FRIDAY 4.14.17
FRIDAY PREP SESSION: PULL UPS (STRICT AND KIPPING) METCON: 60 ALTERNATING DUMBBELL SNATCHES (50#/35#) M = 60 / F = 50 HAND RELEASE...
END OF THE OPEN PARTY @ HUB CITY TAP HOUSE
The CrossFit Spartanburg "End of the Open" party will be at Hub City Tap House (downtown Spartanburg) on April 29th at 1PM. This will be...
THURSDAY 4.13.17
THURSDAY PREP SESSION: FRONT SQUATS AND PUSH PRESS SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD...
WEDNESDAY 4.12.17
WEDNESDAY PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION TRANSFER TO RIG PROGRESSION = 3 KIP SWINGS + 3-5 TOES-2-BAR...
TUESDAY 4.11.17
TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST...
MONDAY 4.10.17
MONDAY PREP SESSION: GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS) EXPLOSIVE JUMPING METCON: (COMPARE TO CFS WORKOUT "KIRBY -...
FRIDAY 4.7.17
FRIDAY PREP SESSION: PUSH UPS AND HAND RELEASE PUSH UPS METCON: 15 WALL BALLS (20#/14#) 12 BOX JUMPS (24"/20") 9 TOES-2-BAR X6 ...
THURSDAY 4.6.17
THURSDAY PREP SESSION: STRICT PULL UPS AND GYMNASTIC KIPPING STRENGTH: FRONT SQUAT EVERY 1:30 5 REPS @ 70% X5 OLY: CLEAN & JERK ...
WEDNESDAY 4.5.17
WEDNESDAY PREP SESSION: JUMP ROPE (SINGLE, DOUBLE AND TRIPLE UNDERS) METCON: 15 DEADLIFTS (225#/155#) 200M RUN X4 *10:00 TIME CAP...
TUESDAY 4.4.17
TUESDAY PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION METCON: 12:00 AMRAP 7 PULL UPS 7 KETTLEBELL HANG...
