY TEST: OVERHEAD SQUATS 15 REPS @ BODYWEIGHT #airsquat #snatch #powersnatch #squatsnatch #overheadsquat

FRIDAY 4.14.17

FRIDAY PREP SESSION: PULL UPS (STRICT AND KIPPING) METCON: 60 ALTERNATING DUMBBELL SNATCHES (50#/35#) M = 60 / F = 50 HAND RELEASE PUSH UPS 600M RUN 40 ALTERNATING DUMBBELL SNATCHES M = 40 / F = 32 HAND RELEASE PUSH UPS 400M RUN 20 ALTERNATING DUMBBELL SNATCHES M = 20 / F = 16 HAND RELEASE PUSH UPS 200M RUN *25:00 TIME CAP MIDLINE: PROGRAMMED BY CROSSFIT MAYHEM 10 HOLLOW ROCKS 10 V-UPS 10 TUCK-UPS :10 HOLLOW HOLD 1:00 REST X5 #pullups #dumbbellsnatches #handreleasepushups #hollowrocks #vups #tuckups #hollowhold

END OF THE OPEN PARTY @ HUB CITY TAP HOUSE

The CrossFit Spartanburg "End of the Open" party will be at Hub City Tap House (downtown Spartanburg) on April 29th at 1PM. This will be a pot luck style event so bring a small side or desert. We'll be handing out our yearly awards and recognizing the individual and team efforts of Team CFS. Hub City is a kid friendly venue so feel free to bring the fam. Ya'll come on out and officially close out the 2017 Open Season in style.

THURSDAY 4.13.17

THURSDAY PREP SESSION: FRONT SQUATS AND PUSH PRESS SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS) *ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK OLY: CLEAN & JERK 12:00 EMOM 3 CLEAN + 1 JERK X4 2 CLEAN + 1 JERK X4 1 CLEAN & JERK X4 *ASCEND TO HEAVIEST LOAD #frontsquat #pushpress #handstandpushups #cleanjerk

WEDNESDAY 4.12.17

WEDNESDAY PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION TRANSFER TO RIG PROGRESSION = 3 KIP SWINGS + 3-5 TOES-2-BAR METCON: 3 RING MUSCLE UPS (MOD = 5 CHEST-2-BAR PULL UPS) 7 BURPEE BOX JUMPS (24"/20") X10 *12:00 TIME CAP SKILL/MIDLINE: "ANNIE" 50-40-30-20-10 DOUBLE UNDERS SITUPS *USE AS ACTIVE RECOVERY WITH MODERATE INTENSITY AND FOCUS ON UNBROKEN DOUBLE UNDERS

TUESDAY 4.11.17

TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST LOAD OLY: SNATCH 8:00 EMOM 1 POWER SNATCH + 1 HANG SNATCH *ASCEND TO HEAVIEST LOAD (BELOW 85%) INTERFERENCE: DEATH BY HSPU + RING DIP 1+1, 2+2, 3+3...ETC... #overheadsquat #snatch #handstandpushups #ringdips #powersnatch #hangsnatch

MONDAY 4.10.17

MONDAY PREP SESSION: GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS) EXPLOSIVE JUMPING METCON: (COMPARE TO CFS WORKOUT "KIRBY - 216") "KIRBY" 800M RUN 4 POWER CLEANS (155#/105#) 9 TOES-2-BAR 14 BOX JUMPS (24"/20") X8 800M RUN #gluteactivation #deadlift #kirby #boxjump #toes2bar #800mrun #powercleans #kettlebellswings

FRIDAY 4.7.17

FRIDAY PREP SESSION: PUSH UPS AND HAND RELEASE PUSH UPS METCON: 15 WALL BALLS (20#/14#) 12 BOX JUMPS (24"/20") 9 TOES-2-BAR X6 *12:00 TIME CAP SKILL INTERFERENCE: EVERY 3:00 10 OVERHEAD SQUATS (95#/65#) 50 DOUBLE UNDERS X3 MT: 30 BURPEES FOR TIME

THURSDAY 4.6.17

THURSDAY PREP SESSION: STRICT PULL UPS AND GYMNASTIC KIPPING STRENGTH: FRONT SQUAT EVERY 1:30 5 REPS @ 70% X5 OLY: CLEAN & JERK EVERY 2:00 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 JERK X7 *ASCEND TO HEAVIEST LOAD WORK CAPACITY: BUTCHER PUSH EVERY 4:00 X4 *ATHLETE CHOOSES LOAD

WEDNESDAY 4.5.17

WEDNESDAY PREP SESSION: JUMP ROPE (SINGLE, DOUBLE AND TRIPLE UNDERS) METCON: 15 DEADLIFTS (225#/155#) 200M RUN X4 *10:00 TIME CAP STRENGTH/TECHNIQUE: OVERHEAD 5 SHOULDER PRESSES 5 PUSH PRESSES 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **SETS ARE TO BE COMPLETED UNBROKEN ***ATHLETE CHOOSES LOAD

TUESDAY 4.4.17

TUESDAY PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION METCON: 12:00 AMRAP 7 PULL UPS 7 KETTLEBELL HANG CLUSTERS-RIGHT ARM (55/35) 7 PULL UPS 7 KETTLEBELL HANG CLUSTERS-LEFT ARM TECHNIQUE: ROWING 500M ROW (75%) X2 *REST AS NEEDED BETWEEN ATTEMPTS

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