© 2019 CrossFit Spartanburg

January 3, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

OVERHEAD BARBELL WALKING LUNGE

WORK UP TO A HEAVY LOAD FOR 50FT

METCON:

"DOUBLE ZERO"

15:00 AMRAP:

15/12 CALORIE BIKE

50FT OVERHEAD DUMBBELL WALKING LUNGE (50/35)

60 DOUBLE UNDERS

January 2, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"QUARTER POUNDER"

400M RUN

30 SINGLE DUMBBELL BOX STEP-UPS (24"/20")

400M RUN

30 SINGLE DUMBBELL HANG CLEAN & JERKS

400M RUN

30 SINGLE DUMBBELL POWER SNATCHES

X2

January 2, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

CLEAN

5-4-3-2-1

METCON:

"CHEAPER BY THE DOZEN"

12:00 AMRAP:

3 DEADLIFTS (205/145)

3 TOES-2-BAR

3 CALORIE BIKE

6...9...12...15...ETC...

December 31, 2019

COMPTRAIN CLASS PROGRAMMING

SKILL:

GYMNASTIC PULLING 10:00 EMOM

METCON:

"ALEVE"

BUY IN:  50/35 CALORIE BIKE

21-15-9

SHOULDER-2-OVERHEAD (135/95)

PULL UPS

CASH OUT:  50/35 CALORIE BIKE

December 31, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

HANG SQUAT SNATCH

5-4-3-2-1

METCON:

"FIGHT OR FLIGHT"

20:00 AMRAP:

20 WALL BALLS (20/14)

20 HANG POWER SNATCHES (95/65)

20 BOX JUMPS (24"/20")

20 OVERHEAD SQUATS (95/65)

20/15 CALORIE ROW

December 27, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"PERFECT BAR"

TEAM WORKOUT (3 ATHLETES)

120 DEADLIFTS (155/105)

600M RUN

90 HANG POWER CLEANS (155/105)

600M RUBN

60 PUSH JERKS (155/105)

600M RUN

150/105 CALORIE BIKE

60 PUSH JERKS (135/95)

600M RUN

90 HANG POWER CLEANS (135/95)

600M RUN

120 DEADLIFTS (135/95)

600M RUN

December 27, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"WATER WEIGHT"

25 OVERHEAD SQUATS (75/55)

15 CHEST-2-BAR PULL UPS

25/18 CALORIE ROW

15 BURPEE BOX JUMPS (24"/20")

X3

December 25, 2019

COMPTRAIN CLASS PROGRAMMING

SKILL:

GYMNASTIC PUSHING 10:00 EMOM

METCON:

"PUNCHING BAG"

3:00 AMRAP:

10 WRECK BAG OVER SHOULDER (70/50)

20 DOUBLE UNDERS

10 WRECK BAG REVERSE LUNGES (70/50)

20 DOUBLE UNDERS

December 25, 2019

AT HOME WORKOUT

METCON:

"HOME ALONE"

19:00 AMRAP:

12 BURPEES

25 AIR SQUATS

December 23, 2019

METCON:
'CFS 12 BARS OF CHRISTMAS"

(95#/65#)

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 SHOULDER PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTERS

8 SQUAT CLEANS

9 PUSH JERKS

10 HANG POWER SNATCHES

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

Please reload

feed the beast
nutrition blog

CHOOSING A PROGRAM

March 23, 2017

1/10
Please reload

Please reload

Archive