© 2019 CrossFit Spartanburg

November 14, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"CLIMBING ANNIE"

10-20-30-40-50

DOUBLE UNDERS

ABMAT SIT UPS

AFTER EACH SET:

ROPE CLIMBS (1-2-3-4-5)

November 13, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BACK SQUAT

BUILD TO A HEAVY COMPLEX:

1 PAUSING BACK SQUAT (3 SECONDS)

1 BACK SQUAT

METCON:
"STEP AEROBICS"

30 WALL BALLS (20#/14#)
20/14 CALORIE ROW

10 SINGLE-DUMBBELL BOX STEP UPS (EACH SIDE)

X3

November 12, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"PIGGY BACK"

TEAM WORKOUT (2 ATHLETES)

12 ALTERNATING DUMBBELL SNATCHES (50#/35#)
12 LATERAL BURPEES OVER DUMBBELL

12/10 CALORIE BIKE

X12

*SWITCH AFTER FULLY COMPLETED ROUND (6 ROUNDS EACH)

November 12, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"JACK"

20:00 AMRAP:

10 PUSH PRESS (115#/85#)
10 KETTLEBELL SWINGS (53#/35#)
10 BOX JUMPS (24"/20")

November 12, 2019

CROSSFIT GAMES OPEN WORKOUT 20.5

40 RING MUSCLE UPS

80 CALORIE ROW

120 WALL BALLS (20#/14)

*PARTITION AS NEEDED

November 7, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"RIDE OR DIE"

TEAM WORKOUT (3 ATHLETES)

30:00 AMRAP:

PART 1:  

250/200 CALORIE BIKE

PART 2:

40 KETTLEBELL SWINGS (55#/35#)
6 X 100M RUN

40 BURPEE BOX JUMPS (24"/20")

6 X 100M RUN

40 DUMBBELL HANG CLEAN & JERK (50#/35#)

6 X 100M RUN

November 6, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"MY FITNESS PALS"

MINUTE 1:  50 DOUBLE UNDERS

MINUTE 2:  25 SIT UPS

MINUTE 3:  MAX CALORIE BIKE

MINUTE 4:  REST

X5

November 6, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER SNATCH

ON THE MINUTE X 12:

3 POWER SNATCHES

METCON:
"HIGH NOON"

12:00 AMRAP:

12 POWER SNATCHES (95#/65#)
12 PUSH UPS (HR)

12 CHEST-2-BAR PULL UPS

November 4, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"OPEN CONCEPT"

5:00 AMRAP:

1000M ROW

MAX WALL BALLS (20#/14#)

REST 5:00

5:00 AMRAP:

50 WALL BALLS

MAX METER ROW

November 1, 2019

CROSSFIT GAMES OPEN WORKOUT 20.4

30 BOX JUMPS (24"/20")

15 CLEAN & JERKS (95#/65#)

30 BOX JUMPS

15 CLEAN & JERKS (135#/85#)
30 BOX JUMPS

10 CLEAN & JERKS (185#/115#)

30 SINGLE-LEG SQUATS

10 CLEAN & JERKS (225#/145#)
30 SINGLE-LEG SQUATS

5 CLEAN & JERKS (275#/175#)
30 SINGLE-LEG SQUATS

5 CLEAN & JERKS (315#/205#)

*20:00 TIME CAP

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