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THURSDAY 6.1.17

PREP SESSION: DYNAMIC WARM UP EVERY 2:00 200M RUN (75% EFFORT) X5 OLY: CLEAN & JERK EVERY 2:00 2-2-2-2-1-1-1-1 *ASCENDING LOADS STRENGTH: FRONT SQUAT 5X5 @ 75%

WEDNESDAY 5.31.17

PREP SESSION: OVERHEAD PRESS 12:00 STRENGTH: OVERHEAD 20:00 ALTERNATING EVERY 2:00 5 SHOULDER PRESS (@ 45% OF CLEAN & JERK) + 3-10 HANDSTAND PUSH UPS 10 PUSH PRESS (@ 45% OF CLEAN & JERK) + 3-10 HANDSTAND PUSH UPS METCON: 12 TOES-2-BAR 21 BOX JUMPS (24"/20") X3

TUESDAY 5.30.17

PREP SESSION: HIP FLEXOR MOBILITY 12:00 METCON: "GRACE" 30 CLEAN & JERKS (135#/95#) STRENGTH: BACK SQUAT 3 PAUSE SQUATS + MAX REPS @ 60% EVERY 4:00 X4

FRIDAY 5.26.17

PREP SESSION: 1-ARM KETTLEBELL MOVEMENTS 10:00 SWING, SNATCH AND THRUSTER METCON: 60 BOX JUMPS (24"/20") 30 TOES-2-BAR 60 KETTLEBELL SWINGS (55#/35#) 30 BAR-FACING BURPEES 60 THRUSTERS (75#/55#) 30 TOES-2-BAR 60 DOUBLE UNDERS 30 BAR-FACING BURPEES

THURSDAY 5.25.17

PREP SESSION: ROWING M=700M / F=600M ROW (400M CONTROLLED PACE & 300M/200M MAX EFFORT) X2 METCON: MAINSITE WOD 5.17.17 20:00 AMRAP 400M RUN MAX REP OVERHEAD SQUATS @ BODYWEIGHT (MOD = FRONT SQUAT @ 125% BW)

WEDNESDAY 5.24.17

PREP SESSION: RINGS 12:00 NOVICE = KIP RHYTHM PROFICIENT = RING DIP/TRANSITION ADVANCED = 30 MUSCLE UPS (FOR TIME) METCON: CROSSFIT LINCHPIN WOD 5.3.17 30-24-18 DUMBBEL STEP UPS (24"/20") (50#/35#) 15-12-9 SHOULDER PRESS (115#/75#) 5-4-3 ROPE CLIMBS (MOD = KNEES-2-ELBOWS X3) STRENGTH: GLUTE HAM RAISES 5-10 REPS X5

CFS KIDS PROGRAM

CFS KIDS PROGRAM: The CrossFit Spartanburg Kids Program will run from June 12th - July 28th. Deadline for registration is June 5th. Contact Tal (864-345-3589 or CrossFitSpartanburg@gmail.com) to register. Cost is $75 per kid and $25 for every additional kid per household. The cost covers the entire program. The schedule will be as follows: Tuesday - 9am Wednesday - 11am Thursday - 3pm

TUESDAY 5.23.17

PREP SESSION: SHOULDER / BACK THORACIC MOBILITY 12:00 OLY: SNATCH 12:00 EMOM 3 SNATCHES @ 70% X4 2 SNATCHES @ 80% X4 1 SNATCH @ 90% X4 MT: 100 WALL BALLS (20#/14#) *SCALE AS NEEDED TO REACH 50 UNBROKEN

MONDAY 5.22.17

PREP SESSION: AIR SQUAT 12:00 METCON: 2017 REGIONALS INDIVIDUAL WOD #1 (NO VEST) BUY IN: 1200M RUN 4 STRICT HANDSTAND PUSH UP 8 CHEST-2-BAR PULL UPS 12 AIR SQUATS X12 CORE/MIDLINE: 9:00 :30 FLUTTER KICKS :30 REST :30 SCISSOR KICKS :30 REST :30 BICYCLE KICKS :30 REST X3

FRIDAY 5.19.17

PREP SESSION: JUMP ROPE 10:00 SINGLES, DOUBLES AND TRIPLES STRENGTH: PUSH PRESS 3 REPS @ 65% EMOM X8 METCON: 9 BOX JUMPS (30"/24") 3 DEADLIFTS (315#/215#) X5

THURSDAY 5.18.17

PREP SESSION: SNATCH POSITION WORK 12:00 METCON: MAINSITE WOD 5.12.17 20:00 AMRAP 400M RUN 20 GHD SIT UPS 10 OVERHEAD SQUATS (95#/65#)

WEDNESDAY 5.17.17

PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKERS, WALL HANDSTAND HOLDS OR PARTNER HANDSTAND HOLDS. "WALKING THE GAUNTLET" TEAM DRILL. PROFICIENT = 15FT HANDSTAND WALK X10 ADVANCED = 40FT HANDSTAND WALK X5 STRENGTH: BACK SQUAT 3 PAUSE SQUATS + MAX REPS @ 60% EVERY 4:00 X4 SPRINT METCON: 1:00 SHOULDER-2-OVERHEAD (75#/55#) 1:00 DOUBLE UNDERS 1:00 SUMO DEADLIFT HIGH PULL (75#/55#)

TUESDAY 5.16.17

PREP SESSION: REVERSE HYPER / BANDED REVERSE HYPER 12:00 METCON: 30 KETTLEBELL SWINGS (70#/55#) 40 BOX JUMPS (24"/20") 50 PULL UPS 800M RUN 50 PULL UPS 40 BOX JUMPS 30 KETTLEBELL SWINGS

MONDAY 5.15.17

PREP SESSION: BURGENER CLEAN COMPLEX 12:00 HIGH HANG CLEAN + LOW HANG CLEAN + CLEAN + PUSH PRESS HIGH HANG CLEAN + LOW HANG CLEAN + CLEAN + PUSH JERK HIGH HANG CLEAN + LOW HANG CLEAN + CLEAN + SPLIT JERK METCON: "ELIZABETH" 21-15-9 CLEANS (135#/95#) RING DIPS OLY: CLEAN & JERK 1 POWER CLEAN + 2 HANG SQUAT CLEANS + 1 JERK X7 *REST AS NEEDED BETWEEN SETS **WORK UP TO HEAVIEST LOAD POSSIBLE

FRIDAY 5.12.17

PREP SESSION: ANKLE/KNEE/HIP MOBILITY METCON: 7 DUMBBELL THRUSTERS (50#/35#) 7 BURPEE BOX JUMPS (24"/20") 7 TOES-2-BAR X7 STRENGTH: BACK SQUAT 10 REPS @ 55% X3 *REST AS NEEDED BETWEEN SETS

THURSDAY 5.11.17

PREP SESSION: KIP PROGRESSION (PULL UPS AND BAR MUSCLE UPS) 12:00 NOVICE = DRILLS AND INSTRUCTION WITH COACH PROFICIENT = ALTERNATING EMOM (PULL UPS AND BAR MUSCLE UPS) ADVANCED = EVERY 3:00 PERFORM 9 PULL UPS + 6 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS STRENGTH: DEADLIFT 3 REPS EVERY 3:00 X7 *ATHLETE CHOOSES LOAD CORE/MIDLINE: PROGRAMMED BY CROSSFIT MAYHEM 10 HOLLOW ROCKS 10 V-UPS 10 TUCK-UPS :10 HOLLOW HOLD 1:00 REST X5 *SCALE REPS/TIME AS NEEDED

WEDNESDAY 5.10.17

PREP SESSION: SPLIT SQUATS 10:00 NOVICE = INTRO/INSTRUCTION/DRILLS WITH COACH PROFICIENT = 3-5 REPS EACH LEG EMOM ADVNACED = 3-5 LOADED REPS EACH LEG EMOM METCON: 400M RUN 20 ALTERNATING DUMBBEL SNATCHES (50#/35#) 50' DUMBBELL OVERHEAD WALKING LUNGE (25' RIGHT/25' LEFT) 4 ROPE CLIMBS 400M RUN 20 ALTERNATING DUMBBELL SNATCHES 50' DUMBBELL OVERHEAD WALKING LUNGE 3 ROPE CLIMBS 400M RUN 20 ALTERNATING DUMBBEL SNATCHES (50#/35#) 50' DUMBBELL OVERHEAD WALKING LUNGE (25' RIGHT/25' LEFT) 2 ROPE CLIMBS 400M RUN 20 ALTERNATING DUMBBELL SNATCHES 50' DUMBBELL OVERHEAD WALKING LUNGE 1 ROPE CLIMBS

TUESDAY 5.9.17

PREP SESSION: ROWING 15:00 1:00 TECHNIQUE PACE (+/- 75%) :30 MAX EFFORT REST 1:30 X5 METCON: 15:00 AMRAP 12 KETTLEBELL SWINGS (55#/35#) 12 WALL BALLS (20#/14#) 12 GHD SIT UPS

MONDAY 5.8.17

STRENGTH/TECHNIQUE: PRESSES EVERY 4:00 5 SHOULDER PRESS 5 PUSH PRESS 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **ATHLETE CHOOSES LOAD ***SETS MUST BE UNBROKEN SKILL INTERFERENCE: 15:00 ALTERNATING EMOM 7 TOUCH-N-GO POWER CLEANS (@ 50% OF 1RM CLEAN & JERK) 12 CHEST-2-BAR PULL UPS 35 DOUBLE UNDERS X5 *MINUTE 0:00 = POWER CLEANS, MINUTE 1:00 = C2B, MINUTE 2:00 = DU EXTRA WORK: OVERHEAD SQUATS 10:00 NOVICE = INSTRUCTION WITH COACH PROFICIENT = 5 REPS EVERY 2 MINUTES @ BODYWEIGHT ADVANCED = 5 REPS EMOM @ BODYWEIGHT+

FRIDAY 5.5.17

PREP SESSION: BENCH PRESS 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = EMOM OF 3 REPS @ 75% STRENGTH: FRONT SQUAT 12:00 5 REPS @ 70% EVERY 2:00 SPRINT METCON: 9-7-5 CLEAN & JERK (135#/95#) BAR FACING BURPEES

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