Partner Workout
SPSC CrossFit – CrossFit
Metcon
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.
12/30/16
SPSC CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 alternating lunges
10 Russian KB Swings, moderate weight
10 Band Pull-aparts
Mobility
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
Metcon (Time)
3 Rounds:
10 Clean and Jerk (135/95#)
10 Box Jumps (24/20″)
10 Toes-to-bar
*12 min time cap
12/29 Endurance WOD
SPSC CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll calves, hamstrings, IT band. Then, 20m of each:
High knees
Butt kicks
Heel walks
Knee tucks
Lunge
Lunge with Twist
Side Steps
Metcon
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.
Lower Body Strength Spectrum
SPSC CrossFit – The Sweat Studio
Warm-up
400m run
100 jump rope
Mobility
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)
Weightlifting
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
B)400m
Upper Body Strength/Total Body Conditioning
SPSC CrossFit – The Sweat Studio
Warm-up
Complete all three warm up tasks, in any order:
A)40 calorie Airbike
B)400m row
C)200m run
Mobility
A)10 band dislocates
B)10/10 wring the towel
C)10/10 shoulder circles
Weightlifting
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.
Metcon
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)
12/28/16
SPSC CrossFit – CrossFit
Warm-up
Rowling (No Measure)
Rowling:
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
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.
12/27/16
SPSC CrossFit – CrossFit
Warm-up
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
Mobility
Warm-up (No Measure)
Banded Pigeon Pose (band pulls away from hip)
Weightlifting
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.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
