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CrossFit Preferred News & Workouts August 21st-26th, 2017

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We had a great turnout to our Double Under Clinic yesterday led by Coach Shanna Duvall! We had some people get their first Double Unders and learned lots of progressions, warm ups and mobility to keep us all healthy.

For those that were not able to make it we will have some video’s coming out in the near future to help us all learn and improve our Double Unders.

We will be offering more clinics in the future as part of your membership. We want to help you to keep improving!

Tiersa and I have a blog called Transcend Daily. Check out our latest post @ TranscendDaily.com

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

Strength

Build to a heavy 1RM snatch.

3 Reps @ 45% of estimated 1RM

2 Reps @ 55% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 65% of estimated 1RM

1 Rep @ 75% of estimated 1RM

1 Rep @ 80% of estimated 1RM

Take up to an additional (5) repetitions to find your heavy single for the day.

Metcon

EMOM 12

Odds- 5 perfect Barbell Squat Snatches

Evens- 8 Burpees

BODY ARMOR

2 Giant Sets, not for time: 
12 Dumbbell Box Step-Ups (6 each side) ( Video
21 GHD Sit-Ups 
12 Sumo Deadlifts ( Video
21 Seated Banded Rows ( Video)

Athlete’s choice to build in weight or stay across after the first round. Rest 2:00between rounds.

Tuesday

Warm Up

2:00 Light Bike or row into, 
2 Sets: 
10 GHD Sit-Ups 
10 Hip Extensions 
10 Alternating Spiderman and Reach ( Video
5 Strict Pull-Ups 
10 Pushups 
15 Air Squats

1 Round, Low Intensity: 
5 Wallballs, 5 Pull-Ups, 20 sec Bike

1 Round, Moderate Intensity: 
5 Wallballs, 4 TTB, 20 sec Bike

Strength

BACK SQUAT

10 – 8 – 6 Repetitions

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

Metcon

“Bike Buffet” Part #1 
AMRAP 4:00 
15-12-9: Wallballs (20/14) (14/10), CTB Pull-Ups (Pull ups)(Ring Rows) 
Time remaining, Max Calorie Assault Bike/Row

– Rest 4:00 –

“Bike Buffet” Part #2 
AMRAP 4:00 
15-12-9: Wallballs (20/14) (14/10), Toes to Bar (knee raises) 
Time remaining, Max Calorie Assault Bike/Row

– Rest 4:00 –

“Bike Buffet” Part #3 
AMRAP 4:00 
15-12-9: Wallballs (20/14) (14/10), Pull-Ups (Ring Rows) 
Time remaining, Max Calorie Assault Bike/Row

Each portion is graded independently. Enter each score to the respective boards below. 
On the wallballs, females throw to a 9′ target. 
Rx is with an Assault Bike, but annotate any changes with bikes in the Notes section. Rowing for max calories is the next best.

Wednesday 

Warm Up

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

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

Strength

STRICT PRESS

5 Sets of 3 Repetitions light load

Set #1 – 5 @ 50% of 1RM

Set #2 – 4 @ 55% of 1RM

Set #3 – 3 @ 60% of 1RM

Set #4 – 2 @ 65% of 1RM

Set #5 – 1 @ 70% of 1RM

Continue to build to a 1 Rep Max for the day

Metcon

“DROP DEAD”

4 Rounds of “Tabata” at each station. 
Station 1 – Box Jump Overs (24/20) 
Station 2 – Deadlifts (155/105)(115/65) 
Station 3 – Box Jump Overs (24/20) 
Station 4 – Deadlifts (155/105)(115/65)

A single “Tabata” round consists of :20s on, :10s off. 
Repeat this timing scheme for a total of (4) times at first the box jump overs, and then move directly into the deadlifts for another (4) rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00conditioning piece.

CROSSFIT ENDURANCE TRACK WORKOUT – Meet at Highland High School Track at 5:30am

Warm Up

800 Meters

Stretching

Workout

3 Sets

1000 Meter at Moderate to Fast Pace

100 Meter Walk

200 Meters at Easy Pace

50 Meter Sprint

200 Meters at Easy Pace

50 Meter Sprint

200 Meters at Easy Pace

2 Minutes Rest

Workout Focus:

Your 1000 Meter intervals must have an aggressive pace. Pick a pace that is about 1 mile slower than your 1 mile PR pace.

Workout compliments of Aerobic Capacity

Cool Down

5 Minutes Stretching

Workout compliments of Aerobic Capacity

Thursday 

Warm Up

400m run

1:30 Supinated bar hang

10 plate raises

10 Spiderman with reach

10 Wide stance air squats

10 Regular air squats

10 Narrow stance air squats

10 Toy Soldiers

10m Duck walk

Barbell Warm up

Strength

Build to a heavy 1RM C.&J

3 Reps @ 45% of estimated 1RM

2 Reps @ 55% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 65% of estimated 1RM

1 Rep @ 75% of estimated 1RM

1 Rep @ 80% of estimated 1RM

Take up to an additional (5) repetitions to find our heavy single for the day.

Metcon

Row 2k for Time

Friday

Warm Up

Tempo Row – 4 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 Scap Retractions or Strict Pull-Ups 
5 Pushups 
7 AbMat Sit-Ups 
9 Dowel Overhead Squats

Followed by: Snatch Barbell Warmup (empty barbell) 
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Snatch-Grip Strict Presses (behind the neck) 
5 Snatch-Grip Stiff-Legged Deadlifts 
5 Overhead Squats

Strength

Front Squat

9 Sets of 2 Tempo Repetitions 
5 Seconds Down, 3 Second Pause in Bottom, Stand.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

Metcon

“SATANS WHISKERS”

3 Rounds: 
10 Chest to Bar Pull-Ups (Pull ups) (Ring Rows) 
10 Front Squats (165/110) (135/95) (95/65) 
10 Burpees

Saturday

Warm Up

400m run

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

With about half of your working load at each movement (changing weights between): 
Run 50 Meters + 3 Power Clean and Jerks (light load) 
Rest as needed, and change weights… 
Run 50 Meters + 3 Power Clean and Jerks (middle load) 
Rest as needed, and change weights… 
Run 50 Meters + 3 Power Clean and Jerks (heavy load)

Metcon

“JACK AND JILL” – TEAM VERSION

In Teams of 3: 
600 Meter Sandbag/Plate Team Run, 70 Power Clean and Jerks (95/65) (75/55)(55/35) 
600 Meter Sandbag/Plate Team Run, 50 Power Clean and Jerks (135/95) (95/65)(75/55) 
600 Meter Sandbag/Plate Team Run, 30 Power Clean and Jerks (185/135) (135/95)(95/65) 
600 Meter Sandbag/Plate Team Run

The team runs together with a single Sandbag or Plate (70/50)(45/35). Pass the bag around as the team sees fit during the run, with the entire team needing to return before the clean and jerks can be started. If we do not have a bag, modify by carrying a single plate (45/25).

The stimulus of the workout calls for a heavier loading towards the end of the workout on the final 30 clean and jerks. When fresh, it should be a load that we are very confident we can “touch and go” for 3-5+ repetitions. Inside the workout, it may be fast singles with our teammates, but it is a weight that we are confident we can repetition when fatigued. To take another angle… 
First Power Clean and Jerk weight – 20+ Unbroken when fresh. 
Second Power Clean and Jerk weight – 10+ Unbroken when fresh. 
Third Power Clean and Jerk weight – 3-5+ Unbroken when fresh.

Body Armor

BODY ARMOR

Aim is to rest 60s between all sets. Complete all sets before moving to the next part.

A) 3 Sets of 8 Repetitions – Close Grip Bench Press 
Extend your arms straight out in front of you, and let the distance between our hands be our grip on this movement. 3 Sets of 8 repetitions, starting with a lighter load and building over the remaining sets. Complete all 3 sets before moving on.

B) 3 Sets of 12 Repetitions – Barbell Bent Over Row ( Video)

C) 3 Sets of 16 – Weighted AbMat Sit-Ups 
Anchor your feet, and you choose the weight. Free to build throughout, and good to challenge ourselves here with the loading. Dumbbells are likely the best way for you to load (across chest), but using a plate(s) work too.

D) 3 Sets of 20 – Glute Bridges ( Video
Pause, and squeeze, for a full one second at the top of each repetition.