© 2019 CrossFit Spartanburg

January 31, 2020

FREE FRIEND FRIDAY

METCON:

"SPEEDO"

TEAM WORKOUT (3 ATHLETES)

AMRAP 20:

300M ROW

20 PLATE HOPS

10 DUMBBELL THRUSTERS

*ATHLETES WILL COMPLETE A FULL ROUND BEFORE SWITCHING

January 30, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

SNATCH COMPLEX

1 HANG POWER SNATCH

1 OVERHEAD SQUAT

1 HANG SQUAT SNATCH

METCON:

"PAW PATROL"

AMRAP 15:

60 DOUBLE UNDERS

20 TOES-2-BAR

10 HANG SQUAT SNATCHES (135/95)

January 30, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"BUCKLE UP"

AMRAP 5:

200' WALKING LUNGE

50 SIT UPS

MAX CALORIE ROW

REST 5:00

AMRAP 5:

100' DUMBELL WALKING LUNGE (50/35)

50 SIT UPS

MAX CALORIE ROW

REST 5:00

AMRAP 5:

200' WALKING LUNGE

50 SIT UPS

MAX CALORIE ROW

January 30, 2020

COMPTRAIN CLASS PROGRAMMING

SKILL:

10:00 CORE EMOM

METCON:

"SPEED LIMIT"

AMRAP 15:

BUY IN = 100/80 CALORIE BIKE

DIRECTLY INTO...

8 BURPEE BOX JUMPS (24"/20")

8 CHEST-2-BAR PULL UPS

January 27, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

BARBELL COMPLEX

1 POWER CLEAN

2 FRONT SQUATS

3 PUSH JERKS

METCON:

"RACK CITY"

10 POWER CLEANS (155/105)

50 AIR SQUATS

10 FRONT SQUATS (155/105)

50 AIR SQUATS

10 PUSH JERKS (155/105)

50 AIR SQUATS

January 24, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"GROUP HUG"

TEAM WORKOUT (3 ATHLETES)

AMRAP 30:

5 TOES-2-BAR

7/5 CALORIE BIKE

5 HANG POWER SNATCHES

BAR INCREASES EVERY 6 ROUNDS (2 ROUNDS PER ATHLETE):

WEIGHT 1 = 75/55

WEIGHT 2 = 95/65

WEIGHT 3 = 115/85

WEIGHT 3 = 135/95

WEIGHT 4 = 155/105 (AMRAP)

January 24, 2020

COMPTRAIN CLASS PROGRAMMING

SKILL:

GYMNASTIC PULLING 10:00 EMOM

METCON:

"CRASH TEST"

1500M ROW

30 DEADLIFTS (245/165)

45 LATERAL BARBELL BURPEES

January 23, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SHOULDER PRESS

5 X 5

METCON:

"AB-SURED"

ON THE 3:00 X 6 ROUNDS:

24 SIT UPS

16/12 CALORIE BIKE

8 PUSH PRESS

*BUILD IN PUSH PRESS WEIGHT EACH ROUND

January 23, 2020

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 21, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"TRI SPRINT INTERVALS"

AMRAP 4 X 5 ROUNDS:

30/20 CALORIE ROW

20/14 CALORIE BIKE

AMRAP 10 METER SHUTTLE RUNS

*4 MINUTE REST BETWEEN ROUNDS

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