CrossFit SPT

Conditioning:

“Sea Horse”
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees

Strength:

Macho Man Complex
15 Minutes to Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
*These 9 reps are meant to be completed without dropping or pausing on the floor with the barbell

Conditioning:

“Randy Savage”
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

*1 Round of “Macho Man” *
3 Power Cleans
3 Front Squats
3 Push Jerks
*Within the workout, athletes can break up the reps of “Macho Man”

NTX Classic Information Posted Under the Workout!

Teams of 2
AMRAP 5:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
-Rest 5 Minutes-
AMRAP 5:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
-Rest 5 Minutes-
AMRAP 5:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

Partners will alternate movements:
P1 – Row
P2 – KB
P1 – thrusters
P2 – Row
P1 – KB
etc….

NTX Classic Information
Location
CrossFit Argyle
2126 Hamilton Road, Argyle

SPT Teams and Heat Info:
Debbie and Gatlin
Friday – Heat 1 – Lane 4 at 6pm
Saturday – Heat 1 – Lane 4 at 9am, 10am, 11am, 12:10pm

Jenny and Anand
Friday – Heat 1 – Lane 5 at 6pm
Saturday – Heat 2 – Lane 1 at 9:10am, 10:10am, 11:12am, 12:30pm

Tim and Bill
Friday – Heat 3 – Lane 2 at 6:30pm
Saturday – Heat 3 – Lane 4 at 9:20am, 10:20am, 11:24am, 12:50pm

Casie and Carl
Friday- Heat 3 – Lane 4 at 6:30pm
Saturday – Heat 4 – Lane 1 at 9:30am, 10:30am, 11:36am, 1:10pm

NTX Classic Information Posted Under the Workout.
Athletes first workout is TONIGHT!

Strength:

15:00 to Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

Conditioning:

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

NTX Classic Information
Location:
CrossFit Argyle
2126 Hamilton Road, Argyle

SPT Teams and Heat Info:
Debbie and Gatlin
Friday – Heat 1 – Lane 4 at 6pm
Saturday – Heat 1 – Lane 4 at 9am, 10am, 11am, 12:10pm

Jenny and Anand
Friday – Heat 1 – Lane 5 at 6pm
Saturday – Heat 2 – Lane 1 at 9:10am, 10:10am, 11:12am, 12:30pm

Tim and Bill
Friday – Heat 3 – Lane 2 at 6:30pm
Saturday – Heat 3 – Lane 4 at 9:20am, 10:20am, 11:24am, 12:50pm

Casie and Carl
Friday- Heat 3 – Lane 4 at 6:30pm
Saturday – Heat 4 – Lane 1 at 9:30am, 10:30am, 11:36am, 1:10pm

NTX Classic Information
Location
CrossFit Argyle
2126 Hamilton Road, Argyle

SPT Teams and Heat Info:
Debbie and Gatlin
Friday – Heat 1 – Lane 4 at 6pm
Saturday – Heat 1 – Lane 4 at 9am, 10am, 11am, 12:10pm

Jenny and Anand
Friday – Heat 1 – Lane 5 at 6pm
Saturday – Heat 2 – Lane 1 at 9:10am, 10:10am, 11:12am, 12:30pm

Tim and Bill
Friday – Heat 3 – Lane 2 at 6:30pm
Saturday – Heat 3 – Lane 4 at 9:20am, 10:20am, 11:24am, 12:50pm

Casie and Carl
Friday- Heat 3 – Lane 4 at 6:30pm
Saturday – Heat 4 – Lane 1 at 9:30am, 10:30am, 11:36am, 1:10pm

Conditioning:

“Climbing Annie”

For Time
10-20-30-40-50:
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

Strength:

Back Squat
In 15:00 Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

Conditioning:

“Step Aerobics”
3 Rounds For Time:
10 Squat Cleans 115/85
20/14 Calorie Assault Bike
20 Single Dumbbell Box Step-ups (10 Each Side)
Dumbbell: 50/35
Box: 24/20

This Friday and Saturday, November 15 and 16, CFSPT has 4 teams competing at the NTX Classic at CrossFit Argyle!
We will share details as they are announced.
CrossFit Argyle
2126 Hamilton Road
Argyle TX 76226

Conditioning:

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
15/12 calorie bike/row

*Switch After Fully Completed Rounds (6 Each)

Happy Veteran’s Day
We thank you for service!

Strength:

Strict Press
Every :90 x 6 Sets
3 reps

Conditioning:

“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Teams of 3
AMRAP 25:
200 Meter Med Ball Run 20/14
7 Burpees
7 Deadlifts 205/145

*When the workout begins, the first athlete will take off for their 200 meter wreck bag run while the other two athletes are resting
*When the first athlete returns with the bag, they will hand it off to the second athlete in line, and the second athlete will do the same to the third athlete upon their return
*The athlete who just handed off the bag will then go and complete 7 burpees and 7 deadlifts
*After finishing the deadlifts, athletes will rest until the bag returns
*In short, the bag is always moving and athletes must complete the 14 reps inside before getting on the bag again

Open Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft. Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft. Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft. ♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.