CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

3 IDEAS TO HELP YOU UNDERSTAND TECHNIQUE

THE BODY PART YOU’VE BEEN NEGLECTING IN YOUR TRAINING–AND WHAT TO DO ABOUT IT

WORKOUT OF THE DAY

Push Press: 1×5 at 40% 1RM

Push Press 1×5 at 50% 1RM

Push Press 1×5 at 60% 1RM

Push Press 1×5 at 70% 1RM

Push Press 1×5 at 80% 1RM

Complete as many rounds as possible in 7 mins of:

10 Push Press, 95/65 lbs

10 Front Rack Lunges, 95/65 lbs

10 AbMat Sit-ups

UPCOMING RACES, COMPETITIONS AND EVENTS:

The Michael P. Murphy Run Around The Lake June 22nd 4-mile run around Lake Ronkonkoma We’ve been doing this every year since 2010!

The Titan Run 5K Obstacle Run June 29th Calverton

The Long Island Warrior Games June 29th Hampton Bays “CrossFit-style” competition for all levels. No prior competition experience necessary. Long Island Warrior Games is also looking for volunteers to judge, run the floor, and spectator management. Go to their website for further info.

Hot ‘N’ Heavy Non-Sanctioned Weightlifting Meet

Competition by: Bridge & Tunnel Barbell Club July 13th

This is a non-sanctioned weightlifting meet. We will be scoring by the Sinclair Formula (aka what you lift compared to what you weigh). Each lifter will be allowed 3 attempts at the Snatch and Clean & Jerk. 
USAW rules will apply (no press-outs!)  Women will lift in the morning; Men will lift after our lunch break. Weigh in times will be announced as sessions fill up. Each session will have a maximum of 15 lifters.  You do not have to wear a singlet nor be a member of USAW to lift in this event. However, we must be able to see your joints (elbows, knees) clearly to determine lockout).  Lifters will lift in the order of their opening lift; if you follow yourself we will allow a 2 minute break between lifts.  Opening lifts must be declared no later than July 1st.