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CrossFit Preferred News & Workouts July 10th-15th, 2017

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This week at CrossFit Preferred:

  • We welcome our newest coach Shanna Duvall! She will be coaching some of our morning classes. We are very excited to have her join our coaching team! She has been training CrossFit for almost 11 years and has a ton of experience competing, coaching and teaching! She competed on the East Valley CrossFit Regional Team this year and has competed in regionals in the past. She is also a Doctor of Chiropractic and knows how to help get your body moving the best way possible. She loves coaching and helping people become their best selves. We are very honored to have her join us and excited to get to know her better!

 

  • Track practice is back on this Wednesday at 5:30 am at Highland High School Track! 

Quote Of The Week: 

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” – Ralph Waldo Emerson  

MONDAY

WARM UP

Deadlift Prep

STRENGTH

Option A

DEADLIFT

Build to a Heavy Set of 3

Two weeks ago, we established a heavy triple. Again, this is not an effort to find a 3-Rep Max.

Option B

DEFICIT PAUSING SNATCH DEADLIFTS

Set #1 – 3 Pausing Reps @ 90% of 1RM Snatch

Set #2 – 3 Pausing Reps @ 95% of 1RM Snatch

Set #3 – 3 Pausing Reps @ 100% of 1RM Snatch

Set #4 – 3 Pausing Reps @ 105% of 1RM Snatch

On the deficit pausing snatch deadlift, stand on a small plate or riser… aim for no more than 2 inches.

The pause will take place just below the knee, and we are to hold there for a full 2-second pause. At this position, we have three checkpoints: Midline, chins, weight distribution

Drop from the top, not shrug 2 min rest between sets

MET-CON

“AIR BALL”

4 Rounds:

21 Wallballs (20/14)

18 Calorie Row

15 Box Jumps (24″/20″)

12 Alternating Dumbbell Snatches (50/35)

Notes: Box: We are looking for a jump stimulus today, and it would be best to modify to a lower box (or stacking of plates) before we move to a step-up.

ACCESSORY

BAR MUSCLE-UPS

AMRAP 5: Bar Muscle-Ups

*EMOM (and starting), 9/6 Calorie Assault Bike

Score is total bar muscle-ups throughout the 5:00 window, but the athlete must complete the bike calories first before starting any muscle-ups. The purpose here is two-fold: to build high intensity power output on the bike (sprint capacity), and to practice sets of bar muscle-ups under fatigue. Post total bar muscle-ups to the leaderboard below.

MOBILITY

1:00 sleeper each side

1:00 Pidgeon each side

TUESDAY

WARM UP

Dynamic + Barbell Clean and Jerk Review

STRENGTH

Hand stand push ups

EMOM 10

You pick the number (sub negatives)

MET-CON

“BABY GLEN”

For Time:

15 Clean and Jerks (135/95)

800 m Run

5 Rope Climbs (Sub 4 pull-ups (strict if able) + 4 Knees to Elbow for each rope climb. So, 5 x 4+4

800 m run

50 Burpees

MOBILITY

Pectoral Smash 1:00 each

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

WEDNESDAY

WARM-UP

Back Squat Prep

STRENGTH

STAMINA SQUAT

OTM x 12 (6 Rounds):

Odd Minutes – 1 Front Squat @ 80%

Even Minutes – 3 Back Squats @ 80%

MET-CON

3 rounds for time:

100 Double Unders (or 2 minutes max reps)

1 min Elbow Plank

Note: Todays focus is about keeping the heart rate low enough to string together more double unders.  It’s not glamorous, but it works.

Rest 2 min

3 Rounds for time:

30 KB swings

1 min L-sit (sub chair)

Note: If you break, you must accumulate a minute total.  It is not max seconds within the minute.

ACCESSORY

Smash calves 1:00 each leg

Down dog 1:00

CROSSFIT ENDURANCE TRACK WORKOUT

Warm-up – 800 m slow jog

Work out

3 Sets:

500 m @ 1 mile PR time

rest 1 min

300 m @ 1 mile goal pace

rest 4 min

Goal – your 300 m pace/time should be faster than your 500 m pace/time

Cooldown – 800 m easy

THURSDAY

STRENGTH

Weighted Lunges

4×10 (75/55) (115/75) (135/95)

MET-CON

“JT”

21 – 15 – 9:

Kipping Handstand Pushups

Kipping Ring Dips

Pushups

ACCESSORY:

60 Crunches

60 Stink Bugs (light weight if able and low back must remain on the floor)

30 Glute Bridges

MOBILITY

Couch Stretch – 2:00 Each Leg
FRIDAY

WARM-UP

Tempo Row – 5 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:

8 Pushups

8 AbMat Sit-Ups

8 Dowel Overhead Squats

STRENGTH

OPTION A

PUSH PRESS

On the 2:00 x 7 sets of 3 (building, from a rack)

OPTION B

CLEAN AND JERK TECHNIQUE

“On the 2:00” x 7 Sets:

3-Position Squat Clean + Split Jerk

First squat clean is from the floor.

Second squat clean is from knee level.

Third clean is from mid-thigh, or power position.

A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

MET-CON

“FULL SPLIT” (TEAM OF 2)

In Teams of 2…

AMRAP 20:

5 Front Squats (165/110)

15 Plate Hops*

15/10 Calorie Assault Bike/Row or 200 m run

Partners complete full rounds before switching. On the front squats, we are looking for a loading that is without question unbroken every round. In other words, a weight that we know we can front squat for 15-20 repetitions unbroken when fresh.

MOBILITY

Assisted Thoracic Opener – 2 sets of 1:00

Ankle Flexibility (Dorsiflexion) – 1:00 each foot

SATURDAY

WARM UP

Coaches Choice

MET-CON

3 Rounds:

800 Meter run or row

21 Toes to Bar

15 Hang Power Snatches (bar)

ACCESSORY

TBD

MOBILITY

Banded Shoulder Distraction – 1:00 Each Side