© 2019 CrossFit Spartanburg

NOVEMBER 2016

November 1, 2016

11/30/2016

20161201

THURSDAY

OLY:
CLEAN & JERK (WEEK 3)
"SHANKLE COMPLEX"
1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS
EVERY 2:00
X7
*ATHLETE CHOOSES LOAD(S)
**WORK UP TO HEAVIEST LOAD POSSIBLE
***PULLS AND CLEAN PERFORMED FROM THE HANG POSITION

METCON:
50 BENCH PRESS (95#/65#)
M=1000M / F=850M ROW
50 POWER CLEANS (95#/65#)
*15:00 TIME CAP
**ATHLETES MUST USE 1 BAR

 

Posted on 11/30/2016 at 10:14 PM | Permalink | Comments (0)

11/29/2016

20161130

WEDNESDAY

SKILL:
HANDSTAND PUSH UPS
14:00 EMOM
ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON:
15:00 AMRAP
6 BURPEES
9 PULL UPS
12 SIT UPS


 

Posted on 11/29/2016 at 10:17 PM | Permalink | Comments (0)

11/28/2016

20161129

TUESDAY

STRENGTH:
FRONT SQUATS (WEEK 4)
*PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 65% + 10#

REST 2:00

5 FRONT SQUATS @ 75% + 10#

REST 2:00

5+ FRONT SQUATS @ 85% + 10#

METCON:
21-15-9
BACK SQUATS (225#/155#)
PUSH PRESS (135#/95#)
*12:00 TIME CAP
**RACK ALLOWED IF NEEDED


 

Posted on 11/28/2016 at 09:55 PM | Permalink | Comments (0)

11/27/2016

20161128

MONDAY

OLY:
SNATCH (WEEK 6)
EVERY 1:30
3 SNATCH DEADLIFTS @ 85%
1 HANG SQUAT SNATCHES @ 85%
X5

IMMEDIATELY INTO

EVERY 1:30
2 FULL (SQUAT) SNATCHES @ 85%
X5

METCON:
21 POWER SNATCHES (75#/55#)
63 DOUBLE UNDERS
X3
*15:00 TIME CAP

 

Posted on 11/27/2016 at 09:54 PM | Permalink | Comments (0)

11/26/2016

20161125

FRIDAY

OLY:
CLEAN & JERK (WEEK 2)
"SHANKLE COMPLEX"
1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS
EVERY 2:00
X7
*ATHLETE CHOOSES LOAD(S)

METCON:
15 HANG CLEANS (135#/95#)
15 BURPEES
X3
*10:00 TIME CAP

 

Posted on 11/26/2016 at 04:22 PM | Permalink | Comments (0)

11/22/2016

20161123

WEDNESDAY

SKILL:
HANDSTAND PUSH UPS
14:00 EMOM
ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON:
80 DOUBLE UNDERS
40 WALL BALLS (20#/14#)
20 HANDSTAND PUSH UPS
40 WALL BALLS
80 DOUBLE UNDERS
*14:00 TIME CAP


 

Posted on 11/22/2016 at 09:52 PM | Permalink | Comments (0)

11/21/2016

20161122

TUESDAY

STRENGTH:
FRONT SQUATS (WEEK 3)
*PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 75%

REST 2:00

3 FRONT SQUATS @ 85%

REST 2:00

1+ FRONT SQUATS @ 95%

METCON:
8:00 AMRAP
21 DEADLIFTS (275#/185#)
42 CALORIE ROW
MAX REP TOES-2-BAR


 

Posted on 11/21/2016 at 08:40 PM | Permalink | Comments (0)

11/20/2016

20161121

MONDAY

OLY:
SNATCH (WEEK 5)
EVERY 1:30
3 SNATCH DEADLIFTS @ 80%
1 HANG SQUAT SNATCHES @ 80%
X5

IMMEDIATELY INTO

EVERY 1:30
2 FULL (SQUAT) SNATCHES @ 80%
X5

METCON:
(COMPARE TO CFS WORKOUT "LIGHTS OUT")
10-9-8-7-6-5-4-3-2-1
OVERHEAD SQUATS (95#/65#)
1-2-3-4-5-6-7-8-9-10
CHEST-2-BAR PULL UPS
*14:00 TIME CAP

 

Posted on 11/20/2016 at 03:31 PM | Permalink | Comments (0)

11/17/2016

20161118

FRIDAY

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

STRENGTH (WEEK 4):
EVERY 2:00
6 ANCHORED GLUTE-HAM FALLS
6 STRICT SUPINATED (PALMS UP) PULL UPS
6 STRICT RING DIPS
X10
*MODIFY OR ADD LOAD AS NEEDED

CONDITIONING:
(COMPARE TO CFS WORKOUT "MOTHER BOOGER")
"MCGHEE"
30:00 AMRAP:
5 DEADLIFTS (275#/185#)
13 PUSH UPS
9 BOX JUMPS (24"/20")


 

Posted on 11/17/2016 at 08:22 PM | Permalink | Comments (0)

11/16/2016

20161117

THURSDAY

OLY:
CLEAN & JERK (WEEK 1)
"SHANKLE COMPLEX"
1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS
EVERY 2:00
X7
*ATHLETE CHOOSES LOAD(S)

METCON:
10:00 AMRAP
25FT SINGLE ARM (RIGHT) OVERHEAD WALKING KETTLEBELL LUNGE (35#/25#)
8 GOBLET SQUATS
25FT SINGLE ARM (LEFT) OVERHEAD WALKING KETTLEBELL LUNGE
8 TOES-2-BAR
*PROGRAMMED BY JEFF P

 

11/15/2016

20161116

WEDNESDAY

SKILL:
RE-TEST
25:00 TO COMPLETE THE FOLLOWING:
100 DOUBLE UNDERS
50 PULL UPS
40 HANDSTAND PUSH UPS
30 TOES-2-BAR
*COMPLETE DESIGNATED REPS OF EACH MOVEMENTS AS FAST AS POSSIBLE
**REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP)
***SCORE = TOTAL WORKING TIME

METCON:
30 BOX JUMPS (24"/20")
30 PULL UPS
30 AIR SQUATS
X3
*15:00 TIME CAP


 

Posted on 11/15/2016 at 09:58 PM | Permalink | Comments (0)

11/14/2016

20161115

TUESDAY

STRENGTH:
FRONT SQUATS (WEEK 2)
*PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

3 FRONT SQUATS @ 70%

REST 2:00

3 FRONT SQUATS @ 80%

REST 2:00

3+ FRONT SQUATS @ 90%%

METCON:
"DEATH BY CALORIE ROW AND BURPEES"
MINUTE 1 = 1 CALORIE ROW + 1 OVER THE ROWER BURPEE
MINUTE 2 = 2 CALORIE ROW + 2 OVER THE ROWER BURPEES
MINUTE 3 = 3 CALORIE ROW + 3 OVER THE ROWER BURPEES
...AND SO ON AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED AMOUNT OF WORK IN THE GIVEN MINUTE.
*PROGRAMMED BY JEFF P


 

Posted on 11/14/2016 at 09:40 PM | Permalink | Comments (0)

11/13/2016

20161114

MONDAY

OLY:
SNATCH (WEEK 4)
EVERY 1:30
3 SNATCH DEADLIFTS @ 75%
2 HANG SQUAT SNATCHES @ 75%
X5

IMMEDIATELY INTO

EVERY 1:30
3 FULL (SQUAT) SNATCHES @ 75%
X5

METCON:
16 KETTLEBELL SNATCHES (55#/35#) (8 RIGHT ARM + 8 LEFT ARM)
9 BURPEE PULL UPS
90FT BEAR CRAWL
X5
*15:00 TIME CAP

 

Posted on 11/13/2016 at 08:58 PM | Permalink | Comments (0)

11/10/2016

20161111

FRIDAY

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

STRENGTH (WEEK 3):
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:
2016 CROSSFIT LIFTOFF WOD
15:00 AMRAP
25 PULL UPS
50 CALORIE ROW
100 OVERHEAD SQUATS (45#/35#)
50 BOX JUMPS (24"/20")
25 PULL UPS


 

Posted on 11/10/2016 at 11:13 PM | Permalink | Comments (0)

11/09/2016

20161110

THURSDAY

METCON:
60 CLEAN & JERKS (95#/65#)
*12 AIR SQUATS EVERY MINUTE ON THE MINUTE (START THE WORKOUT WITH AIR SQUATS)
**20:00 TIME CAP


 

Posted on 11/09/2016 at 10:24 PM | Permalink | Comments (0)

11/08/2016

20161109

WEDNESDAY

SKILL:
TEST
25:00 TO COMPLETE THE FOLLOWING:
100 DOUBLE UNDERS
50 PULL UPS
40 HANDSTAND PUSH UPS
30 TOES-2-BAR
*COMPLETE DESIGNATED REPS OF EACH MOVEMENTS AS FAST AS POSSIBLE
**REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP)
***SCORE = TOTAL WORKING TIME

METCON:
25 KETTLEBELL SWINGS (55#/35#)
8 BURPEE BOX JUMPS (24"/20")
X3
*10:00 TIME CAP


 

Posted on 11/08/2016 at 05:40 PM | Permalink | Comments (0)

11/07/2016

20161108

TUESDAY

STRENGTH:
FRONT SQUATS (WEEK 1)
*PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 65%

REST 2:00

5 FRONT SQUATS @ 75%

REST 2:00

5+ FRONT SQUATS @ 85%

METCON:
(COMPARE "KAREN" PORTION TO CFS WORKOUT "HORO")
10:00 AMRAP
"KAREN" 150 WALL BALLS (20#/14#)
MAX CALORIE ROW WITH REMAINING TIME (ASSAULT BIKE OPTION)

 

Posted on 11/07/2016 at 08:26 PM | Permalink | Comments (0)

11/06/2016

20161107

MONDAY

OLY:
SNATCH (WEEK 3)
EVERY 1:30
3 SNATCH DEADLIFTS @ 70%
2 HANG SQUAT SNATCHES @ 70%
X5

IMMEDIATELY INTO

EVERY 1:30
3 FULL (SQUAT) SNATCHES @ 70%
X5

METCON:
CROSSFIT LINCHPIN WORKOUT FROM 10/28/2016
800M RUN
60FT HANDSTAND WALK (MODIFICATION = 90FT DOUBLE OVERHEAD KETTLEBELL CARRY 55#/35#)
40 HR PUSH UPS
20 OVERHEAD SQUATS (95#/65#)
X2
*25:00 TIME CAP


 

Posted on 11/06/2016 at 08:10 PM | Permalink | Comments (0)

11/04/2016

20161104

FRIDAY

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

STRENGTH (WEEK 2):
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:
21-18-15-12-9-6-3
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS

CASH OUT:  100 DOUBLE UNDERS
*14:00 TIME CAP


 

Posted on 11/04/2016 at 09:14 AM | Permalink | Comments (0)

11/02/2016

20161103

THURSDAY

OLY:
15:00 TO FIND 1RM HANG CLEAN

METCON:
50-40-30-20-10
DOUBLE UNDERS

25-20-25-10-5
DUMBELL HANG SQUAT CLEANS (40#/20#)
*15:00 TIME CAP
**PROGRAMMED BY ASA

 

11/01/2016

20161102

WEDNESDAY

SKILL:
ATHLETE'S CHOICE (FINAL WEEK)
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:  M=50 / F=45 CALORIE ROW

15 CHEST-2-BAR PULL UPS
30 SIT UPS
X3
*12:00 TIME CAP

Share on Facebook
Share on Twitter
Please reload

Archive
Please reload