© 2019 CrossFit Spartanburg

OCTOBER 2016

October 1, 2016

10/31/2016

20161101

TUESDAY

METCON:
7 FRONT SQUATS (135#/95#)
400M RUN
25 BURPEES
X4
*40:00 TIME CAP
**PROGRAMMED BY ASA

 

Posted on 10/31/2016 at 09:45 PM | Permalink | Comments (0)

10/30/2016

20161031

MONDAY

OLY:
SNATCH (WEEK 2)
EVERY 1:30
3 SNATCH DEADLIFTS @ 65%
2 HANG SQUAT SNATCHES @ 65%
X5

IMMEDIATELY INTO

EVERY 1:30
3 FULL (SQUAT) SNATCHES @ 65%
X5

METCON:
"HAPPY HALLOWEEN"
10:00 AMRAP
31 HR PUSH UPS
31 KETTLEBELL SWINGS (55#/35#)
31 WALL BALLS (20#/14#)
31 SUMO DEADLIFT HIGH PULLS (75#/55#)
31 BOX JUMPS (24"/20")


 

Posted on 10/30/2016 at 08:03 PM | Permalink | Comments (0)

10/27/2016

20161028

FRIDAY

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

STRENGTH (WEEK 1):
EVERY 2:00
5 ANCHORED GLUTE-HAM FALLS
5 STRICT SUPINATED (PALMS UP) PULL UPS
5 STRICT RING DIPS
X10
*MODIFY OR ADD LOAD AS NEEDED

CONDITIONING:
CROSSFIT OPEN WOD 16.4
13:00 AMRAP
55 DEADLIFTS (225#/155#)
55 WALL BALLS (20#/14#)
55 CALORIE ROW
55 HANDSTAND PUSH UPS


 

Posted on 10/27/2016 at 04:41 PM | Permalink | Comments (0)

10/26/2016

20161027

THURSDAY

OLY:
HANG CLEAN (WEEK 5 - FINAL WEEK)
EVERY 1:30
4 HANG CLEANS @ 75%
2 HANG CLEANS @ 85%
1 HANG CLEAN @ 95%
x3
*CYCLE PROGRAMMED BY TAL
**SETS SHOULD BE UNBROKEN
***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 95%

METCON:
7 CLUSTERS (95#/65#)
200M RUN
X4
*10:00 TIME CAP


 

Posted on 10/26/2016 at 09:01 PM | Permalink | Comments (0)

10/25/2016

20161026

WEDNESDAY

SKILL:
ATHLETE'S CHOICE
15:00 WEAKNESS DEVELOPMENT
*ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON:
86 PULL UPS
42 BURPEES
*PARTITIONING IS ALLOWED
**12:00 TIME CAP

 

Posted on 10/25/2016 at 10:02 PM | Permalink | Comments (0)

10/24/2016

20161025

TUESDAY

STRENGTH:
BACK SQUAT (TEST)
20:00 TO FIND 1RM BACK SQUAT

METCON:
CROSSFIT.COM WOD 10/20/2016
27-21-15
BACK SQUATS (165#/115#)
HANDSTAND PUSH UPS
*12:00 TIME CAP

 

Posted on 10/24/2016 at 08:57 PM | Permalink | Comments (0)

10/23/2016

20161024

MONDAY

OLY:
SNATCH (WEEK 1)
EVERY 1:30
3 SNATCH DEADLIFTS @ 60%
2 HANG SQUAT SNATCHES @ 60%
X5

IMMEDIATELY INTO

EVERY 1:30
3 FULL (SQUAT) SNATCHES @ 60%
X5

METCON:
100 DOUBLE UNDERS
50 SIT UPS
30 HANG POWER SNATCHES (95#/65#)
*8:00 TIME CAP

 

Posted on 10/23/2016 at 03:34 PM | Permalink | Comments (0)

10/20/2016

20161021

FRIDAY

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

STRENGTH (WEEK 6 - FINAL WEEK):
EVERY 2:00
1 DL (135% C&J)
12 WALLBALLS (30#/20#)
X10
*ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING:
PARTNER WOD
1600M RUN
84 KETTLEBELL SWINGS (55#/35#)
48 PULL UPS
1200M RUN
63 KETTLEBELL SWINGS
36 PULL UPS
800M RUN
42 KETTLEBELL SWINGS
24 PULL UPS
400M RUN
21 KETTLEBELL SWINGS
12 PULL UPS
*40:00 TIME CAP
**1 PARTNER WORKING AT A TIME
***WORK LOAD IS SPLIT, INCLUDING THE RUNS.  ATHLETES MAY BREAK UP RUNS INTO 400M ALTERNATING INCREMENTS OR 1 ATHLETE CAN RUN ALL...STRATEGIZE.


 

Posted on 10/20/2016 at 10:22 PM | Permalink | Comments (0)

10/19/2016

20161020

THURSDAY

OLY:
HANG CLEAN (WEEK 4)
EVERY 1:30
4 HANG CLEANS @ 70%
2 HANG CLEANS @ 80%
1 HANG CLEAN @ 90%
x3
*CYCLE PROGRAMMED BY TAL
**SETS SHOULD BE UNBROKEN
***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 90%

METCON:
20:00 EVERY 2 MINUTES ON THE MINUTE OF:
3 CLEAN & JERKS (135#/95#)
8 BAR FACING BURPEES
*PROGRAMMED BY STACIE


 

Posted on 10/19/2016 at 09:09 PM | Permalink | Comments (0)

10/18/2016

20161019

WEDNESDAY

SKILL:
ATHLETE'S CHOICE
15:00 WEAKNESS DEVELOPMENT
*ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON:
BUY IN: 1000M ROW

25 WALL BALLS (20#/14#)
10 RENEGADE ROWS (30#/20#)
X2
*10:00 CAP
**RENEGADE ROW = PUSH UP + ROW (LEFT) + ROW (R)
***PROGRAMMED BY STACIE

 

10/17/2016

20161018

TUESDAY

STRENGTH:
BACK SQUAT (WEEK 6 - FINAL WEEK)
20:00 RUNNING CLOCK
EVERY 2:00
5 REPS @ 70%
X3
3 REPS @ 80%
X3
1 REPS @ 90%
X3
*USE REMAINING TIME TO WORK UP TO DAY'S 1RM
**RECYCLE FROM JANUARY/FEBRUARY CYCLE
***PROGRAMMED BY JEFF P

METCON:
6:00 AMRAP
21 FRONT SQUATS (45#/35#)
9 HANDSTAND PUSH UPS

IMMEDITATELY INTO

6:00 AMRAP
15 SHOULDER-2-OVERHEAD (95#/65#)
7 TOES-2-BAR

IMMEDIATELY INTO

6:00 AMRAP
9 DEADLIFTS (185#/125#)
5 BURPEES
*SCORE TOTAL REPS COMPLETED


 

Posted on 10/17/2016 at 08:48 PM | Permalink | Comments (0)

10/16/2016

20161017

MONDAY

MOBILITY:
SHOULDERS, HIPS AND ANKLES

METCON:
30 DOUBLE UNDERS
10 POWER SNATCHES (75#/55#)
X6
*14:00 TIME CAP

 

Posted on 10/16/2016 at 09:12 PM | Permalink | Comments (0)

10/13/2016

20161014

FRIDAY

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

STRENGTH (WEEK 5):
EVERY 2:00
2 DL (135% C&J)
12 WALLBALLS (30#/20#)
X10
*ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING:
CROSSFIT GAMES SERIES EVENT #2
PARTNER WOD:  RELAY AS INDIVIDUALS (2 PERSON TEAMS)
100 DOUBLE UNDERS
25 TOES-2-BAR
25 DEADLIFTS (225#/155#)
50 BOX JUMP OVERS (24"/20")
X2 EACH
*EACH PARTNER COMPLETES THE CHIPPER TWICE
**30:00 TIME CAP


 

Posted on 10/13/2016 at 10:27 PM | Permalink | Comments (0)

10/12/2016

20161013

THURSDAY

OLY:
HANG CLEAN (WEEK 3)
EVERY 1:30
4 HANG CLEANS @ 65%
2 HANG CLEANS @ 75%
1 HANG CLEAN @ 85%
x3
*CYCLE PROGRAMMED BY TAL
**SETS SHOULD BE UNBROKEN
***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 85%

METCON:
11 CLEAN & JERKS (75#/55#)
7 BURPEES
60YD SHUTTLE RUN
X5
*12:00 TIME CAP
**SHUTTLE RUN = 5YD & BACK, 10YD & BACK, 15YD & BACK


 

Posted on 10/12/2016 at 09:50 PM | Permalink | Comments (0)

10/11/2016

20161012

WEDNESDAY

SKILL:
ATHLETE'S CHOICE
15:00 WEAKNESS DEVELOPMENT
*ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON:
ORIGINALLY PROGRAMMED BY CROSSFIT MAYHEM
10:00 AMRAP
5-10-15-20-25...ETC...
WALL BALLS (20#/14#)
CHEST-2-BAR PULL UPS


 

Posted on 10/11/2016 at 08:14 PM | Permalink | Comments (0)

10/10/2016

20161011

TUESDAY

STRENGTH:
BACK SQUAT (WEEK 5)
20:00 RUNNING CLOCK
EVERY 2:00
5 REPS @ 70%
X3
3 REPS @ 80%
X3
1 REPS @ 90%
X3
*USE REMAINING TIME TO WORK UP TO DAY'S 1RM
**RECYCLE FROM JANUARY/FEBRUARY CYCLE
***PROGRAMMED BY JEFF P

METCON:
1000M ROW
1 MILE RUN
*NO TIME CAP

 

Posted on 10/10/2016 at 08:36 PM | Permalink | Comments (0)

10/09/2016

20161010

MONDAY

OLY:
SNATCH (TEST)
15:00 TO FIND 1RM SNATCH

METCON:
(COMPARE TO CFS WOD "REX RYAN")
12 SQUAT SNATCHES (95#/65#)
15 BOX JUMPS (24"/20")
18 SIT UPS
X4
*15:00 TIME CAP

 

Posted on 10/09/2016 at 09:28 PM | Permalink | Comments (0)

10/07/2016

WEEKEND SCHEDULE

We'll be hosting the CFS October Indoc Class on Saturday from 8-11AM.  The main gym will be closed to non-Indoc athletes, but please feel free to use the outdoor area (pictured below) during this time if the weather holds up.  Open gym will run from 11AM-NOON.

Thanks,
Tal

 

Posted on 10/07/2016 at 01:19 PM | Permalink | Comments (0)

10/06/2016

20161007

FRIDAY

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

STRENGTH (WEEK 4):
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:
PARTNER WOD
600M RUN
MAX REP THRUSTER (75/55 / COMP = 95/65)
X2
-
400M RUN
MAX REP THRUSTERS (95/65 / COMP = 115/85)
X2
-
200M RUN
MAX REP THRUSTER (115/85 / COMP = 135/95)
X2
*16:00 TIME CAP
**X2 = RUN + THRUSTERS EACH PARTNER
***BOTH PARTNERS WORK AT SAME TIME:
        PARTNER (A) 600M RUN WHILE...
        PARTNER (B) MAX REP THRUSTER (75/55)
        PARTNER (B) 600M RUN WHILE...
        PARTNER (A) MAX REP THRUSTER (75/55)
        PARTNER (A) 400M RUN WHILE...
        PARTNER (B) MAX REP THRUSTER (95/65)
        PARTNER (B) 400M RUN WHILE...
        PARTNER (A) MAX REP THRUSTER (95/65)
        PARTNER (A) 200M RUN WHILE...
        PARTNER (B) MAX REP THRUSTER (115/85)
        PARTNER (B) 200M RUN WHILE...
        PARTNER (A) MAX REP THRUSTER (115/85)
****PARTNER (A) MUST CHANGE THRUSTER LOADS
*****SCORE = TOTAL THRUSTER REPS COMPLETED

 
 

Posted on 10/06/2016 at 07:33 PM | Permalink | Comments (0)

10/05/2016

20161006

THURSDAY

OLY:
HANG CLEAN (WEEK 2)
EVERY 1:30
5 HANG CLEANS @ 60%
3 HANG CLEANS @ 70%
1 HANG CLEAN @ 80%
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:
9-7-5
SQUAT CLEANS (185#/125#)
18-14-10
RING DIPS
*7:00 TIME CAP

 

10/04/2016

20161005

WEDNESDAY

METCON:
(COMPARE TO CFS WOD "USED CAR SALESMAN")
"FILTHY 50"
50 BOX JUMPS (24"/20")
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS (35/25)
50 WALKING LUNGES
50 KNEES-2-ELBOWS
50 PUSH PRESS (45/35)
50 HIP EXTENSIONS
50 WALL BALLS (20/14)
50 BURPEES
50 DOUBLE UNDERS


 

Posted on 10/04/2016 at 09:49 PM | Permalink | Comments (0)

10/03/2016

20161004

TUESDAY

STRENGTH:
BACK SQUAT (WEEK 4 - SAME AS 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:
500M ROW
X3
*REST AS NEEDED BETWEEN
**SCORE = SUM OF TOTAL TIMES


 

Posted on 10/03/2016 at 06:26 PM | Permalink | Comments (0)

10/02/2016

20161003

MONDAY

OLY:
SNATCH (WEEK 5)
EVERY 1:30
3 SNATCHES @ 75%
2 SNATCHES @ 85%
1 SNATCH @ 95%
x3
*CYCLE PROGRAMMED BY ASA

METCON:
18 SIT UPS
15 OVERHEAD SQUATS (105#/75#)
18 SIT UPS
9 SNATCHES (105#/75#)
X3
*14:00 TIME CAP

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