© 2019 CrossFit Spartanburg

March 31, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"WRECK YOURSELF"

TEAM WORKOUT (3 ATHLETES)

600M RUN

6 ROPE CLIMBS

20 SQUAT CLEANS (135#/95#)
600M RUN

9 ROPE CLIMBS

35 SQUAT CLEANS (135#/95#)
600M RUN

12 ROPE CLIMBS

50 SQUAT CLEANS (135#/95#)
*TEAMS WILL CARRY 1 WRECK BAG (50#/35#) ON RUNS

March 30, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"POWER TRIP"

15:00 AMRAP

15 POWER SNATCHES (95#/65#)
30 WALL BALLS (20#/14#)
60 DOUBLE UNDERS

March 29, 2018

WORKOUT PROGRAMMED BY ASA

METCON:
800M RUN

3 ROUNDS OF "CINDY"

400M RUN

4 ROUNDS OF "CINDY"

200M RUN

5 ROUNDS OF "CINDY"
*WEAR A WEIGHTED VEST IF YOU HAVE ONE

March 28, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"50-50"

TEAM WORKOUT (3 ATHLETES)

7:00 AMRAP

50 PUSH PRESS (135#/95#)
50 PUSH PRESS (155#/105#)
AMRAP PUSH PRESS (185#/135#)

3:00 REST

7:00 AMRAP

50 BACK SQUATS (155#/105#)

50 BACK SQUATS (185#/135#)

AMRAP BACK SQUATS (225#/155#)

3:00 REST

7:00 AMRAP

50 HANG POWER CLEANS (135#/95#)

50 HANG POWER CLEANS (155#/105#)

AMRAP HANG POWER CLEANS (185#/135#)

March 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"RUNNING CHRISTINE"

400M RUN

12 DEADLIFTS (BODYWEIGHT)

21 BOX JUMPS (24"/20")

X3

March 26, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

OPTION 1

18.5

OPTION 2

"THE OTHER ONE"

7:00 AMRAP

3-6-9-12-15...ETC...

KETTLEBELL SWINGS (55#/35#)

GOBLET SQUATS (55#/35#)
BURPEES

March 23, 2018

CROSSFIT GAMES OPEN WORKOUT 18.5

18.5 (RX)

7:00 AMRAP

3-6-9-12-15-18...ETC...

THRUSTERS (100#/65#)
CHEST-2-BAR PULL UPS

18.5 (SCALED)

THRUSTERS (65#/45#)
JUMPING PULL UPS

March 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"GOAT DAY"

EMOM X 20

ODD MINUTES = MOVEMENT #1

EVEN MINUTES = MOVEMENT #2

March 20, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"HIGH ROLLER"

16:00 AMRAP

1 BUTCHER PUSH (DOWN AND BACK @ 135#/95#)

15 SUMO DEADLIFT HIGH PULLS (95#/65#)
12 BURPEE BOX JUMPS (24"/20")
9 CHEST TO BAR PULL UPS

March 20, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"FOUR SCORE"

EVERY 4 MINUTES ON THE MINUTE X 4

M=14 / F=12 CALORIE BIKE/ROW

15 FRONT SQUATS (95#/65#)
12 SHUTTLE SPRINTS (10 METERS)

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