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CrossFit Preferred News & Workouts July 17th – 22nd, 2017

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Announcements for this week:

  •   Olympic Lifting Class on Wednesday Nights has moved to 7:00pm to 8:30pm
  •   We now have a 6:00pm CrossFit class on Wednesday going forward!
  • Saturday schedule – There has been some confusion on our Saturday schedule so I thought I would list it here;
  • 7:00 am – Mobility
  • 8:00 am – CrossFit Class
  • 9:00 am – CrossFit Class
  • You can see our current schedule for all classes by CLICKING HERE

Quote of the Week 

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”
― Darren HardyThe Compound Effect

 MONDAY

WARM UP

3 Rounds strict “Cindy”

STRENGTH

BACK SQUAT

*take 1 set of 5 @ 50-55% before you begin.  If you do not know your percentages, see the coach.

10 Reps @ 65% of estimated 1RM Back Squat

8 Reps @ 70% of estimated 1RM Back Squat

6 Reps @ 75% of estimated 1RM Back Squat

4 Reps @ 80% of estimated 1RM Back Squat

2 Reps @ 85% of estimated 1RM Back Squat

Rest about 2 min between each set

METCON

“BEACHED”

27 – 21 – 15 – 9:

Calorie Row

Kettlebell Swings (53/35)

Overhead Squats (75/55)

MOBILITY

1:00 Half saddle each leg

1:00 Neck stretch

TUESDAY

WARM UP

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

Then, Deadlift

3-3-3 (test each chosen weight increment for the WOD)

MET-CON

“PLAY DEAD”

“Play Dead” Part #1

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Deadlifts (155/115), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Deadlifts (185/135), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Deadlifts (225/155), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 25+ repetitions unbroken when fresh.

In Part #2, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.

In Part #3, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions

MOBILITY

1:30 Down dog

1:00 Hamstring stretch with band (on back each leg)

1:00 Pigeon each side

WEDNESDAY

WARM-UP

400 m Run

STRICT GYMNASTICS

The following is not for score, quality > quantity.

Minutes 0:00 – 5:00:

Handstand Floater Practice (or Free Standing Handstand Practice)

A handstand floater is kick-up to the wall, and slowly peeling one foot at a time off the wall an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.  If you are new to hand stands, practice kicking up and holding only, rest as needed.

Minutes 5:00 – 10:00:

A) 3 Inchworms

B) 3 Pausing Strict Ring or Parallel Bar Dips – 1 second pause at top and bottom of each repetition.

Band the dips as required to a difficulty that would allow 5+ repetitions when fresh.

Alternate these movements for 5 min.

MET-CON

“TREAD WATER”

2,000 Meter Row (SUB 1 mile run if needed)

150 Double-Unders

10 Rounds of “Cindy”

(1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats)

MOBILITY

2:00 Thoracic Opener

2:00 Calf stretch on rig

CROSSFIT ENDURANCE – TRACK PRACTICE – HIGHLAND HIGH SCHOOL TRACK – 5:30AM

We are currently training Aerobic Capacity workouts by Chris Hinshaw. This will not just improve your running times it will improve your times in CrossFit!

WARM UP

Skills and Drills

5 x 60 Seconds – run a comfortable pace by feel – goal is to finish in the same place each time

WORKOUT 

1600 meters for time

rest 4 minutes

then

500 meters at 1 mile pace

200 meter sprint

400 meters at 1 mile pace

150 meter sprint

300 meters at 1 mile pace

100 meters sprint

REST: 3 MINUTES BETWEEN ALL REPS

COOL DOWN

800 meters easy – stretch

THURSDAY-ACTIVE RECOVERY

 WARM UP

Coaches Choice 7-10 min

*with barbell bent over review

STRENGTH

Barbell Bent Over Row

5×8 across

:90 rest

MET-CON

15 min AMRAP

10 Dumbbell Snatches

15 Box jump overs

ACCESSORY

(time permitting)

10 Turkish Get ups.  You pick the weight.

MOBILITY

Pec smash w/ ball 2:00

Foam roll 2:00

FRIDAY

WARM UP

Squat Primer

3 Rounds:

5 Single Leg Box Step Ups per side

5 Waiter Squats per side

On the single leg box step-ups, focus on pulling yourself to extension as opposed to pushing. We are looking to activate the hamstrings by pulling through our heel on the box. On the waiter squats, start with a lighter KB or DB. The focus here is to avoid allowing the body to compensate to one side as it is unevenly weighted. Fire the midline, activating further, and stay squared off to the front.

STAMINA SQUAT

Take 7 minutes to work up to 70%

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

New to front squats?  See the coach for weight recommendations.

MET-CON

“RAISE THE BAR”

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

MOBILITY

2:00 Banded shoulder stretch (total)

2:00 Couch stretch (total)

MIDLINE

4 Sets: (time permitting)

30s Side Plank (right)

30s Side Plank (left)

30s Front Plank (elbows)

SATURDAY

WARM UP

Do just 5 warm-up reps of each of the WOD movements (except double unders, do 15-30), not for time. Quality over speed

METCON

“Dirty 30”

30 Box jump, 24/20 inch box

30 Jumping pull-ups

30 Kettlebell swings 35/26

Walking Lunge, 30 steps

30 Knees to elbows (sub choice Ab exercise if hands need a break from yesterday)

30 Push press, 45/35

30 Back extensions

30 Wall ball shots, 20/14

30 Burpees

30 Double unders

MOBILITY

TBD