CrossFit Preferred News & Workouts August 7th-12th, 2017
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!
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!
200 m run + 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side
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
“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
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.
“NASTY GIRLS AT THE BAR”
50 Air Squats
7 Bar Muscle-Ups* (sub = 7 Burpee pullups)
10 Hang Power Cleans (75/55) (105/75) (135/95)
1:30 sleeper stretch each side
1:00 neck stretch each side
400 Meter Light Row or Run into…
10 Super mans
10 Alternating Spiderman and Reach
2 Rounds of:
4 Scap Restractions
12 Air Squats
250m Row + 200m Run at 80% intensity
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
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
1-3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans
15 AbMat Sit-Ups
:20 second Samson Stretch each side
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
B. BACK SQUAT
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”.
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
CrossFit Preferred Track Workout – Meet at Highland High School at 5:30am
800 Meters Easy/Stretch
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
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.
800 Meters Easy
3 “Super Sets”
Max Reps Floor Press 75% of 1 RM
24 single leg bridges (12 each leg)
Rest 3:00 between sets.
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)
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.
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 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
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
10 KB Suitcase Deadlifts
10 Hollow Rocks
10 Superman Rocks
1:00 Medium-Paced Row, into:
10 Banded Good Mornings
10 Slow Air Squats
:30s Fast Paced Row
In teams of 3:
Row 10,000 Meters
*Athletes change every 250 meters.
2017 08 06