Blog

Tuesday 6/30/20

Strength:
Snatch Complex
Squat Snatch + Overhead Squat + Hang Squat Snatch
Every :90 for 15:00
Complete 1 Complex
Build weight across sets

Conditioning:
AMRAP 20
1000/900m Row
100 AIr Squats
100 Lunges

Monday 6/29/20

Do not forget to wear a face covering to the gym!
All details will be found in the email you received from us on Thursday, June 25th.
Strength:
Back Squat
EMOM 15
1 Rep, Building

Conditioning:
For Time
8 Rounds
8 Box Jump Overs 24/20″
7 HSPU
6 Squat Cleans 95/65
16 Min Cap

Saturday 6/27/20

Do not forget to wear a face covering to the gym!
All details will be found in the email you received from us on Thursday, June 25th.

Conditioning:
AMRAP 20
30/20 Calorie Bike or Row
30 Wallballs
30 Push Ups

Friday 6/26/20

CrossFit SPT has a team competing at Muscle Madness TOMORROW!
We would love to get a crew out there to cheer on Kendra Kraus and Oscar Lopez!!
Heat Schedule:
8:45am, 10:15am, and 11:45am
Location:
Sandy Lake CrossFit – 989 W Sandy Lake Rd Suite 400, Coppell, Texas 75019

From the Competition Hosts:
Spectators:
We WILL be allowing spectators INDOORS during all events! We will have two separate viewing areas marked by yellow/black caution tape. Athletes are encouraged to bring along their fans as they will be welcome in the Athlete Village outdoors as well as encouraged to visit with our various vendors. There will be limited refreshments available for sale and Kona Ice will be making an appearance as well! We ask no animals inside the gym but feel free to bring your furry friends along to hangout in the Athlete Village.

COVID-19 Considerations:
Based on the most recent guidance published by Dallas County, all participants in Muscle Madness (athletes, staff, vendors) MUST bring masks. Athletes will NOT wear masks during their workouts as 6 feet of separation will be established between teams. Athletes WILL wear masks during check in, athlete briefing, and any other situations in which 6 feet of social distance are not possible to maintain. ALL spectators must properly wear masks in the viewing areas.

Strength:
Power Clean
EMOM 5 – 3 Reps
EMOM 5 – 2 Reps
EMOM 5 – 1 Rep

Conditioning:
For Time
21-15-9
Overhead Squat 115/85
Bar Facing Burpees
Toes to Bar
15 Min Cap

Thursday 6/25/20

Skill:
Strict HSPU
5 Sets for 5-10 Reps
If confident with strict handstand push ups, go for a max effort set.

Conditioning:
For Time
3 Rounds
50/40 Calorie Row or Bike
50 Box Step Ups 24/20″
1:00 Plank or HS Hold
20 Min Cap

Wednesday 6/24/20

CrossFit SPT has a team competing at Muscle Madness this weekend!
We would love to get a crew out there to cheer on Kendra Kraus and Oscar Lopez!!
Heat Schedule:
8:45am, 10:30am, and 12:15pm
Location:
Sandy Lake CrossFit – 989 W Sandy Lake Rd Suite 400, Coppell, Texas 75019

From the Competition Hosts:
Spectators:
We WILL be allowing spectators INDOORS during all events! We will have two separate viewing areas marked by yellow/black caution tape. Athletes are encouraged to bring along their fans as they will be welcome in the Athlete Village outdoors as well as encouraged to visit with our various vendors. There will be limited refreshments available for sale and Kona Ice will be making an appearance as well! We ask no animals inside the gym but feel free to bring your furry friends along to hangout in the Athlete Village.

COVID-19 Considerations:
Based on the most recent guidance published by Dallas County, all participants in Muscle Madness (athletes, staff, vendors) MUST bring masks. Athletes will NOT wear masks during their workouts as 6 feet of separation will be established between teams. Athletes WILL wear masks during check in, athlete briefing, and any other situations in which 6 feet of social distance are not possible to maintain. ALL spectators must properly wear masks in the viewing areas.

Strength:
Strict Press
12:00 to establish a 1RM

Conditioning:
For Time
1000m Row
Then
120 Double Unders
30 Thrusters 75/55
15 Chest to Bar
80 Double Unders
20 Thrusters
10 Chest to Bar
40 Double Unders
10 Thrusters
5 Chest to Bar
18 Min Cap

Tuesday 6/23/20

Strength:
Front Rack Reverse Lunges
Every 3:00 for 15:00
Complete 10 reps (5/side)

Conditioning:
3 Rounds
800m Run
24 S-KB Snatch 53/35 (switch arms anytime)
20 Min Cap

Monday 6/22/20

Strength:
Front Squat
In 12:00 complete 3×10
Increase weights across sets

Conditioning:
AMRAP 15
15/10 Calorie Bike or Row
10 Burpees to Target
5 Muscle Ups

Saturday 6/20/20

For Time
25 Hang Power Cleans 135/95
25 Ring Dips or Push Ups
20 Hang Power Cleans
20 Ring Dips or Push Ups
15 Hang Power Cleans
15 Ring Dips or Push Ups
12 Min Cap

Friday 6/19/20

Strength:
Hang Squat Snatch
EMOM 12
2 Heavy Reps

Conditioning:
5 Rounds
200m Run
15 KB Swings 53/35
10 HSPU
15 Min Cap