3
Sep

SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

 

There are only 2 sessions today: 8:30am-9:30am and 9:30am-10:30am

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Spartan Performance Team Workout:

2 teams will complete the workout as follows:

STAGE 1:

All participants will begin the team workout with:

200 meter run

10 push-ups

15 air squats

20 kettlebell swings (24kg/16kg)

25 sit-ups


STAGE 2:

Team 1 will proceed to Tire Flip:  Each member will perform 4 Tire Flips.  You may have 1 other member assist with Tire Flips when necessary, but all members must flip or help flip the tire.  The tire must be flipped 4 times for every member on the team (if there are 4 members the tire must be flipped a total of 16 times).  Team 1 will not move on to Stage 3 until all members of team have completed this event.

Team 2 will proceed to the Prowler Push.  Each member will push the Prowler 100'.  Team 2 will not proceed to Stage 3 until every member completes this event.

 

STAGE 3:

Each team will collectively perform 20 box jumps per total members on their team, but this is a team effort.  In other words, if there are 4 members on the team a total of 80 box jumps must be performed.  This can be divided amongst the team however they wish, but each member must perform at least 10 box jumps.  (24"/20")

 

STAGE 4:

The teams will trade events from Stage 2.  Team 1 will push the Prowler.  Team 2 will flip the tire.

The first TEAM to complete all 4 stages wins.

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Diana and Jen A. workout while Joe S. and Melissa P. discuss strategy….or wedding plans.
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