CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

2017 FLEX ON THE BEACH is TODAY!!!  We have 2 teams competing.  Click HERE for further details or if you’re interested in spectating.

ASSESSMENTS AND SPECIFIC MOBILITY FOR SHOULDER PAIN

ROTATOR CUFF STRENGTH AND UPPER BODY BALANCE

LEARNING TO ACCEPT AND EMBRACE PAIN

Workout of the Day
20 minute AMRAP:
10 Burpee Over Bar
10 Thrusters 95/65#
–OR–
Sport Version:
20 minute AMRAP:
10 Burpee Over Bar
10 Thrusters 95/65#
5 muscle -ups
10 burpee over bar
10 Thrusters 115/75#
5 muscle ups
10 burpee over bar
10 thrusters 135/85#
5 muscle ups
10 burpee over bar
10 thrusters 155/95#
5 muscle-ups
10 burpee over bar
10 thrusters 175/105#
5 muscle-ups
If you have time left, decrease the weight of the barbell and continue the workout.

NOTE:  Scale the versions of this workout to suit your goals, experience, and level of strength and conditioning.  (For reference, I scaled the regular workout by using 75# instead of 95#.  This gave me the ability to do every round of thrusters unbroken.  My score was 8+3 rounds or, 83 burpees over the bar and 80 thrusters.)

Post your scores to the Whiteboard.