CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

SPARTAN KIDS AND THE 10 AM SESSION IS CANCELED DUE TO THE ROAD CONDITIONS.

LET US KNOW IF YOU PLAN ON TRAINING ON CHRISTMAS EVE.  Believe it or not it’s a week from today!

LOADED CARRIES AND WALKS: WHY EVERY ATHLETE SHOULD DO THEM

CrossFit Striking at 1 pm.

Workout of the Day
15 minute AMRAP:
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
3 hang power snatch 115/75#

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)