© 2019 CrossFit Spartanburg

November 12, 2019

CROSSFIT GAMES OPEN WORKOUT 20.5

40 RING MUSCLE UPS

80 CALORIE ROW

120 WALL BALLS (20#/14)

*PARTITION AS NEEDED

November 7, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"RIDE OR DIE"

TEAM WORKOUT (3 ATHLETES)

30:00 AMRAP:

PART 1:  

250/200 CALORIE BIKE

PART 2:

40 KETTLEBELL SWINGS (55#/35#)
6 X 100M RUN

40 BURPEE BOX JUMPS (24"/20")

6 X 100M RUN

40 DUMBBELL HANG CLEAN & JERK (50#/35#)

6 X 100M RUN

November 6, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"MY FITNESS PALS"

MINUTE 1:  50 DOUBLE UNDERS

MINUTE 2:  25 SIT UPS

MINUTE 3:  MAX CALORIE BIKE

MINUTE 4:  REST

X5

November 6, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER SNATCH

ON THE MINUTE X 12:

3 POWER SNATCHES

METCON:
"HIGH NOON"

12:00 AMRAP:

12 POWER SNATCHES (95#/65#)
12 PUSH UPS (HR)

12 CHEST-2-BAR PULL UPS

November 4, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"OPEN CONCEPT"

5:00 AMRAP:

1000M ROW

MAX WALL BALLS (20#/14#)

REST 5:00

5:00 AMRAP:

50 WALL BALLS

MAX METER ROW

November 1, 2019

CROSSFIT GAMES OPEN WORKOUT 20.4

30 BOX JUMPS (24"/20")

15 CLEAN & JERKS (95#/65#)

30 BOX JUMPS

15 CLEAN & JERKS (135#/85#)
30 BOX JUMPS

10 CLEAN & JERKS (185#/115#)

30 SINGLE-LEG SQUATS

10 CLEAN & JERKS (225#/145#)
30 SINGLE-LEG SQUATS

5 CLEAN & JERKS (275#/175#)
30 SINGLE-LEG SQUATS

5 CLEAN & JERKS (315#/205#)

*20:00 TIME CAP

October 30, 2019

METCON:
"DON'T PUT IT DOWN"

TEAM WORKOUT (2 ATHLETES)

25:00 AMRAP:

50 ABMAT SIT UPS

50 WRECK BAG SQUATS (50#/35#)
50 HAND RELEASE PUSH UPS

50 WRECK BAG FRONT SQUATS (50#/35#)
50 BURPEES

50 CALORIE BIKE

*BAG MUST STAY OFF THE GROUND FOR THE ENTIRE 25 MINUTES

**200 REP BONUS IF BOTH TEAM MEMBERS ARE IN FULL COSTUME

October 30, 2019

METCON:
"TRI SPRINT INTERVALS V2"

4:00 AMRAP X 5 ROUNDS:

12 SINGLE ARM DEVIL'S PRESS (6 RIGHT & 6 LEFT @ 30#/20#)

20/15 CALORIE BIKE

MAX CALORIE ROW

*4:00 REST BETWEEN ROUNDS

October 30, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

PUSH JERK

WORK UP TO A HEAVY SET OF 3 REPS

METCON:
"BRUISER"

12:00 AMRAP:

15 PUSH JERKS (115#/85#)
30 AIR SQUATS

60 DOUBLE UNDERS

October 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"9 VOLT"

9:00 AMRAP:

2 KETTLEBELL SWINGS (55#/35#)
2 BOX JUMPS (24"/20")

4 KETTLEBELL SWINGS

4 BOX JUMPS

6 KETTLEBELL SWINGS

6 BOX JUMPS

...AND SO ON...

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