© 2019 CrossFit Spartanburg

MARCH 2017

March 2, 2017

03/31/2017

FRIDAY

 

MOBILITY:
BACK AND SHOULDERS
15:00 FOAM ROLL/BANDS

 

METCON:
(COMPARE TO CFS WORKOUT "COCOBOLO")

12:00 AMRAP
20 CALORIE ROW
40 WALL BALLS (20#/14#)
60 PUSH PRESS (95#/65#)
80 DOUBLE UNDERS

 

Posted on 03/30/2017 at 10:12 PM | Permalink | Comments (0)

 

03/30/2017

THURSDAY

 

OLY (WEEK 5):
CLEAN & JERK

6:00 ALTERNATING EMOM
EVEN MINUTES = 2 CLEANS
ODD MINUTES = 2 JERKS

10:00 ALTERNATING EMOM
EVEN MINUTES = 1 CLEAN
ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

 

METCON:
10 AIR SQUATS
10 KETTLEBELL SWINGS (55#/35#)
10 ABMAT SIT UPS
X7
 

Posted on 03/29/2017 at 07:21 PM | Permalink | Comments (0)

 

03/29/2017

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 MOVEMENT AS FAST AS POSSIBLE
**REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP)
***MOVEMENTS CAN BE COMPLETED IN ANY ORDER THE ATHLETE CHOOSES
****SCORE = TOTAL WORKING TIME

 

METCON:
(COMPARE TO CFS WORKOUT "20160912")

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

 

 

03/28/2017

TENOSHA TRASH PICK UP

Our quarterly Tenosha Trash Pick Up will be this Saturday (April 1st) from 10AM-11AM.  Traffic vests, gloves, trash bags BEER and DONUTS will be on hand.  Open gym will follow at 11AM.  Come on out and give Tenosha a good spring cleaning.

 

Posted on 03/28/2017 at 02:35 PM | Permalink | Comments (0)

 

03/28/2017

TUESDAY

 

STRENGTH (WEEK 6 - FINAL WEEK):
BACK SQUAT
EVERY 2:00

5 BACK SQUATS
X4

4 BACK SQUATS
X4

*USE HIGHEST 5RM AND 4RM LOADS FROM PREVIOUS WEEKS

 

METCON:
10:00 AMRAP
12 BOX JUMPS (24"/20")
50FT DB SUITCASE LUNGE (50#/35#)
 

Posted on 03/27/2017 at 09:20 PM | Permalink | Comments (0)

 

03/27/2017

MONDAY

 

METCON:
ORIGINALLY PROGRAMMED BY VETTE CITY CROSSFIT

"SMITTY"
PARTNER WOD

400M RUN (TOGETHER)
40 POWER CLEANS (95#/65#)
40 FRONT SQAUTS
40 PUSH JERKS
40 BACK SQUATS
40 OVER-THE-BAR BURPEES
X3

FINISH THE WORKOUT WITH A 400M RUN (TOGETHER)

*40:00 TIME CAP
**2 PERSON TEAMS WITH 1 ATHLETE WORKING AT A TIME (WITH THE EXCEPTION OF THE 400M RUN)
***CLICK ON THE PICTURE BELOW FOR MORE INFO ABOUT "SMITTY"

 

Posted on 03/26/2017 at 02:38 PM | Permalink | Comments (0)

 

03/24/2017

FRIDAY

 

METCON:
OPEN WORKOUT 17.5

9 THRUSTERS (95#/65#)
35 DOUBLE UNDERS
X10

*40:00 TIME CAP

 

Posted on 03/23/2017 at 08:29 PM | Permalink | Comments (0)

 

03/23/2017

THURSDAY

 

ATHLETE'S CHOICE:
15:00 MOBILITY WORK OR 15:00 SKILL WORK

 

METCON:
"HELEN"
(COMPARE TO CFS WORKOUT "HOSE VAC")

400M RUN
21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS
X3

*15:00 TIME CAP
 

Posted on 03/22/2017 at 08:46 PM | Permalink | Comments (0)

 

03/22/2017

WEDNESDAY

 

OLY (WEEK 4):
CLEAN & JERK

6:00 ALTERNATING EMOM
EVEN MINUTES = 3 CLEANS
ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 2 CLEANS
ODD MINUTES = 2 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 1 CLEAN
ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

 

METCON:
*ORIGINALLY PROGRAMMED BY CROSSFIT LINCHPIN

50 DOUBLE UNDERS
40 WALL BALLS (20#/14#)
3 CLEAN & JERKS (@ 70% OF 1RM)
X2

*10:00 TIME CAP
 

Posted on 03/21/2017 at 10:04 PM | Permalink | Comments (0)

 

03/21/2017

TUESDAY

 

STRENGTH (WEEK 5):
BACK SQUAT
EVERY 2:00

5 BACK SQUATS
X4

4 BACK SQUATS
X4

*USE HIGHEST 5RM AND 4RM LOADS FROM PREVIOUS WEEKS

 

METCON:
2014 REGIONAL WORKOUT #4

21-15-9-6-3
STRICT HANDSTAND PUSH UPS
FRONT SQUATS (195#/125#)
BAR FACING BURPEES

*20:00 TIME CAP
 

Posted on 03/20/2017 at 10:21 PM | Permalink | Comments (0)

 

03/20/2017

MONDAY

 

OLY (TEST):
SNATCH

15:00 TO ESTABLISH 1RM HANG SNATCH

 

METCON:
3:00 AMRAP
9 BOX JUMPS (20"/20")
7 OVERHEAD SQUATS (75#/55#)

2:00 AMRAP
7 BOX JUMPS (24"/20")
5 POWER SNATCHES

1:00 AMRAP
5 BOX JUMPS (30"/24")
3 SQUAT SNATCHES

3:00 REST

X2

 

Posted on 03/19/2017 at 06:52 AM | Permalink | Comments (0)

 

03/17/2017

FRIDAY

 

METCON:
OPEN WORKOUT 17.4

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

 

Posted on 03/17/2017 at 02:49 PM | Permalink | Comments (0)

 

03/16/2017

THURSDAY

 

ATHLETE'S CHOICE:
15:00 MOBILITY WORK OR 15:00 SKILL WORK

 

METCON:
21-15-9
POWER SNATCHES (75#/55#)
PULL UPS

*7:00 TIME CAP

 

03/15/2017

WEDNESDAY

 

OLY:
CLEAN & JERK
6:00 ALTERNATING EMOM
EVEN MINUTES = 4 CLEANS
ODD MINUTES = 4 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 2 CLEANS
ODD MINUTES = 2 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 1 CLEAN
ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

 

METCON:
12 POWER CLEANS (95#/65#)
12 BOX JUMPS (24"/20")
12 WALL BALLS (20#/14#)
X7

*14:00 TIME CAP

 

Posted on 03/14/2017 at 09:41 PM | Permalink | Comments (0)

 

03/14/2017

TUESDAY

 

STRENGTH (WEEK 4):
BACK SQUAT
EVERY 2:00
4 BACK SQUATS
X8

*USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 4RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS

 

METCON:
20:00 AMRAP

M=1000M / F=850M ROW
50 PUSH UPS (HAND RELEASE)
50 FRONT SQUATS (75#/55#)
50 SITUPS
50 PUSH PRESS (75#/55#)
50 HIP EXTENSIONS
50 DEADLIFTS (75#/55#)
50 BURPEES
 

Posted on 03/13/2017 at 09:44 PM | Permalink | Comments (0)

 

03/13/2017

MONDAY

 

METCON:
(COMPARE TO CFS WORKOUT "ICON")

60 YARD SHUTTLE RUN
10 TOES-2-BAR
10 HANDSTAND PUSH UPS
60 YARD SHUTTLE RUN
9 TOES-2-BAR
9 HANDSTAND PUSH UPS
...60 YARD SHUTTLE RUN, 1 TOES-2-BAR, 1 HANDSTAND PUSH UP

*60 YARD SHUTTLE RUN = 10 YARDS OUT & BACK X3
**12:00 TIME CAP
 

Posted on 03/12/2017 at 07:38 PM | Permalink | Comments (0)

 

03/10/2017

FRIDAY

 

METCON:
OPEN WORKOUT 17.3

WITHIN 8:00 COMPLETE:
6 CHEST-2-BAR PULL UPS
6 SQUAT SNATCHES (95#/65#)
X3

7 CHEST-2-BAR PULL UPS
5 SQUAT SNATCHES (135#/95#)
X3

WITHIN 12:00 COMPLETE:
8 CHEST-2-BAR PULL UPS
4 SQUAT SNATCHES (185#/135#)
X3

WITHIN 16:00 COMPLETE:
9 CHEST-2-BAR PULL UPS
3 SQUAT SNATCHES (225#/155#)
X3

WITHIN 20:00 COMPLETE:
10 CHEST-2-BAR PULL UPS
2 SQUAT SNATCHES (245#/175#)
X3

WITHIN 24:00 COMPLETE:
11 CHEST-2-BAR PULL UPS
1 SQUAT SNATCH (265#/185#)

 

Posted on 03/09/2017 at 10:51 PM | Permalink | Comments (0)

 

03/09/2017

THURSDAY

 

ATHLETE'S CHOICE:
15:00 MOBILITY WORK OR 15:00 SKILL WORK

 

METCON:
400M RUN
30 KETTLEBELL SWINGS (55#/35#)
X3

*12:00 TIME CAP
 

Posted on 03/08/2017 at 07:49 PM | Permalink | Comments (0)

 

03/08/2017

WEDNESDAY

 

OLY:
CLEAN & JERK
6:00 ALTERNATING EMOM
EVEN MINUTES = 5 CLEANS
ODD MINUTES = 5 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 3 CLEANS
ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 1 CLEAN
ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

 

METCON:
15 CHEST-2-BAR PULL UPS
25 MEDBALL SQUAT CLEANS (20#/14#)
15 TOES-2-BARS
50 WALL BALLS (20#/14#)
15 TOES-2-BARS
25 MEDBALL SQUAT CLEANS
15 CHEST-2-BAR PULL UPS

*15:00 TIME CAP
 

Posted on 03/07/2017 at 09:56 PM | Permalink | Comments (0)

 

03/07/2017

TUESDAY

 

STRENGTH (WEEK 3):
BACK SQUAT
EVERY 2:00
4 BACK SQUATS
X8

*USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 4RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS

 

METCON:
21-15-9
DEADLIFTS (225#/155#)
BURPEES
*30 DOUBLE UNDERS AFTER EACH ROUND

**12:00 TIME CAP
 

Posted on 03/06/2017 at 07:55 PM | Permalink | Comments (0)

 

03/06/2017

MONDAY

 

OLY (WEEK 5):
SNATCH BALANCE
EVERY 1:30
2 SNATCH BALANCES @ 100%+ OF 1RM SNATCH
X5
*INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO
**THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS
***COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED

SNATCH LADDER
1 HANG SNATCH
EVERY 1:30
X7
*START WITH 20-30# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT
**RECORD HEAVIEST SUCCESSFUL ATTEMPT

 

METCON:
8:00 AMRAP
12 OVERHEAD SQUATS (75#/55#)
12 ABMAT SIT UPS
 

Posted on 03/05/2017 at 06:32 PM | Permalink | Comments (0)

 

03/03/2017

FRIDAY

 

METCON:
OPEN WORKOUT 17.2

12:00 AMRAP

50 FT WEIGHTED WALKING LUNGE (50#/35#)
16 TOES-2-BAR
8 DUMBBELL POWER CLEANS (50#/35#)
X2

50 FT WEIGHTED WALKING LUNGE
16 BAR MUSCLE UPS
8 DUMBBELL POWER CLEANS
X2 

 

Posted on 03/02/2017 at 08:38 PM | Permalink | Comments (0)

 

03/02/2017

THURSDAY

ATHLETE'S CHOICE:
15:00 MOBILITY WORK OR 15:00 SKILL WORK

METCON:
M=15 / F=12 CALORIE ROW
15 WALL BALLS (20#/14#)
X4

*10:00 TIME CAP

 

03/01/2017

WEDNESDAY

 

OLY:
CLEAN & JERK
6:00 ALTERNATING EMOM
EVEN MINUTES = 4 CLEANS
ODD MINUTES = 4 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 3 CLEANS
ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM
EVEN MINUTES = 2 CLEANS
ODD MINUTES = 2 JERKS

*ATHLETE CHOOSES LOADS

 

METCON:
(COMPARE TO CFS WORKOUT "OREO SKILLET")
21 KNEES-2-ELBOWS
42 DOUBLE UNDERS
7 THRUSTERS (155#/105#)

*7:00 TIME CAP

 

 

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