© 2019 CrossFit Spartanburg

January 23, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SHOULDER PRESS

5 X 5

METCON:

"AB-SURED"

ON THE 3:00 X 6 ROUNDS:

24 SIT UPS

16/12 CALORIE BIKE

8 PUSH PRESS

*BUILD IN PUSH PRESS WEIGHT EACH ROUND

January 23, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"OPENING DAY"

21-15-9

WALL BALLS (20/14)

PULL UPS

THRUSTERS (95/65)

BOX JUMPS (24"/20")

KETTLEBELL SWINGS (55/35)

January 21, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"TRI SPRINT INTERVALS"

AMRAP 4 X 5 ROUNDS:

30/20 CALORIE ROW

20/14 CALORIE BIKE

AMRAP 10 METER SHUTTLE RUNS

*4 MINUTE REST BETWEEN ROUNDS

January 19, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BACK SQUAT

BUILD TO A HEAVY SET OF 3

METCON:

"DUMBLEDORE"

50/35 CALORIE BIKE

30 SINGLE-ARM DUMBBELL HANG CLEAN & JERKS (50/35)
50 SINGLE DUMBBELL GOBLET SQUATS (50/35)

30 SINGLE-ARM DUMBBELL HANG CLEAN & JERKS (50/35)

50/35 CALORIE BIKE

January 19, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"BLUE STEEL"

7 POWER SNATCHES (75/55)

7 TOES-2-BAR

7 BOX JUMPS (24"/20")

X3

50/35 CALORIE BIKE

POWER SNATCHES (75/55)

7 TOES-2-BAR

7 BOX JUMPS (24"/20")

X3

50/35 CALORIE BIKE

POWER SNATCHES (75/55)

7 TOES-2-BAR

7 BOX JUMPS (24"/20")

X3

January 19, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BENCH PRESS

10-8-6-4

METCON:

"LETHAL WEAPON"

AMRAP 20:

1 ROUND OF "THE CHIEF"

200M RUN

2 ROUNDS OF "THE CHIEF"

200M RUN

3 ROUNDS OF "THE CHIEF"

200M RUN

4...5...6...ETC...

"THE CHIEF"

3 POWER CLEANS (135/95)

6 PUSH UPS

9 AIR SQUATS

January 19, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

DEADLIFTS

5 X 3

METCON:

"DIANE"

21-15-9

DEADLIFTS (225/155)

HANDSTAND PUSH UPS

January 15, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

FRONT SQUAT COMPLEX

1 PAUSING FRONT SQUAT + 1 FRONT SQUAT

METCON:

"FOUR LOKO"

ON THE 4:00 X 5 ROUNDS:

21/15 CALORIE ROW

40 DOUBLE UNDERS

7 FRONT SQUATS (165/115)

January 14, 2020

COMPTRAIN CLASS PROGRAMMING

SKILL:

10:00 CORE EMOM

METCON:

"PART TIME"

12 LATERAL DUMBBEL BURPEES

21 PULL UPS

X3

DIRECTLY INTO...

12 ALTERNATING DUMBBELL SNATCHES (70/50)

21/15 CALORIE BIKE

X3

January 14, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER CLEAN & JERK

WORK UP TO A HEAVY SINGLE

METCON:

"AIR FRYER"

50 AIR SQUATS

10 CLEAN & JERKS (135/95)

X3

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