CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

TODAY’S SCHEDULE: SPARTAN KIDS 9:15-9:45 AM,  ONLY 2 ADULT SESSIONS : 10-11:30 AM & 11:30 AM- 1 PM.

TOP 6 WAYS TO INCREASE SPRINT SPEED

REAL TALK ABOUT AEROBIC TRAINING FOR ATHLETES 

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.

TODAY’S SCHEDULE: SPARTAN KIDS 9:15-9:45 AM,  ONLY 2 ADULT SESSIONS : 10-11:30 AM & 11:30 AM- 1 PM.

Workout of the Day
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

With remaining time AMRAP

5 Thruster (65#/45#)

5 Ring Rows

RX:

1000m Row

With remaining time AMRAP

5 Thrusters (95#/65#)

5 Pull ups

Event 3 WOD: “0-100”

4 MIN TIME CAP

Scaled:

120 single unders

30 Burpees

10 Deadlifts (225#/155#)

RX:

60 Double unders

30 Burpees

10 Deadlift (315#/225#)

Post your scores to the Whiteboard.