SPSC CrossFit – CrossFit

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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


SPSC CrossFit – CrossFit

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Matt Chan WU (No Measure)

25 Clapping Jumping Jacks

10 Arm Forward Jumping Jacks

4 Per Leg Front Lunge Open Hip Torso Twist

12 Cossack squats

10 Speed skater swings

Inchworm with descending push up ladder 5-4-3-2-1

10 Shoulder Circles

10 Shoulder Twist

Skill Work

Warm-up (No Measure)

Handstand Work:

7 Min EMOM, working no more than 30 sec

Beginner – Wall facing handstand

Intermediate 1 – Shifts or Shoulder taps on wall

Intermediate 2 – “Around the world”

Advanced – 15ft Handstand Walk

Skill Work

Warm-up (No Measure)

How to: bar muscle ups.

-Staying tight in swing

-Hips to bar, lats engaged

-Pivot around bar to dip/lockout


PRIME: Metcon (AMRAP – Rounds and Reps)


3 DB Burpee/Cluster

6 Deadlifts

9 Wall Balls
The DB Burpee/Cluster is done by doing a burpee with DBs in hands, then going into a squat clean thruster as one fluid movement.

PERF: Metcon (AMRAP – Rounds and Reps)


3 Bar Muscle Ups

6 Deadlifts (225/155#)

9 Wall Balls (20/14#)

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


Endurance WOD

SPSC CrossFit – CrossFit

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Metcon (Time)

“Rowing Annie”


Double Unders

Sit Ups

Calorie Row
Double the reps for single unders.

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)

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