© 2019 CrossFit Spartanburg

SEPTEMBER 2016

September 1, 2016

09/29/2016

20160930

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 3):
EVERY 2:00
2 DL (130% C&J)
10 WALLBALLS (30#/20#)
X10
*ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING:
200M RUN
30 WALKING LUNGES (L + R = 1 REPS)
X5
*15:00 TIME CAP
**PROGRAMMED BY ALI


 

Posted on 09/29/2016 at 08:35 PM | Permalink | Comments (0)

09/28/2016

20160929

THURSDAY

OLY:
HANG CLEAN (WEEK 1)
EVERY 1:30
5 HANG CLEANS @ 55%
3 HANG CLEANS @ 65%
1 HANG CLEAN @ 75%
x3
*CYCLE PROGRAMMED BY TAL
**SETS SHOULD BE UNBROKEN
***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 75%

METCON:
21-15-9
POWER CLEAN (115#/85#)
BURPEE BOX JUMPS (24"/20")
*10:00 TIME CAP


 

Posted on 09/28/2016 at 09:06 PM | Permalink | Comments (0)

09/27/2016

20160928

WEDNESDAY

SKILL:
5:00 HANDSTAND PUSH UP WORK
EVERY :30 X10
2 REPS AT CHOSEN LEVEL 
(WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)
 

5:00 JUMP ROPE WORK
EVERY :30 X10 AT CHOSEN LEVEL
(12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON:
10:00 AMRAP
30 DOUBLE UNDERS
20 KETTLEBELL SWINGS (55#/35#)
10 TOES-2-BAR
*PROGRAMMED BY ALI


 

Posted on 09/27/2016 at 07:57 PM | Permalink | Comments (0)

09/26/2016

20160927

TUESDAY

STRENGTH:
BACK SQUAT (WEEK 3)
20:00 RUNNING CLOCK
EVERY 1:30
7 REPS @ 65%
X3
4 REPS @ 75%
X3
2 REPS @ 85%
X3
*USE REMAINING TIME TO WORK UP TO DAY'S 1RM
**RECYCLE FROM JANUARY/FEBRUARY CYCLE
***PROGRAMMED BY JEFF P

METCON:
7:00 AMRAP
7 PULL UPS
7 THRUSTERS (95#/65#)

 

Posted on 09/26/2016 at 08:30 PM | Permalink | Comments (0)

09/25/2016

20160926

MONDAY

OLY:
SNATCH (WEEK 4)
EVERY 1:30
4 SNATCHES @ 70%
2 SNATCHES @ 80%
1 SNATCH @ 90%
x3
*CYCLE PROGRAMMED BY ASA

METCON:
"ISABEL"
30 SNATCHES (135#/95#)
*10:00 TIME CAP


 

Posted on 09/25/2016 at 08:58 AM | Permalink | Comments (0)

09/22/2016

20160923

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH:
EVERY 2:00
2 DL (125% C&J)
10 WALLBALLS (30#/20#)
X10
*ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING:
PARTNER WORKOUT
“PARTNER KELLY”
IN TEAMS OF 2:
400M RUN WITH WALL BALL (20#/14#)
30 BOX JUMPS (24"/20")
30 WALL BALLS (20#/14#)
X5
*40:00 TIME CAP
**EACH ATHLETE HAS A WALL BALL & MUST KEEP BALL OFF THE GROUND; 5 BURPEE PENALTY IF DROPPED
***ONE ATHLETE WORKS AT A TIME WITH THE EXCEPTION OF THE RUN (PARTNERS WILL RUN TOGETHER); PARTNER MUST HOLD BOTH WALL BALLS WHILE OTHER PARTNER IS PERFORMING BOX JUMPS


 

Posted on 09/22/2016 at 09:38 PM | Permalink | Comments (0)

09/21/2016

20160922

THURSDAY

OLY:
CLEAN & JERK (DE-LOAD)
EVERY 1:30
5 CLEAN & JERKS @ 55%
X6

METCON:
55 HANG CLEANS (95#/65#)
55 BURPEES
55 KETTLEBELL SWINGS (55#/35#)
*15:00 TIME CAP


 

Posted on 09/21/2016 at 04:36 PM | Permalink | Comments (0)

09/20/2016

20160921

WEDNESDAY

SKILL:
5:00 HANDSTAND PUSH UP WORK
EVERY :30 X10
2 REPS AT CHOSEN LEVEL 
(WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)
 

5:00 JUMP ROPE WORK
EVERY :30 X10 AT CHOSEN LEVEL
(12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON:
"CINDY"
20:00 AMRAP
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

 

Posted on 09/20/2016 at 08:17 PM | Permalink | Comments (0)

09/19/2016

20160920

TUESDAY

STRENGTH:
BACK SQUAT (WEEK 2 - SAME AS WEEK 1)
20:00 RUNNING CLOCK
EVERY 1:30
8 REPS @ 60%
X3
5 REPS @ 70%
X3
3 REPS @ 80%
X3
*USE REMAINING TIME TO WORK UP TO DAY'S 1RM
**RECYCLE FROM JANUARY/FEBRUARY CYCLE
***PROGRAMMED BY JEFF P

METCON:
21-15-9
CALORIE ROW
DEADLIFTS (225#/155#)
*9:00 TIME CAP

 

Posted on 09/19/2016 at 09:51 PM | Permalink | Comments (0)

09/18/2016

20160919

MONDAY

OLY:
SNATCH (WEEK 3)
EVERY 1:30
4 SNATCHES @ 65%
2 SNATCHES @ 75%
1 SNATCH @ 85%
x3
*CYCLE PROGRAMMED BY ASA

METCON:
15 OVERHEAD SQUATS (95#/65#)
10 TOES-2-BAR
400M RUN
X5
*21:00 TIME CAP

 

09/15/2016

20160916

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH:
EVERY 2:00
2 DL (125% C&J)
10 WALLBALLS (30#/20#)
X10
*ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING:
PARTNER WORKOUT
“MOGADISHU MILE”
IN TEAMS OF 2:
19 KB SNATCH EACH ARM (55#/35#)
19 KB FRONT SQUATS
19 KB PUSH UPS EACH ARM
400M KB RUN
X4
*40:00 TIME CAP
**EACH ATHLETE HAS A KB; KB MUST STAY OFF GROUND; 5 BURPEE PENALTY IF DROPPED
***ONE ATHLETE WORKS AT A TIME; PARTNER MUST KEEP KB IN HANG DURING KB SNATCH/FRONT RACK DURING SQUATS/PLANK POSITION DURING PUSH UPS WHILE RESTING
****KB PUSHUP = ONE HAND ANYWHERE ON KB DURING PUSHUP


 

Posted on 09/15/2016 at 09:29 PM | Permalink | Comments (0)

20160915

OLY:
CLEAN & JERK (TEST)
15:00 TO ESTABLISH 1RM

METCON:
20 MEDBALL CLEANS (20#/14#)
10 PUSH PRESS (115#/85#)
X5
*18:00 TIME CAP
PROGRAMMED BY JEFF P

 

Posted on 09/15/2016 at 05:02 PM | Permalink | Comments (0)

09/14/2016

20160914

SKILL:
5:00 HANDSTAND PUSH UP WORK
EVERY :30 X10
2 REPS AT CHOSEN LEVEL 
(WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)
 

5:00 JUMP ROPE WORK
EVERY :30 X10 AT CHOSEN LEVEL
(12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON:
800M ROW
40 RING DIPS
400M RUN
20 RING DIPS
*14:00 TIME CAP


 

Posted on 09/14/2016 at 04:37 AM | Permalink | Comments (0)

09/12/2016

20160913

STRENGTH:
BACK SQUAT (WEEK 1)
20:00 RUNNING CLOCK
EVERY 1:30
8 REPS @ 60%
X3
5 REPS @ 70%
X3
3 REPS @ 80%
X3
*USE REMAINING TIME TO WORK UP TO DAY'S 1RM
**RECYCLE FROM JANUARY/FEBRUARY CYCLE
***PROGRAMMED BY JEFF P

METCON:
11:00 AMRAP
11 THRUSTERS (75#/55#)
11 PULL UPS
11 BOX JUMP OVERS (24"/20")


 

Posted on 09/12/2016 at 06:56 PM | Permalink | Comments (0)

09/11/2016

20160912

OLY:
SNATCH (WEEK 2)
EVERY 1:00
5 SNATCHES @ 60%
3 SNATCHES @ 70%
1 SNATCH @ 80%
x3
*CYCLE PROGRAMMED BY ASA

METCON:
21-15-9
ALTERNATING DB SQUAT SNATCHES (50#/35#)
PUSH UPS (HR)
*PROGRAMMED BY JEFF P


 

Posted on 09/11/2016 at 04:56 PM | Permalink | Comments (0)

09/08/2016

20160909

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH:
1 MILE FARMER CARRY (WEEK 5 - FINAL WEEK)
*ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND)
**5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED
***PROGRAMMED BY JOEL

CONDITIONING METCON:
BUY IN:  M=1000M/F=800M ROW

21-18-15-12-9-6-3
POWER SNATCH (75#/55#)
GHD SIT UPS

CASH OUT:  21 THRUSTERS (75#/55#)
*18:00 TIME CAP


 

Posted on 09/08/2016 at 10:33 PM | Permalink | Comments (1)

09/07/2016

20160908

OLY:
CLEAN & JERK (WEEK 6 - FINAL WEEK)
EVERY 1:30
1 CLEAN + 1 PAUSE JERK @ 85%
X7
*PAUSE JERK = 3 SECOND PAUSE IN THE DIP
**CYCLE BY STACIE

METCON:
OPEN WORKOUT 15.4
8 MINUTE AMRAP:
3 HANDSTAND PUSH UPS
3 CLEANS (185#/125#)
6 HSPU
3 CLEANS
9 HSPU
3 CLEANS
12 HSPU
6 CLEANS
15 HSPU
6 CLEANS
18 HSPU
6 CLEANS
21 HSPU
9 CLEANS
24 HSPU
9 CLEANS
...ETC...
*SCORE TOTAL REPS COMPLETED


 

Posted on 09/07/2016 at 08:50 PM | Permalink | Comments (0)

09/06/2016

20160907

SKILL:
5:00 HANDSTAND PUSH UP WORK
EVERY :30 X10
2 REPS AT CHOSEN LEVEL 
(WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)
 

5:00 JUMP ROPE WORK
EVERY :30 X10 AT CHOSEN LEVEL
(12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON:
7:00 AMRAP
50 KETTLEBELL SWINGS (55#/35#)
25 BOX JUMPS (24"/20")
25 KETTLEBELL SWINGS
50 BOX JUMPS


 

Posted on 09/06/2016 at 11:13 PM | Permalink | Comments (0)

09/05/2016

20160906

METCON:
400M RUN
30 FRONT SQUATS (95#/65#)
30 BURPEES
X3
*25:00 TIME CAP


 

Posted on 09/05/2016 at 09:34 PM | Permalink | Comments (0)

09/02/2016

WEEKEND SCHEDULE

SATURDAY
INDOC CLASS 8-11AM
OPEN GYM 11-NOON
SLIP-N-SLIDE PARTY 2016 (SEE DETAILS ABOVE)

SUNDAY
CLOSED

MONDAY (LABOR DAY)
CLOSED
*BOTH RIGS ARE CURRENTLY OUT OF SERVICE AND SPACE IS LIMITED.  WE WILL BE WORKING AT THE GYM STARTING AT 7:30AM AND GOING UNTIL WHENEVER.

 

09/01/2016

20160902

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH:
1 MILE FARMER CARRY (WEEK 4)
*ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND)
**5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED
***PROGRAMMED BY JOEL

CONDITIONING METCON:
DOWN AND BACK BUTCHER PUSH (165#/115#)
20 DOUBLE UNDERS
200M RUN
X4
*NO TIME CAP
**PROGRAMMED BY ASA

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