CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

25
Oct

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Russ

3 STEPS TO PREVENTING WRIST PAIN

CRUSH ANXIETY WITH A CONSISTENT STRENGTH TRAINING ROUTINE

WORKOUT OF THE DAY

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set

♀ 225 lb. ♂ 315 lb.

Time cap: 9 minutes

Read the scorecard for full event details.

WORKOUT VARIATIONS:

Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear crawl
Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.
♂ deadlift 135 lb. then 185 lb.
Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then
deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then
deadlift 95 lb. and bear crawl
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups

We’ve been nominated for Bethpage Federal Credit Union’s Best of Long Island in the CrossFit category! We need your help to vote for us to make us the “BEST”. Voting is open from now until December 15. Click https://bestof.longislandpress.com/voting/#/gallery/?group=330484, scroll down to the CrossFit category and click on CROSSFIT SUFFOLK to vote for us!! ** You can vote once per day on as many devices as you want** Thank you for your support!!

Leave a Reply