CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
TIPS TO SPEED RECOVERY AND SUPPORT FAT LOSS AND ADAPTATION FROM TRAINING
LET US KNOW IF YOU PLAN ON TRAINING ON CHRISTMAS EVE. LET US KNOW WHAT TIME. We are only scheduling 1 or 2 sessions depending on feedback. Please don’t say you will be there if you are not sure. Christmas Eve is on a Saturday. If you will be celebrating on Friday night think carefully before committing to a Christmas Eve session.
Workout of the Day
Deadlift
1X5 @ 75% 1RM
1X3 @ 85% 1RM
1X AMRAP @ 95% 1RM
NOTE: Use 90% of your 1-rep max as your “working 1rep max” when figuring your percentages.
For time:
5 rounds of:
5 ring dips (or muscle-ups)
10 wall ball 20/14#
then: 1 set of:
30 hang power clean and jerks 135/95#
Post your scores to the Whiteboard.
Christmas Eve workout:
“12 Days Of CrossFit”
1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
“12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Those who are looking for a more “sport” version of the above workout can do the Outlaw CrossFit version:
“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30?
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
For time.
