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CrossFit Preferred News & Workouts August 14th-19th, 2017

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This week at CROSSFIT PREFERRED:

  • We are excited for the Double Under Clinic Coached by Shanna Duvall this Saturday at 9:00am and 10:00am! We still have some spots left! Please sign up on the whiteboard at the gym.
  • We will have no mobility class this next Saturday at 7:00am. We will have Open Gym from 7:00am-8:00am, CrossFit at 8:00am, No 9:00am CrossFit Class due to the Double Under Clinic. 
  • This week is a Volume Deload week – What this still allows time for is strong intensity on our conditioning/metcon pieces. This will build great fitness and allow us to recover from the heavy lifting. To continue pushing forward it is a must to take these periods to allow the body to heal and recover. We will be moving into a heavy barbell cycle next week.

Monday

Warm Up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Metcon

“JUMP STREET”

3 Rounds:
400 Meter Run
15 Power Clean and Jerks (115/80)/ (95/65) (75/45)
75 Double-Unders ( sub 150 Single Jumps)

Midline

1 Set, Not for Time:
40 V-Ups
50 AbMat Sit-Ups
60 Supermans with 2 second hold

Tuesday

Warm Up

500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Glute Bridges
10 Alternating Spiderman and Reach

2 Rounds of:
4 Scap Retractions
8 Pushups
12 Air Squats

1 Round, Moderate Intensity:
10 Calorie Row
5 Burpees Over Rower
5 Empty Barbell Thrusters

Rest 1:00 – 2:00

1 Round, Higher Intensity:
5 Calorie Row
3 Burpees over Rower
3 Light Barbell Thrusters (first weight)

Metcon

“FREEDOM TRAIL”

“Freedom Trail” Part #1
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (75/55) (65/45) (45/35)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (95/65) (75/55) (65/45)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
9 Calorie Row
9 Lateral Burpees over the Rower
Max Thrusters (115/80) (95/65) (75/55)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95) (115/80) (95/65)

Wednesday

Warm Up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
1-3 Strict Pull-Ups
9 Wall
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Metcon

Part 1:

“CHIQUITAS”

15 KBS
15 TTB
10 KBS
10 TTB
5 KBS
5 TTB
800 Meter Plate carry Run (45/35)
5 KBS,
5 TTB
10 KBS,
10 TTB
15 KBS
15 TTB

KBS – Kettlebell Swings, Rx loading at 70/53, scaled at 53/35, Fit at 35/20
TTB – Toes to Bar.  Scaled- knee raises

Part 2:

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 50 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side. Here we can refine our movement with moderate loads, while allowing the body and mind to recover on this deload week.

CrossFit Preferred Endurance – Meet at Highland High School at 5:30am

Warm Up

800 Meters

Workout

3 Sets: (8 x 100 Meters) with 45 seconds rest between reps and 4 minutes rest between sets.

Cool Down

800 Meters

Thanks to Aerobic Capacity for the workout.

Thursday

Warm Up

400m row

10 Samson Stretch

10 Leg swings each leg (Front to back/side to side)

10 Single leg glute bridges

10 Russian Baby Makers

1:00 Bar hang

10 Air Squats

Barbell Warm Up

Strength

Pause Back Squats

5×4 with 4 second pause @ 60-65%

Metcon

2 mile run relay

Teams of two. Partner 1 runs 200m while partner 2 rests. Partners alternate until they finish the 2 miles. 16 total 200s per team.

Friday

Warm Up

Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
3 Russian Baby Makers
3 Burpees
3 Box Reps*

Metcon

“THE GOOD LIFE”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

Saturday

Warm Up

400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each) 
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Barbell Warmup – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon

“ADDERALL”

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95) (115/ 80) (95/65)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80) (95/65) (75/55)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65) (75/55) (55/35)