Partner Workout

SPSC CrossFit – CrossFit

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Metcon (Time)

3 Rounds:

50 Partner Wall Balls

6 x 40m Farmer Walks

800m Row

50 Partner Box Jumps (24/20″)
Wall balls are done together, tossing to each other. One person working at a time otherwise.


SPSC CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 alternating lunges

10 Russian KB Swings, moderate weight

10 Band Pull-aparts


Warm-up (No Measure)

Banded shoulder/lat

Accessory Work

Warm-up (No Measure)

6 Min EMOM:

Opt 1) Seated Pull-up or Ring Row, 5-6 reps

Opt 2) Strict Pull-up, up to 5 reps

Opt 3) Weighted Pull-up, 3 reps


Metcon (Time)

3 Rounds:

10 Clean and Jerk (135/95#)

10 Box Jumps (24/20″)

10 Toes-to-bar

*12 min time cap

Lower Body Strength Spectrum

SPSC CrossFit – The Sweat Studio

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400m run

100 jump rope


A)5 inchworms

B)30 sec goblet sq

C)10/10 wide stance speedskaters

activation/injury prevention

A)20 alt side lunges

B)10 squat jumps

-work on triple extension

-work on decelleration(soft landing)


Strength Spectrum Complex

-heaviest/slowest lift to lightest/fastest lift

-addresses multiple work capacities, order of importance

-rest 2 min after each round

-ramp up to working weight on sumo dl prior to beginning first round

Sumo Deadlift (4×5, ramp up weight)

-2-3 warm up sets, ramping up to working weight before starting 1st circuit

-starting strength(force production)

-reset every rep (stand up)

-negatives (control descent)

-hold air pressure on descent

-focus on hip hinge

Lateral Step-Ups (4x5reps per side)

Stand with the box to your side and step up, keep torso upright.
-unilateral starting strenght, lateral stability

-strict, top leg only

-control descent to the floor

-hips back, drive though heel

Goblet Squat (4×10)

-time under tension(building lean muscle)

-paused rep

-vertical torso

-quad dominant

Russian Kettlebell Swing (4x15reps)

Getting the KB to eye level; two-handed swing.
-power(moving weight quickly)

-focus on accelaeration/decceleration.

-timing of breathing

Sled pull (4×1/1 side/side)

-lateral sled pull

-injury prevention/work capacity

-crossover to the front each step

-hip adductors/abductors

Cool Down

A)Goblet sq stretch 2×30 sec

B)down down to runners lunge x10


12/29 Endurance WOD

SPSC CrossFit – CrossFit

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Warm-up (No Measure)

Foam roll calves, hamstrings, IT band. Then, 20m of each:

High knees

Butt kicks

Heel walks

Knee tucks


Lunge with Twist

Side Steps


Metcon (Distance)

On the rower, choose the “1:00/1:00r” option from the Custom Workout list. Total duration with rest is 32:00. This is 1:1 work/rest ratio building from 1 minute up to 4 minutes, then back down.

Score total meters rowed.


SPSC CrossFit – CrossFit

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Rowling (No Measure)


Row exactly 100m for 6 rounds.

1 rep of penalty movement for each meter you’re over or under 100m.

Rest about 45 secs. between rounds.

Warm-up (No Measure)

After rowing, complete

15 PVC pass-throughs

15 Air Squats

15 Band Pull-Aparts, with both pronated and supinated grips

Skill Work

Turkish Get Up (20 reps total)

Complete 1 rep on each side until you’ve reached 20 reps total. Be slow and methodical. Rest as needed.


Metcon (AMRAP – Reps)

“Tabata Errything”

Complete 32 tabata intervals (16 min) of 20 seconds work, 10 seconds rest. Complete each of the following in 8-interval blocks.

Min 0-4 = Push-Ups

Min 4-8 = Air Squats

Min 8-12 = Double Unders

Min 12-16 = Calorie Row
Score total reps.

Upper Body Strength/Total Body Conditioning

SPSC CrossFit – The Sweat Studio

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Complete all three warm up tasks, in any order:

A)40 calorie Airbike

B)400m row

C)200m run


A)10 band dislocates

B)10/10 wring the towel

C)10/10 shoulder circles


Upper Body Strength Circuit

Complete each upper body circuit with as little rest as possible between each lift. rest 90 seconds after completion of each circuit, before beginning next round.

Shoulder Press (4x6reps)

strict barbell press, posterior pelvic tilt, paused rep overhead

SIngle arm kettlebell pendlay row ((alternating arms) 4x10reps )

Lat Pullover Press (4×10)

Lying on bench with feet elevated, hold weight directly overhead. Drop weight behind and towards the ground. pull back up to starting position using lats, rear delts, triceps, serratus, and abs. Then perform a neutral grip triceps dominant chest press.

Band lateral/front raises (4×20)

alternate front/ lateral shoulder raise. no higher than shoulder level, pronated grip, complete stop at top, keep tension in band at all times.

DB2 dumbbell reverse grip bicep curls (4×15)

Elbows tucked in, scaps retracted, feet together, knees unlocked, pronated grip, full ROM.


12 min HIIT 30 sec work/ 30 sec rest, switching stations every round.

A) Airbike sprint

B) Rower sprint

C)Battle rope slams

Cool Down

400m (sign+bushes)

Isometric & Power Training

SPSC CrossFit – The Sweat Studio

A) Isometric Training- static strength training, involving holding a muscular contraction with maximum force without shortening or lengthening the target muscles.
B) Power Training- Fast strength, or the ability to produce force quickly. Power is calculated by dividing work/time.The faster you can move a resistance, the more power you produce.

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A) 200 med ball run

B) 10/10 shoulder circles

C) 20 lunge/curl/press

D) 20 kb swings

Isometric Training

Super Sets

A1)Side Planks

A2)Split Squats

B1)Bull Dog

B2)Single Leg Bridge

Plank (2×60 sec (1 set each side))

-Side Plank- feet stacked,elbows/ shoulders stacked

-progression-on hand and/or feet unstacked from eachother

Split squats (2×60 (1 set each leg))

rear foot elevated, weight on front leg

Bull Dog (2×60 sec)

on all fours, palms and toes on ground, knees just off the ground/ bent at 90 degrees.
-wide grip

-wide stance

Single Leg Glute Bridge (2×60 sec (one set each))

-torso elevated

-posterior pelvic tilt

-opposite foot elevated horizontal

Power Development

perform as a continuous circuit for 5 rounds, resting 30-60sec between every exercise. If performance in power of any exercise decreases excessively due to fatigue, decrease resistance slightly or rest approx 30 sec longer between sets. The goal is higher power and proficiency on each component.

Sled pull (5×50/50m)

-reverse pull/forward sled pull

-max speed sprint

Sprint (5x50m)

-fingers loose

-neck loose

-run tall

-stride it out

-thoracic rotation

-hip ext

Reverse Ball Throws (5x5reps)

one practice swing, hike ball through legs (similar to a kettlebell swing), launch backwards using explosive hip extension).

Ball Squat Throw (5×6 reps)

perform goblet squat with med ball, initiate throw by jumping explosively forward and then throwing the ball forward for distance.
alternating arms

Cool Down

A)400m jog (around building)

B)5 dynamic squat stretch

C)3/3 down dog to runners lunge


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Weightlifting Warm Up (No Measure)

Run 200m, then

2 Rounds:

10 cossack squats

Inchworm + 3 push ups (x3)

8 Banded Dislocates

8 Band Pull-Aparts


Warm-up (No Measure)

Banded Pigeon Pose (band pulls away from hip)


Back Squat (3×5)

1) If you have just been doing a 5×5, complete 3×5 at or above last week’s weight.

2) If you have been finding your 5RM, complete 3×5 at 85% of your best 5RM this cycle.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Full Body Strength EMOM

SPSC CrossFit – The Sweat Studio

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A) 60 second airbike sprint

B) 100 jump rope

C) 15 Ball ground over shoulder


A) 5/5 lunge stretch w/ band dislocate

B) 5/5 iron cross

activation/injury prevention

A) 10/10 side lunges- step back up into place after each side lunge.

B) shadow good mornings- hands on ears, practice hip hinge movement pattern and initiating pull from hams and glutes, not lower back. Strong lockout with posterior pelvic tilt.

C)10 wring the towel


Full Body Strength and conditioning EMOM.

-24 min EMOM, 3 exercises, one on each minute

A: Sumo RDL (8 x 5 (negatives))

Progression: RDL w/ paused rep

-spread the floor

-keep lats engaged

B: DB Press from knees (8 x 8)

-from floor



-posterior pelvic tilt
neutral grip @10, 12, or 15#

Progression:Arnold presses.

C: dbl kb clean pull (8 x 5)

-complete stop on floor each rep

-focus on starting strength

-triple extension: ankles, knees, hips

-trap shrug at top


moderate intensity core and aerobic work

3 rounds:

10 burpee ball slams (10,15, 20# options)

200 M run

Unilateral straight set EMOM

SPSC CrossFit – The Sweat Studio

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A) 400m row

B)10 squat dislocates

C)10 down dog to runners lunge

D)10/10 speed skaters

E)15 band pulls


-unilateral strength EMOM (straight sets)

-complete right or left side of a lift each minute

-each lift is its own 6 minute emom

Single arm croc row (3×8 each side)

-focus on protracting/retracting scaps

-shoulders and hips square



single leg box squat (3×6 each leg)

-one foot up

-arms out

-drive through heel

-lockout with glutes

-control descent to the box

Single Arm Floor Press (3×8 each arm)

-scaps retracted

-palpate hand on upper pecs

-drive with same side glutes into ground

-keep shoulders and hips flat

-slow negative

Suitcase Deadlift (3×6 each side)

-anti rotation/anti lateral flexion


-lockout full body plank

-hold air in until rep is completed

single arm kb thruster (3×5 each)

-anti lateral flexion (neutral spine)

-rack position

-full front squat

-pause/stabilize lockout

-reset every rep


sled sprint relay


-performance over fatigue

-8 sprints each

-decrease weight after sprint #4

Cool Down

400m row

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