CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

1
Nov

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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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.

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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.

8 Responses

  1. JaneM

    Geo&Leo, what a great day today. I love watching everyone “compete” and push themselves.
    Seeing Matt doing basically one armed cleans, and Denise going one for one with Matt on the double unders, and cheering on Brad and Katie as I counted for them, and seeing Tara join the group like she has always been around, and watching Angelo do 3 Burpee broad jumps to cover 100 meters, and seeing Kerri power through despite not feeling 100%, and Brittney’s 135# clean – nice, and..so much more (I’m sure once I post I will think of 25 more things because everyone did amazing).

    Great job everyone. Yeah Spartans!

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