© 2019 CrossFit Spartanburg

JANUARY 2017

January 1, 2017

01/31/2017

20170201

WEDNESDAY

SKILL:
TOES-2-BAR (WEEK 3)
5:00 STRICT TOES-2-BAR EMOM
5:00 DYNAMIC TOES-2-BAR EMOM
*ATHLETES/COACHES SELECT REPS/SCALING OPTIONS

METCON:
5:00 AMRAP
M=35 / F=30 CALORIE ROW
15 BURPEES
MAX REP HANDSTAND PUSH UPS


 

Posted on 01/31/2017 at 08:22 PM | Permalink | Comments (0)

01/30/2017

20170131

TUESDAY

STRENGTH:
15:00 CLOCK TO COMPLETE (NOT FOR TIME)
5 X MAX GLUTE HAM RAISES
3 X 8 REVERSE HYPER MACHINE

METCON:
25 BOX JUMPS (24"/20")
50 THRUSTERS (75#/55#)
25 BOX JUMPS
*8:00 TIME CAP


 

Posted on 01/30/2017 at 09:12 PM | Permalink | Comments (0)

01/28/2017

20170130

MONDAY

OLY:
SNATCH BALANCE
10:00 SNATCH BALANCE INTRO

METCON:
3 SQUAT SNATCHES (95#/65#)
6 OVERHEAD SQUATS
12 PULL UPS
REST 1:00
X5
*14:00 TIME CAP


 

Posted on 01/28/2017 at 07:39 PM | Permalink | Comments (0)

01/26/2017

20170127

FRIDAY

METCON:
15:00 RUNNING CLOCK

1000M ROW
50 SHOULDER-2-OVERHEAD (135#/95#)
30 BURPEE BOX JUMP OVERS (24"/20")

6 OVERHEAD SQUATS (135#/95#)
36 DOUBLE UNDERS
X4

AMRAP WITH REMAINING TIME
30FT FRONT RACK LUNGE (135#/95#)
15 DEADLIFTS
30FT FRONT RACK LUNGE
15 HANG CLEANS


 

Posted on 01/26/2017 at 09:09 PM | Permalink | Comments (0)

01/25/2017

20170126

THURSDAY

BARBELL CYCLING (WEEK 3):
EVERY 1:30
5 CLEAN & JERKS @ 50% OF 1RM
X8
*REPS SHOULD BE COMPLETED UNBROKEN

METCON:
"KAREN" PLUS
150 WALL BALLS (20#/14#)
*10 PULL UPS EVERY MINUTE ON THE MINUTE
**16:00 TIME CAP


 

Posted on 01/25/2017 at 07:50 PM | Permalink | Comments (0)

01/24/2017

20170125

WEDNESDAY

SKILL:
15:00 TOES-2-BAR WORK

METCON:
30-27-24-21
KETTLEBELL SWINGS (55#/35#)
PUSH UPS (HAND RELEASE)
SIT UPS
*20:00 TIME CAP


 

Posted on 01/24/2017 at 09:11 PM | Permalink | Comments (0)

01/23/2017

20170124

TUESDAY

STRENGTH:
15:00 CLOCK TO COMPLETE (NOT FOR TIME)
5 X MAX GLUTE HAM RAISES
3 X 8 REVERSE HYPER MACHINE

METCON:
400M RUN
55 DEADLIFTS (185#/135#)
600M RUN
55 BACK SQUATS (185#/135#)
400M RUN
*15:00 TIME CAP
**USE RACKS IF NEEDED


 

Posted on 01/23/2017 at 09:14 PM | Permalink | Comments (0)

01/22/2017

20170123

MONDAY

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

METCON:
OPEN WORKOUT 13.1
17:00 AMRAP
40 BURPEES
30 SNATCHES (75#/45#)
30 BURPEES
30 SNATCHES (135#/75#)
20 BURPEES
30 SNATCHES (165#/100#)
10 BURPEES
AMRAP SNATCHES (210#/120#)


 

Posted on 01/22/2017 at 04:49 PM | Permalink | Comments (0)

01/19/2017

20170120

FRIDAY

METCON:
21:00 RUNNING CLOCK

5:00 AMRAP
4 BAR MUSCLE UPS
4 DEADLIFTS (275#/185#)

REST 3:00

5:00 AMRAP
8 CHEST-2-BAR PULL UPS
8 DEADLIFTS (225#/155#)

REST 3:00

5:00 AMRAP
12 PULL UPS
12 DEADLIFTS (185#/135#)
*SCORE = AMRAP WITH THE LOWEST ROUNDS + REPS
**PROGRAMMED BY JEFF P


 

Posted on 01/19/2017 at 07:24 PM | Permalink | Comments (0)

01/18/2017

20170119

THURSDAY

BARBELL CYCLING (WEEK 2):
EVERY 1:30
5 SQUAT CLEAN & JERKS @ 45% OF 1RM
X8
*REPS SHOULD BE COMPLETED UNBROKEN

METCON:
M = 40 / F = 35 CALORIE ROW
8 THRUSTERS (135#/95#)
40 PULL UPS
8 CLEANS (205#/145#)
40 SIT UPS
8 DEADLIFTS (305#/205#)
40 WALL BALLS (20#/14#)
*15:00 TIME CAP

 

01/17/2017

20170118

WEDNESDAY

SKILL:
15:00 TOES-2-BAR WORK
*PROGRAMMED BY JEFF P

METCON:
BUY IN:  100 DOUBLE UNDERS

7 BURPEES
5 RING DIPS
7 KETTLEBELL SWINGS (55#/35#)
X10

CASH OUT:  100 DOUBLE UNDERS
*20:00 TIME CAP


 

Posted on 01/17/2017 at 09:27 PM | Permalink | Comments (0)

20170117

TUESDAY

STRENGTH:
15:00 CLOCK TO COMPLETE (NOT FOR TIME)
5 X 5 GLUTE HAM RAISES
3 X 8 REVERSE HYPER MACHINE

METCON:
21 BOX JUMPS (24"/20")
15 FRONT SQUATS (95#/65#)
9 HANDSTAND PUSH UPS
X5
*16:00 TIME CAP


 

Posted on 01/17/2017 at 06:18 AM | Permalink | Comments (0)

01/15/2017

20170116

MONDAY

OLY:
SNATCH (WEEK 5 - FINAL WEEK)
EVERY 1:30
2 SNATCH DEADLIFTS + 2 HANG SNATCH PULLS @ 120%
X8

METCON:
OPEN WORKOUT 16.3
7:00 AMRAP
10 POWER SNATCHES (75#/55#)
3 BAR MUSCLE UPS

OPEN WORKOUT 16.3 (SCALED)
7:00 AMRAP
10 POWER SNATCHES (45#/35#)
5 JUMPING CHEST-2-BAR PULL UPS

The CFS January Indoc Class.

 

Posted on 01/15/2017 at 09:24 PM | Permalink | Comments (0)

01/12/2017

20170113

FRIDAY

METCON:
18:00 RUNNING CLOCK

27-21-15
THRUSTER (75#/55#)
BOX JUMPS (24"/20")
PULL UPS

USE REMAINING TIME TO ESTABLISH 3RM OVERHEAD SQUAT

*SCORE = METCON TIME - OHS LOAD (1LBS = 1 SECOND)
**RACKS ALLOWED ON OVERHEAD SQUATS

 

Posted on 01/12/2017 at 06:50 PM | Permalink | Comments (0)

01/11/2017

20170112

THURSDAY

BARBELL CYCLING (WEEK 1):
EVERY 1:30
7 CLEAN & JERKS @ 45% OF 1RM
X8
*REPS SHOULD BE COMPLETED UNBROKEN

REST 5:00 AND PROCEED DIRECTLY INTO...

METCON:
2000M ROW

 

Posted on 01/11/2017 at 09:29 PM | Permalink | Comments (0)

01/10/2017

20170111

WEDNESDAY

METCON:
OPEN WORKOUT 15.3
14:00 AMRAP
7 MUSCLE UPS
50 WALL BALLS (20#/14#)
100 DOUBLE UNDERS

METCON (SCALED):
14:00 AMRAP
50 WALL BALLS (20#/10#) TO A 9FT TARGET
200 SINGLE UNDERS


 

Posted on 01/10/2017 at 06:24 PM | Permalink | Comments (0)

01/09/2017

20170110

TUESDAY

STRENGTH:
15:00 CLOCK TO COMPLETE (NOT FOR TIME)
5 X 5 GLUTE HAM RAISES
3 X 8 REVERSE HYPER MACHINE

METCON:
60YD SHUTTLE RUN
9 HANDSTAND PUSH UPS
30YD KETTLEBELL FRONT RACK CARRY-RIGHT (55#/35#)
30YD KETTLEBELL FRONT RACK CARRY-LEFT
6 HANDSTAND PUSH UPS
X4
*12:00 TIME CAP
**SHUTTLE RUN = 5YD & BACK + 10YD & BACK + 15YD & BACK
***KB CARRY = 15YD & BACK


 

Posted on 01/09/2017 at 08:42 PM | Permalink | Comments (0)

01/08/2017

20170109

MONDAY

OLY:
SNATCH (WEEK 4)
EVERY 1:30
2 SNATCH DEADLIFTS + 2 HANG SNATCH PULLS @ 115%
X8

METCON:
2:00 MAX REP ALTERNATING DB SNATCH-RIGHT (50#/30#) (L+R=2)
2:00 MAX REP ALTERNATING WALKING LUNGE (L+R=2)
1:00 REST
X3


 

Posted on 01/08/2017 at 03:45 PM | Permalink | Comments (0)

01/05/2017

20170106

FRIDAY

METCON:
11:00 RUNNING CLOCK

M=750M / F=650M ROW
50 WALL BALLS (20#/14#)
25 HANDSTAND PUSH UPS
15 OVERHEAD SQUATS (135#/95#)
100 DOUBLE UNDERS
15 OVERHEAD SQUATS
*IF COMPLETED, START ANOTHER ROUND


 

Posted on 01/05/2017 at 10:05 PM | Permalink | Comments (0)

01/04/2017

20170105

THURSDAY

METCON:
OPEN WORKOUT 13.4
7:00 AMRAP
3, 6, 9, 12...ETC...
CLEAN AND JERKS (135#/95#)
TOES-2-BAR

 

01/03/2017

20170104

WEDNESDAY

SKILL:
RE-TEST (COMPARE TO CFS WORKOUT "20161116")
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:
400M RUN
21 SIT UPS
12 RING DIPS
X3
*15:00 TIME CAP


 

Posted on 01/03/2017 at 09:42 PM | Permalink | Comments (0)

01/02/2017

20170103

TUESDAY

STRENGTH:
15:00 CLOCK TO COMPLETE (NOT FOR TIME)
5 X 5 GLUTE HAM RAISES
3 X 8 REVERSE HYPER MACHINE

METCON:
100FT BEAR CRAWL
50 PULL UPS
100FT BEAR CRAWL
50 THRUSTERS (45#/35#)
100FT BEAR CRAWL
50 PUSH UPS
100FT BEAR CRAWL
*12:00 TIME CAP


 

Posted on 01/02/2017 at 10:36 PM | Permalink | Comments (0)

01/01/2017

20170102

MONDAY

OLY:
SNATCH (WEEK 3)
EVERY 1:30
3 SNATCH DEADLIFTS + 2 HANG SNATCH PULLS @ 110%
X8

METCON:
12 POWER SNATCHES (75#/55#)
7 BAR FACING BURPEES
X5
*10:00 TIME CAP

Dusty is heading back up to Virginia after almost a year down here in Spartanburg.  He actually owns CrossFit Stone Mountain and was down here training with us for almost a year while he was doing the travel nursing thing.  Awesome athlete, great coach, solid beard and one hell of a good dude.  Fair winds and following seas Dusty!

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