CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

TODAY’S SESSIONS: 8:30-9:30 am, 9:30-10:30 am and 10:30-11:30 am.

TODAY’S SESSIONS: 8:30-9:30 am, 9:30-10:30 am and 10:30-11:30 am. NO EVENING SESSIONS.

Workout of the Day
Back Squat
1X5@ 75% 1RM
1X3@ 85% 1RM
1X1@ 95% 1RM
Note: Use 90% 1RM as your 1 rep max when figuring your percentages. Make the last set a “max effort” set, but do at least 1.
4 rounds for time of:
20 Russian kettlebell swings
20 Sit-ups

Post your scores to the Whiteboard.

REMINDER: THERE ARE ONLY 2 ADULT SESSIONS TOMORROW: 10-11:30 AM & 11:30 AM- 1 PM.

In order to help our athletes competing in the 631 Throwdown 2.0 Competition, on January 17th, we ALL will be doing the workouts from the competition. It’s going to be fun and exciting. We will scale the workouts as necessary for your level of experience. This competition simulation is opened to ALL members of CrossFit Suffolk. The workouts will be done in heats. When one heat is working out the other heats will be judging and cheering. Our objective is to create a environment as similar to the actual competition as possible. We did this once before and it was incredibly fun and successful! For more about the competition click HERE. Here are the workouts:

Event 1 WOD: HANG CLEAN LADDER

Athletes have 1 minute at each station to perform the hang clean

Double unders (RX) or single unders (scaled) will be performed at athlete’s finishing weight for tiebreaker

An attempt at a good lift must be performed before starting double unders with remaining time in minute

Women’s scaled weights: 65#-155#

Men’s scaled weights: 135#-225#

Women’s RX weights: 135#-225#

Men’s RX weights: 225#-315#

Event 2 WOD

8 MIN TIME CAP

Scaled:

1000m Row