CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

FRIENDS DON’T LET FRIENDS GET SKINNY FAT!

Spartan Kids at 9:15-9:45 AM!

REMINDER: 2 sessions today….10-11:30 AM & 11:30 Am-1Pm ONLY!

The below workouts will be scaled according to the level of experience, conditioning, strength and skill level of the participants.  If you are competing in 2 weeks you will follow the guidelines of the competition.  Fear not!  There will be a version of the workouts that you can manage.

Workout of the Day
Event 1: Clean Ladder

Score = Max weight + deadlifts (each deadlift = 1lb added to your score)

30 seconds per station

When you fail, max reps deadlifts in remaining time

2 attempts allowed before deadlifts, but you may just make 1 attempt if you’d like

If you are able to complete the HEAVIEST weight, you have the option of deadlifting the remainder of the 30 seconds (each deadlift = 1lb) OR attempting an additional clean (each additional clean = 10lbs)

Note: Weights to be announced according to gender, experience and skill level.  Competitors will follow the guidelines of the competition.

Event 2: Field WOD:

Score = Total reps with time as tie breaker

10 min cap:
Men’s/Women’s RX:
50 KB SDLHP (53/44)
20m burpee broad jump
40 KB swings (53/44)
20m burpee broad jump
30 Goblet squats (53/44)
20m burpee broad jump
20 KB snatches (10 per side) (53/44)
20m burpee broad jump
10 KB pistol squats (5 per leg) (53/44)

Note: This WOD will be scaled to the level of your experience, level of conditioning and skill level.  Competitors will follow the guidelines and standards of the competition.

Event 3: Double Unders & Hand stand Push-ups

Score = Total reps (jump rope + HSPU or push-ups) with jump rope time as tie breaker

4 min:
Men’s/Women’s RX:
100 double-unders
HSPU in remaining time

Note:  The scaled versions will include singles and push-ups.  Competitors will follow the competition guidelines and standards.

Post your scores to the Whiteboard.