Blog

Wednesday 2/26/20

Strength:
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Start at 40-50% of push jerk and build

Conditioning:
“Turbo Tax”
AMRAP 15:
30/21 Cal Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

Tuesday 2/25/20

Skill:
Handstand Push Up
On the 1:30 x 5 Sets:
1 Set of Strict/Kipping/Deficit Handstand Push-ups
*The goal is to hold the same rep number across the 5 rounds

Conditioning:
“Double Jeopardy”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
•Start around 55-60% of your 1RM Snatch and gradually build
•These reps do not need to be completed touch and go
•Record all 5 weights used, with the final score being the heaviest weight lifted

Monday 2/24/20

Dynamic Duo Death Match is THIS SATURDAY, and CrossFit SPT has 6 teams competing! We would love to have as many as we can show up to support our crew throughout the day!!

Dynamic Duo Death Match Heat Schedule:
#scaleditSPT (Angela Moore and Tracy Roberson)
Heat 1: 8am, 9:46am, 11:23am, 2:55pm
Mack-O Masters (Shawn Mackey and Oscar Lopez)
Heat 4: 8:33am, Heat 5: 10:22am, 12:31pm, 3:39pm
Average Joes (Carl Stovall and Chris Rutledge)
Heat 5: 8:44am, Heat 6: 10:31am, Heat 7: 1:06pm, 4:01pm
WOD Bod (Elizabeth Sparks and Tonya McCrary)
Heat 7: 9:06am, 10:40am, Heat 9: 1:40pm, 4:23pm
The Jerk Wods (David Diaz and Jeremy Garner)
Heat 8: 9:17am, 10:49am, Heat 10: 1:57pm, 4:34pm
2 Peas in a WOD (Maddie Sullivan and Claire McCafferty)
Heat 3 8:22am, 10:04am, Heat 4 12:14pm, 3:28pm

Dynamic Duo Death Match Location:
CrossFit DFW
401 South Pearson Lane
Southlake

Strength:
Back Squat Week 3
Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
Set 5 (On the 8:00): 1 Rep @ 100%
Set 6 (On the 9:00): 1 Rep @ 102%
Set 7 (On the 10:00): 1 Rep @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%
*Percentages based on 5RM Back Squat

Conditioning:

“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
20:00 Time Cap

Friday 2/21/20

Strength:
Every :90 x 7 Sets
Build to a Heavy Complex of:
1 Power Clean
1 Front Squat
1 Push Jerk

Conditioning:
“Wise Men”
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

Thursday 2/20/20

Skill:
Handstand Push Up
Every :90 x 7 Sets
1-5 Reps – Kipping/Strict/Deficit

Conditioning:
“Ground Ball”
AMRAP 18:
40 Alt Reverse Lunge
1 Rope Climb
20 Alt DB Snatches 50/35
1 Rope Climb

Wednesday 2/19/20

Strength:
Deadlift
Every 2:00 x 4 Sets
Build to Heavy Set of 5

Conditioning:
“The Undertaker”
AMRAP 13:
60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Tuesday 2/18/20

Conditioning:
“Long Haul”
For Time
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups 24/20 50/35
40 Burpees
50/35 Calorie Row
Time Cap 25:00

Midline:
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs

Rest 1 Minute Between Rounds

Monday 2/17/20

Make sure to schedule your appointment with Dr. Cagan Randall, D.C. who will be working with CrossFit SPT members on Thursday from 9:45-11:45am. All details can be found in February’s newsletter!

Strength:
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”

Conditioning:

“Foot Locker”
For Time
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Time Cap 16:00

Saturday 2/15/20

Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds