© 2019 CrossFit Spartanburg

May 31, 2017

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%

May 31, 2017

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

May 29, 2017

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

May 26, 2017

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

May 25, 2017

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)

May 24, 2017

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

May 23, 2017

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

May 22, 2017

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

May 22, 2017

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

May 19, 2017

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

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