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CrossFit Preferred News & Workouts August 7th-12th, 2017

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Hope everyone is enjoying the games! It always amazes me what the CrossFit Games Athletes are able to accomplish! I am excited to see how it all turns out this afternoon!

We may not be the top 1% Games Athletes but our bodies are more capable than many of us comprehend.

We can learn so much from the Games Athletes in so many areas. They are constantly working on their mental game to keep pushing when they want to quit. They get up and train even when they may want a day off because they know what their goals are for themselves. We can succeed if we know what our why and goals are. If you have not thought about this for the gym lately choose one thing that you want to get better at and start working towards improving a little each day. This is is the common formula for success that I learn from the Games Athletes each year.

As coaches we want to help you improve. Please discuss with us what you want to improve so we can help you!

SHIRT ORDER

We did not have enough orders for the online order of the shirts we sent out 2 weeks ago.

The reason we decided to go with selling shirts online is that we found a new company that creates great designs.

The company is called Forever Fierce. They are the leading custom apparel vendor for CrossFit affiliates around the world. Check out their site ForeverFierce.com to see their unique and very cool looking designs. The owner Matt has been great to work with and I am excited to see future designs.

I love the design that they currently have for us that you can see @ https://foreverfierce.com/products/crossfit-preferred-august

They use the same shirts we have been using from Next Level. They are a high quality shirt.

4 THINGS TO KNOW ABOUT THE SHIRT ORDER

1. They are super easy to order online.

2. There will be no shipping costs because they will be sent to the gym where we will distribute to each person that orders.

3. We will not be ordering extra’s. We have decided that it does not make sense to stock shirts anymore.

4. Once the order is complete we will have the shirts within 2 weeks.

HERE IS THIS WEEKS TRAINING!

MONDAY

WARM-UP

3 Rounds:

200 m run + 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

“On the Minute” x 3 Rounds:

Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s

choice.

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

METCON

“NASTY GIRLS AT THE BAR”

3 Rounds:

50 Air Squats

7 Bar Muscle-Ups* (sub = 7 Burpee pullups)

10 Hang Power Cleans (75/55) (105/75) (135/95)

MOBILITY

1:30 sleeper stretch each side

1:00 neck stretch each side

TUESDAY

WARM-UP

400 Meter Light Row or Run into…

2 Sets:

10 Sit-Ups

10 Super mans

10 Alternating Spiderman and Reach

2 Rounds of:

4 Scap Restractions

8 Pushups

12 Air Squats

Finish with…

250m Row + 200m Run at 80% intensity

STRENGTH

KIPPING HANDSTAND PUSHUPS

On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Repeat this process for three total rounds (9 Minutes total).

If we do not have handstand pushups yet, complete as pike pushups off of the box. A third option is a

standard push-up.

METCON

“BOAT RACE”

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

ACCESSORY

ABS 300

WEDNESDAY

WARM-UP

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

1-3 Strict Pull-Ups

9 Wall Squats

12 Alternating Spidermans

15 AbMat Sit-Ups

:20 second Samson Stretch each side

STRENGTH

A. STRICT PULL-UPS

One attempt for max repetitions.

Athlete’s are allowed to hang from the bar for as long as they would like (it does not need to be

consecutive motion)

B. BACK SQUAT

15-Rep Test

Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test

of “Grunt Work”.

METCON

“BUMBLEBEE”

AMRAP 7: Clean and Jerks (95/65) (125/85) (155/105)

*OTM – 7 Wallballs (14/10) (20/14) (30/20) *Females to a 9′ Target

This workout will start with the wallballs. At the call of 3-2- 1 Go, the athlete completes 7 heavy wall balls

repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell.

Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the

total).

MOBILITY

Half saddle

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

WARM UP/SKILL

800 Meters Easy/Stretch 

WORKOUT

Part # 1

3 x 1 Mile at moderate pace with 1 minute rest between reps. 1 minute rest between reps.

(Do not look at watch while running. Go off feel. Each mile should be within 15 Seconds)   

Rest 5 Minutes

then

Part # 2

5 x 60 meter sprints with 240 meter slow recovery jog then 30 seconds rest.

or option # 2 instead of 1 mile repeats

3 Sets of 4 x 400 Meters with 50 seconds rest between reps and 4 minutes rest between sets.

COOLDOWN

800 Meters Easy

THURSDAY

WARM UP

Coach’s Choice

STRENGTH

3 “Super Sets”

Max Reps Floor Press 75% of 1 RM

24 single leg bridges (12 each leg)

Rest 3:00 between sets.

METCON

Complete as many rounds and reps as possible in 8 minutes of:

5 Renegade Rows

20 Walking Lunges with Dumbbells in Farmer’s Carry

(use same weights as you did for renegade rows)

STAMINA EMOM

EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS (53/35)

Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

Post total TTB to the Whiteboard.

FRIDAY

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 Walkouts

3 Russian Baby Makers

10 AbMat Sit-Ups

Coach led Barbell Complex Review

SQUAT CLEAN COMPLEX

7 Sets of the complex:

Clean Pull + High Hang Squat Clean + Hang Squat Clean

METCON

“HEARTBREAK KID”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

MIDLINE

3 Sets:

10 KB Suitcase Deadlifts

20 Crunches

SATURDAY

WARM UP

2 Rounds:

10 Hollow Rocks

10 Superman Rocks

1:00 Medium-Paced Row, into:

2 Rounds:

10 Banded Good Mornings

10 Slow Air Squats

:30s Fast Paced Row

ROW CONDITIONING

In teams of 3:

Row 10,000 Meters

*Athletes change every 250 meters.