© 2019 CrossFit Spartanburg

January 31, 2018

COMPTRAIN CLASS PROGRAMMING

OLY:
POWER CLEAN

15:00 TO BUILD TO A HEAVY 3-POSITION POWER CLEAN

METCON:

"HANGOVER"

15 HANG POWER CLEANS (115#/80#)
15 LATERAL BARBELL BURPEES

X3

January 30, 2018

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 28, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"WATER POWER"

15:00 AMRAP

60 DOUBLE UNDERS

M=30 / F=21 CALORIE ROW

10 POWER SNATCHES (115#/80#)

January 27, 2018

OLY:
1 HOUR SNATCH SESSION WITH JOEL

0700-0800

COMPTRAIN CLASS PROGRAMMING

METCON:
"RIDE OR DIE"

TEAM WORKOUT (3 ATHLETES)

25:00 AMRAP

M=200 / F=150 / COED=175 CALORIE BIKE/ROW/SKI

120 CHEST-2-BAR PULL UPS

60 CLEAN & JERKS (115#/80#)
50 CLEAN & JERKS (135#/95#)
40 CLEAN & JERKS (155#/105#)
30 CLEAN & JERKS (185#/135#)
20 CLEAN & JERKS (205#/145#)

January 26, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"CHIP SHOT"

13:00 AMRAP

70 ALTERNATING DUMBBELL SNATCHES (50#/35#)

60 WALL BALLS (20#/14#)
M=50 / F=35 CALORIE ROW/BIKE/SKI OR 400M RUN

40 HANDSTAND PUSH UPS

CORE COOLDOWN:

ACCUMULATE 2:00 L-SIT HOLD

*PERFORM 10 ABMAT SIT UPS EVERY BREAK

January 25, 2018

STRENGTH:

SUMO DEADLIFT

12:00 TO BUILD TO A HEAVY SET OF 3

METCON:
"HEAVY HELEN"

400M RUN

21 KETTLEBELL SWINGS (70#/55#)
12 CHEST-2-BAR PULL UPS

X3

January 24, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"SLAP HAPPY"

5:00 AMRAP

BUY IN = 100 DOUBLE UNDERS

12 FRONT SQUATS (95#/65#)
4 BURPEE BOX JUMP OVERS (24"/20")

5:00 REST

5:00 AMRAP

BUY IN = 100 DOUBLE UNDERS

8 FRONT SQUATS (115#/80#)
4 BURPEE BOX JUMP OVERS

5:00 REST

5:00 AMRAP

BUY IN = 100 DOUBLE UNDERS

4 FRONT SQUATS (135#/95#)
4 BURPEE BOX JUMP OVERS

January 23, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"HANDLEBARS"

M=21 / F=15 CALORIE BIKE/ROW/SKI OR 200M RUN

15 TOES-2-BAR

7 POWER CLEAN & JERKS (155#/105#)
X4

CORE COOLDOWN:
7 GLUTE HAM RAISES

15 PAUSING HIP EXTENSIONS OR REVERSE HYPERS

21 GHD SIT UPS

X4

*NOT FOR TIME

January 21, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
BACK SQUAT

5-5-5

METCON:
"DOCTORS ORDERS"

50 AIR SQUATS

35 PUSH UPS

M=20 / F=15 CALORIE ROW/BIKE OR 200M RUN

X3

January 19, 2018

WORKOUT:
1 HOUR OF YOGA

METCON (OPTION A):
"CHAIN SMOKER"

EVERY 4:00

15 CHEST-2-BAR PULL UPS

18 ALTERNATING DUMBBELL SNATCHES (50#/35#)

M=15 / F=12 CALORIE ASSAULT BIKE

X5

METCON (OPTION B):

"CARRIED AWAY"

20 SIT UPS

20 JUMPING LUNGES

100' FARMERS CARRY (70#/55#)

X5

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