CrossFit SPT

Conditioning:
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Medball Run (20/14)

At Home:
On the 5:00 x 6 Rounds:
10 Single Dumbbell Power Clean and Jerks
400 Meter Run
100 Meter Single Dumbbell Farmer Carry 

Conditioning:
“eHarmony”
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 95/65
Time Cap 15:00

Midline:
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

At Home
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
On the Minute: 5 Burpees
Time Cap 15:00

Midline
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

Conditioning:
“Reverse Psychology”
5 Rounds For Time:
30 Reverse Lunges
200m Run
10 Toes to Bar
Time Cap 16:00

Body Armor
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets

At Home
Conditioning:
5 Rounds For Time:
30 Reverse Lunges
200 Meter Run
10 Reverse Burpees
Time Cap 16:00

Body Armor
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets

Conditioning:
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

At Home
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats 
Rest 5 Minutes 
AMRAP 5: 
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters 
Rest 5 Minutes 
AMRAP 5: 
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

Conditioning:
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

At Home
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Happy Memorial Day!
*Please bring your own towel/mat for your push ups and plenty of water!*

Memorial Day is the day that we honor those (and their loved ones) who are going to, who are currently, and who have served for our country. We thank you for your service!

Heat Times

• 5am, 6:15am, 7:30am, 8:45am, 10am, 11:15am  
• 10 athletes per heat.
• You must have signed up via Zen Planner.
• If these times fill up, we are open to adding additional times.
• ALL Heats will have a 1 hour hard stop so that athletes can wipe their bars down and be done for the next group of athletes to come in.
• Each heat will go through a coach-lead warm up.

Workout Break Down

• We will be performing Murph as it was originally written, and will not be partitioning the middle reps
  • For Time
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run
• Workout Flow –
  • Only pull ups/ring rows will be done in the gym.
  • Air squats will be done outside as well.
  • After the pull ups, move outside to perform push ups on a gymnastics mat.
  • After the run, perform pull ups/ring row on the rig.
  • The 1 mile route will be marked. 
• Athletes will have the scaling options of:
  • ring rows instead of pull ups
  • knee push ups or wall push ups
  • 1/4 Murph (400m run, 25 pull ups, 50 push ups, 75 squats, 400m run)
  • 1/2 Murph (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run) 
• Please bring a towel/wipes to clean the rig and your push up mat with.

Gym
Conditioning:
3 Rounds:
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees
*On the Minute: 20 Double Unders
Time Cap 25:00

Body Armor
For Time:
50 “Child Makers”
1 “Child Maker”: 
1 Push-up 
1 Dumbbell Row (Left) 
1 Dumbbell Row (Right) 
1 Dumbbell Deadlift
Time Cap 10:00

At Home
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees
*On the Minute: 20 Double Unders
Time Cap 25:00

Body Armor
For Time:
50 “Child Makers”
1 “Child Maker”: 
1 Push-up 
1 Dumbbell Row (Left) 
1 Dumbbell Row (Right) 
1 Dumbbell Deadlift
Time Cap 10:00

Gym
Strength:
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
* Barbell Loaded at 60% 1RM Front Squat

Conditioning:
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

At Home
Conditioning:
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

Body Armor
Accumulate 3 Minutes in a Weighted Hollow Hold 
Every Break: 30 Second Arch Hold

Gym
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

At Home
5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Russian Dumbbell Swings
1 Minute Rest

Reminder – Please bring a water (or 2) and a towel for wiping down your equipment!
Strength:
On the 1:30 x 5 Sets:
1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch
*Start light and build

Conditioning:
5 Rounds:
AMRAP 3:
3 Power Snatches 95/65
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds

At Home
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches 
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds

Body Armor
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts 
30 Seconds Rest