Blog Search

CrossFit Preferred News & Workouts August 28th-September 2nd, 2017

By: 0

We have had a great August at CrossFit Preferred!

  • Congratulations to Ashley Awender for passing the CrossFit Preferred Red Level Test! She set it as a goal months ago and just accomplished her goal! It is so fun and rewarding to see each of you working hard to accomplish goals!
  • This weekend we had members Brie Kraus,  Meagan Myers,  Jessica Dixon and Casey Russel attend the CrossFit Level One Seminar at CrossFit Fury in Goodyear, Arizona. They had a great time and we are looking forward to learning more of what they learned from them.
  • This last weekend we had coaches Tara Roberts, Patrick Harris and Rob Flunker compete at the Rush Club Cock Fight Throw Down competition in Mesa. They did great and had a fun time!

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

Stength

8 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

On the Pausing Snatch Pull (full description below), pause for a full 2 seconds at each position.
On the Squat Snatch, pause for a full 2 seconds in the bottom of the squat before standing.
On the Overhead Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.

Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position

Set #1 – 50% of Current Snatch

Set #2 – 50% of Current Snatch

Set #3 – 55% of Current Snatch

Set #4 – 55% of Current Snatch

Set #5 – 60% of Current Snatch

Set #6 – 60% of Current Snatch

Set #7 – 65% of Current Snatch

Set #8 – 65% of Current Snatch

Metcon

3 Giant Sets, not for time:
12 Dumbbell Box Step-Ups (6 each side)
25 T2B
12 Sumo Deadlifts
25 Cal Row

*Weight on the Deadlift is Athletes choice, however the weight should be challenging but able to do unbroken

Tuesday

Warm up

500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms
In each row, gradually build from a slow pace to a medium pace.

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build in speed on the runs.

Strength

BACK SQUAT

10 – 8 – 6 Repetitions (Week 2 of 4)
3% Increase from Last Week on each Set

Enter estimated 1RM Back Squat

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

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

Metcon

“HELEN”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Wednesday

Warm up

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

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

Strength

Part #1 – Clean Complex 
5 Sets:
Pausing Clean Deadlift + Tall Squat Clean
(Drop the bar)
2 Squat Cleans, performed as singles.

On the pausing clean deadlift, we are pausing at (3) positions, with a (2) second pause at each:
Pause #1 – Just off the floor (~3 inches)
Pause #2 – Knee-level
Pause #2 – Power position (mid thigh)

Part #2 – Confirmation
OTM x 7 – 1 Squat Clean

Set #1 – 60% of estimated 1RM CJ

Set #2 – 65% of estimated 1RM CJ

Set #3 – 70% of estimated 1RM CJ

Set #4 – 75% of estimated 1RM CJ

Set #5 – 80% of estimated 1RM CJ

Set #6 – 80% of estimated 1RM CJ

Set #7 – 80% of estimated 1RM CJ

Metcon

DOUBLE-UNDER / BIKE

Alternating EMOM x 12:
Odd Minutes – 40 Double-Unders
Even Minutes – 12/9 Calorie Assault Bike

CrossFIt Preferred Endurance Track Workout

Warm – up – 800 meter at moderate pace

Workout

10×800 meters

partner style

Cool-Down – 800 meter at moderate pace

Thursday

Warmup

ACTIVATION

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

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

Strength

PAUSING OVERHEAD SQUAT

7 Sets of 1
(3) Pauses during the lift:
– 5 second pause at parallel
– 5 second pause at bottom of squat
– 5 second pause just above parallel (power receiving)

Metcon

“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) (95/65)(75/55)

Rest 5:00

“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) (115/80)(95/55)

Rest 5:00

“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)(135/95)(115/80)

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

TEMPO FRONT SQUAT

Week 2 of 4 of our Tempo Squats. This week we are using the same tempo, but increasing the percentages by 3% on each set. Next week, we will be introducing a different tempo in the lift.

9 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in.

There will be (3) waves, with each wave starting at 53% (3 percent higher than last week).
On each wave, the final lift of each will grow in percentage.

Set #1 – 53% 1RM Front Squat

Set #2 – 58% 1RM Front Squat

Set #3 – 63% 1RM Front Squat

 

Set #4 – 53% 1RM Front Squat

Set #5 – 58% 1RM Front Squat

Set #6 – 66% 1RM Front Squat

 

Set #7 – 53% 1RM Front Squat

Set #8 – 58% 1RM Front Squat

Set #9 – 69% 1RM Front Squat

Metcon

“AMANDA”

9 – 7 – 5
Ring Muscle-Ups (substitute – double the number of Pull-ups or ring rows)
Squat Snatches (135/95)(95/65)(barbell)

Saturday

Warmup

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

Low intensity walk through to feel the transitions:
50 Meter Jog, 5 Wallballs
50 Meter Jog, 4 Deadlifts
50 Meter Jog, 3 Burpee Box Jump Overs
50 Meter Jog

Metcon

“PENDULUM”

400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target
400 Meter Run, 35 Deadlifts (135/95)(95/65)
400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)
400 Meter Run, 35 Deadlifts (135/95)(95/65)
400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target