THURSDAY 6.1.17
PREP SESSION: DYNAMIC WARM UP EVERY 2:00 200M RUN (75% EFFORT) X5 OLY:
CLEAN & JERK EVERY 2:00
2-2-2-2-1-1-1-1 *ASCENDING LOADS STRENGTH:
FRONT SQUAT 5X5 @ 75%
WEDNESDAY 5.31.17
PREP SESSION:
OVERHEAD PRESS 12:00 STRENGTH:
OVERHEAD 20:00 ALTERNATING EVERY 2:00
5 SHOULDER PRESS (@ 45% OF CLEAN & JERK) + 3-10 HANDSTAND PUSH UPS 10 PUSH PRESS (@ 45% OF CLEAN & JERK) + 3-10 HANDSTAND PUSH UPS METCON:
12 TOES-2-BAR
21 BOX JUMPS (24"/20")
X3
TUESDAY 5.30.17
PREP SESSION:
HIP FLEXOR MOBILITY 12:00 METCON:
"GRACE" 30 CLEAN & JERKS (135#/95#) STRENGTH:
BACK SQUAT 3 PAUSE SQUATS + MAX REPS @ 60%
EVERY 4:00 X4
FRIDAY 5.26.17
PREP SESSION:
1-ARM KETTLEBELL MOVEMENTS 10:00 SWING, SNATCH AND THRUSTER METCON:
60 BOX JUMPS (24"/20")
30 TOES-2-BAR
60 KETTLEBELL SWINGS (55#/35#)
30 BAR-FACING BURPEES 60 THRUSTERS (75#/55#)
30 TOES-2-BAR 60 DOUBLE UNDERS
30 BAR-FACING BURPEES
THURSDAY 5.25.17
PREP SESSION:
ROWING M=700M / F=600M ROW (400M CONTROLLED PACE & 300M/200M MAX EFFORT) X2 METCON:
MAINSITE WOD 5.17.17 20:00 AMRAP
400M RUN
MAX REP OVERHEAD SQUATS @ BODYWEIGHT (MOD = FRONT SQUAT @ 125% BW)
WEDNESDAY 5.24.17
PREP SESSION:
RINGS 12:00 NOVICE = KIP RHYTHM
PROFICIENT = RING DIP/TRANSITION ADVANCED = 30 MUSCLE UPS (FOR TIME) METCON: CROSSFIT LINCHPIN WOD 5.3.17 30-24-18 DUMBBEL STEP UPS (24"/20") (50#/35#)
15-12-9 SHOULDER PRESS (115#/75#)
5-4-3 ROPE CLIMBS (MOD = KNEES-2-ELBOWS X3) STRENGTH:
GLUTE HAM RAISES 5-10 REPS
X5
CFS KIDS PROGRAM
CFS KIDS PROGRAM:
The CrossFit Spartanburg Kids Program will run from June 12th - July 28th. Deadline for registration is June 5th. Contact Tal (864-345-3589 or CrossFitSpartanburg@gmail.com) to register. Cost is $75 per kid and $25 for every additional kid per household. The cost covers the entire program. The schedule will be as follows:
Tuesday - 9am
Wednesday - 11am Thursday - 3pm
TUESDAY 5.23.17
PREP SESSION:
SHOULDER / BACK THORACIC MOBILITY 12:00 OLY:
SNATCH 12:00 EMOM
3 SNATCHES @ 70%
X4 2 SNATCHES @ 80%
X4 1 SNATCH @ 90%
X4 MT:
100 WALL BALLS (20#/14#)
*SCALE AS NEEDED TO REACH 50 UNBROKEN
MONDAY 5.22.17
PREP SESSION:
AIR SQUAT
12:00 METCON:
2017 REGIONALS INDIVIDUAL WOD #1 (NO VEST) BUY IN: 1200M RUN 4 STRICT HANDSTAND PUSH UP
8 CHEST-2-BAR PULL UPS
12 AIR SQUATS
X12 CORE/MIDLINE:
9:00 :30 FLUTTER KICKS
:30 REST
:30 SCISSOR KICKS
:30 REST
:30 BICYCLE KICKS
:30 REST
X3
FRIDAY 5.19.17
PREP SESSION:
JUMP ROPE 10:00
SINGLES, DOUBLES AND TRIPLES STRENGTH:
PUSH PRESS 3 REPS @ 65%
EMOM
X8 METCON:
9 BOX JUMPS (30"/24")
3 DEADLIFTS (315#/215#)
X5