Workout of the Day

Saturday 10/19/19

Team Scaled It SPT are competing at Row & Oak CrossFit! Event details will be post to the SPT Community Facebook page when we get them!

Teams of 2
32:00 AMRAP
400m team run
42 kettlebell swings 53/35
30 push ups
split inside work evenly

Friday 10/18/19

Open Workout 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
35-lb./ 50-lb.

Scaled (Ages 16-54)
20-lb. DBs, hanging knee-raises, single-unders / 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15 
20-lb. DBs / 35-lb. DBs

Masters 55+
20-lb. DBs / 35-lb. DBs

Scaled Masters 55+
15-lb. DBs, sit-ups, single-unders / 20-lb. DBs, sit-ups, single-under


Thursday 10/17/19

Conditioning:

PreGame 20.2

5:00 assault bike:
minutes 1 and 2 – light pace
minutes 3 and 4 – light/moderate pace
minutes 5 – moderate pace

2 Rounds
5 pausing overhead squats (light load)
250m light row
5 thrusters (light load)
15 GHD sit ups or 20 abmat sit ups

2 Rounds
:30 at each station
superman rocks
hollow rocks
overhead circles
glute bridges

5:00 assault bike:
minutes 1 and 2 – light pace
minutes 3 and 4 – light/moderate pace
minutes 5 – moderate pace

Wednesday 10/16/19

Conditioning:

“Bam Bam”
Teams of 3
AMRAP 25: 
10/7 Calorie Assault Bike 
10 Plate Ground to Overhead (45/25) 
10 Shuttle Runs (10 Meters)

  • One athlete works at a time in this sprint interval workout 
  • The athlete will complete all reps at the bike, ball, and shuttle runs before the next athlete goes 
  • Rounds are counted every time an athlete finishes the shuttle runs


Tuesday 10/15/19

Strength:

Thruster
15:00 to establish heavy set of 3 reps
reps will come from the floor

Conditioning:

“Childs Play”
For Time
3 Rounds
10 Thrusters (115/85) 
20 Deadlifts (115/85) 
50 Double Unders

Monday 10/14/19

SUBMIT your 20.1 scores at games.crossfit.com

Strength:

Power Clean
15:00 clock
Build to heavy single

Conditioning:


“Point Blank”
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups


Saturday 10/12/19

Teams of 2
30 pull ups, 20 front squats 1,000m run
28 pull ups, 18 front squats, 800m run
26 pull ups, 16 front squats, 600m run
24 pull up, 14 front squats, 400m run
22 pull ups, 12 front squats, 200m run
Barbell – 115/75
Split all work and runs evenly 

Friday 10/11/19

Open Workout 20.1
For Time
10 Rounds
8 ground to over head 95/65
10 bar facing burpees

WORKOUT VARIATIONS

Rx’d (Rx’d Ages 16-54) 95 lb/65lb
Scaled (Scaled Ages 16-54)
45 lb., may step over bar on burpees / 65 lb., may step over bar on burpees
Teenagers 14-15 45 lb/  65 lb
Scaled Teenagers 14-15
 35 lb., may step over bar on burpees / 45 lb., may step over bar on burpees
Masters 55+ 45 lb./ 65 lb.
Scaled Masters 55+
 35 lb., may step over bar on burpees / 45 lb., may step over bar on burpees

Thursday 10/10/19

Conditioning:

“PreGame”
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (53/35) (K: 22.5/15) 
12 Air Squats
15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

Wednesday 10/9/19

Skill:

On the Minute x 12 (3 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) 
Minute 2 : 12 Toes to Bar 
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks

Conditioning:

“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
100m Plate Carry (45/25)