© 2019 CrossFit Spartanburg

April 29, 2017

FRIDAY

PREP SESSION:
AIR SQUAT TO PISTOL

12:00
NOVICE = INTRO & INTRODUCTION WITH COACH
PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST
ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS

ATHLETE'S CHOICE:


(A) METCON:
15 POWER SNATCHES (75#/55#)
5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS)
X5

(B) METCON:
"TOMMY V"
21-15-9 THRUSTERS (115#/85#)
12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW)

STRENGTH:
BACK SQUAT

5X5 @ 70%

April 28, 2017

THURSDAY

PREP SESSION:
SNATCH

METCON:
CROSSFIT.COM MAINSITE WORKOUT 20150115

800M RUN
25 OVERHEAD SQUATS (75#/55#)
25 SUMO DEADLIFT HIGH PULLS (75#/55#)
X5

April 26, 2017

WEDNESDAY

PREP SESSION:
TURKISH GET-UP

12:00
NOVICE = INTRO & INSTRUCTION WITH COACH
PROFICIENT & ADVANCED = FIND 1RM ON EACH ARM

WORK CAPACITY:
BUTCHER PUSH

EVERY 4:00
X4
*ATHLETE CHOOSES LOAD

SKILL:
HANDSTAND PUSH UPS (PROGRAMMED BY ALI)

EVERY 2:00
:10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS)
*ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK

April 26, 2017

TUESDAY

PREP SESSION:
JUMP ROPE (SINGLES / DOUBLES / TRIPLES)
10:00

STRENGTH:
SUMO DEADLIFTS

EVERY 2:00
3 REPS
X7
*ASCEND TO HEAVIEST LOAD

SPRINT METCON:
12-9-6
CALORIE ROW
BURPEES OVER THE ROWER

April 25, 2017

MONDAY

PREP SESSION:
TOES-2-BAR

12:00
NOVICE = MOVEMENT INSTRUCTION WITH COACH
PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT
ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT

METCON:
2017 QUALIFIER WORKOUT #3

21-15-9
SHOULDER-2-OVERHEAD (135#/95#)
CHEST-2-BAR PULL UPS

MIDLINE/CORE:
SEAL SERIES PLANKS

4:00 TOTAL
:30 LOW PLANK
:30 HIGH PLANK
:15 OF THE FOLLOWING...
    LOW PLANK RIGHT ARM UP
    LOW PLANK RIGHT LEG UP
    LOW PLANK LEFT ARM UP
    LOW PLANK LEFT LEG UP
    HIGH PLAN...

April 22, 2017

FRIDAY

METCON:
2017 QUALIFIER WORKOUT #1

100 ALTERNATING DUMBBELL SNATCHES (50#/35#)
80 CALORIE ROW
60 BAR FACING BURPEES
40 MUSCLE UPS
*20:00 TIME CAP

April 21, 2017

THURSDAY

PREP SESSION:
ROWING

12:00 TECHNIQUE FOCUS
:20 ROW / :40 REST
X12

OLY:
HANG CLEAN

7:00 EMOM
1 HANG CLEAN
*ASCEND TO HEAVIEST LOAD

METCON:
"DIANE"
21-15-9
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS

April 20, 2017

WEDNESDAY

PREP SESSION:
GHD

3 BACK EXTENSIONS
6 HIP EXTENSIONS
9 SITUPS
12 BANDED REVERSE HYPERS
X2-4
*NOT FOR TIME

METCON:
1:00 MAX REP KETTLEBELL SWINGS (70#/55#)
1:00 REST
X5

TECHNIQUE:
ROPE CLIMBS & PEG BOARDS
15:00
NOVICE = ROPE CLIMB TECHNIQUE WITH COACH
PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS
ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS

April 19, 2017

TUESDAY

PREP SESSION:
HANDSTAND WALK
12:00
NOVICE = WALL WALKS WITH COACH
PROFICIENT = 10 WALL WALKS INTO HANDSTAND WALK ATTEMPT
ADVANCED = ACCUMULATE 300' HANDSTAND WALK WITH A GOAL OF NO LESS THAN 50' SEGMENTS

METCON:
PROGRAMMED BY CROSSFIT LINCHPIN
10:00 AMRAP
30 DOUBLE UNDERS
10 PUSH UPS
10 PUSH PRESS (95#/65#)

OVERHEAD STRENGTH:
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERKS
X3
*REST AS NEEDED BETWEEN SETS
**ATTEMPT TO INCREASE LOADING FROM 2 WEEK AGO

MT:
50 THRUSTERS (65#/45#)

April 18, 2017

MONDAY

PREP SESSION:
AIR SQUAT PROGRESSION TO OVERHEAD SQUATS

OLY:
SNATCH
PARTNER EMOM
14:00
1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70%
*PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE.  BOTH ATHLETES SHOULD COMPLETE 7 CYCLES.

STRENGTH/STABILITY TEST:
OVERHEAD SQUATS
15 REPS @ BODYWEIGHT

Please reload

feed the beast
nutrition blog

CHOOSING A PROGRAM

March 23, 2017

1/10
Please reload

Please reload

Archive