Workout of the Day

Monday 2/3/20

CrossFit SPT’s February Newsletter went out on Friday! Please check your email for all of the exciting happens around the gym this month.

Strength:

Back Squat
12:00 to Establish 5 Rep Max

Conditioning:

“Dumb Luck”
For Time
Buy In – 800m Run
5 Rounds:
10 Alternating Dumbbell Power Snatches 50/35
10 Single Dumbbell Box Step-ups 24/20
100′ Single Dumbbell Famers Carry
Cash-Out – 800m Run
25:00 Time Cap


Friday 1/31/20

Strength:

Every 2:00 x 7 Sets
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch


Conditioning:
“Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)



Thursday 1/30/20

Conditioning:

“Triplets”
Teams of 3:
For Time (25 Minute Cap):
100 Push Ups
50/35 Calorie Assault Bike OR 75/50 Cal Row OR 600m Run (1 Runs At a Time)
50 Deadlifts (155/105)
50/35 Calorie Assault Bike OR 75/50 Cal Row OR 600m Run

100 Push Ups
50/35 Calorie Assault Bike OR 75/50 Cal Row OR 600m Run
50 Deadlifts (185/135)
50/35 Calorie Assault Bike OR 75/50 Cal Row OR 600m Run

100 Push Ups
50/35 Calorie Assault Bike OR 75/50 Cal Row OR 600m Run
50 Deadlifts (225/155)
50/35 Calorie Assault Bike OR 75/50 Cal Row OR 600m Run


Wednesday 1/29/20

Strength:
Alternating On the Minute x 9 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: __ Strict/Kipping Handstand Push-ups
Minute 3: (:30 Hollow Hold)

Conditioning:
“Buckle Up”
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row


Tuesday 1/28/20

Skill/Strength:

EMOM 10:00
Min #1 – 10 Pistols
Min #2 – 5-4-3-2-1 Weighted Strict Pull-Up
*Build In Weight

Conditioning:

“Speed Limit”
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike OR 2,000/1,500m Row
Directly Into…
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups


Monday 1/27/20

Strength:

Barbell Complex
Take 15:00 to Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

Conditioning:

“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats to Med Ball
10 Front Squats (155/105)
50 Air Squats to Med Ball
10 Push Jerks (155/105)
50 Air Squats to Med Ball
10:00 Time Cap


Saturday 1/25/20

Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

Friday 1/24/20

Strength:
3 Giant Sets
50′ Single Arm Overhead Dumbbell Walking Lunge (Left)
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
1:30 Rest Between Sets

Conditioning:

“Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
Time Cap 15


Thursday 1/23/20

Strength:

Overhead Squat
Every :90 x 5 Sets

1 pause OHS (:03 in bottom) + 2 OHS
*Start around 60% and build

Conditioning:

“Ab-sured”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses (Unbroken)
Build in Strict Press Weight