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CrossFit Preferred News & Workouts July 24th-29th, 2017

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Announcements for this week:

Here is our latest shirt design!

We have decided that we are going to start ordering shirts through a new company. They have great designs and they keep it very organized.

They will also finish the shirts faster. You order your shirt thru the link below.

We are going to work on creating some very cool shirts with them.

They use Next Level shirts like we use now.

They will have a T Shirt and a Tank for the women.

We have had a hard time ordering the right amount. We either order to little or to many. This will help us to have less overhead in shirts.

Once this order is done we will not be ordering more of this style.

This order will end this next Thursday. We will then have them sent to the gym within 2 weeks from the end of the order.

Please order your shirt by clicking this link before Thursday:

https://foreverfierce.com/products/crossfit-preferred-july

Quote Of The Week

“The two most important days in your life are the day you were born, and the day you find out why.” – Mark Twain

MONDAY

WARM-UP

Deadlift Over-view/ warm up 5-10 min

STRENGTH

Build to a Moderate Set of 5 Repetitions: Romanian Deadlift

Build to a Moderate Set of 7 Repetitions: Sumo Deadlift

Build to a Moderate Set of 9 Repetitions: Deadlift

MET-CON

Every 6 minutes, for 30 minutes (5 sets) for times:

400 Meter Run

25 Wall Ball Shots (14/10) (20/14) (30/20)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

MOBILITY

1:30 pigeon each leg

TUESDAY

WARM-UP

10 min coach’s choice Split Jerk Drills, etc…

SLIT JERK (Choose ONE)

A.

Set #1 – 3 Reps @ 40% of 1RM Split Jerk

Set #2 – 3 Reps @ 45% of 1RM Split Jerk

Set #3 – 2 Reps @ 50% of 1RM Split Jerk

Set #4 – 2 Reps @ 55% of 1RM Split Jerk

Set #5 – 1 Rep @ 60% of 1RM Split Jerk

Set #6 – 1 Rep @ 65% of 1RM Split Jerk

Take up to an additional (5) singles to build to our heavy for the day. 2 min rest

B.

Sets of 3 moderate weight, technique work, 1 min rest

MET-CON

“FLIP AND FLOP”

21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24″/20″)

Pull-Ups

ACCESSORY TIME PERMITTING

2 Sets, Not for Time:

7 Inverted Pausing Barbell Rows

14 DB one arm rows

21 Glute Bridges

MOBILITY

1:00 puppy dog

WEDNESDAY

WARM UP

400 m

5 wall walks

STRICT GYMNASTICS

Part #1 – Strict Handstand Pushups or Seated DB Press

7 Unbroken Sets of 30% of Max Strict HSPU

Rest as needed between sets. Not for score, given how athletes will have different repetition counts per round.

If we do not yet have strict handstand pushups, complete seated dumbbell strict presses to build to pressing strength. Complete 7 sets of 7 unbroken repetitions (you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks

Superman Rocks

Part #3 – Squat Primer

3 Rounds:

5 Single Leg Box Step Ups per side

5 Waiter Squats per side

CLEAN BREAK (TEAM)

In Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95)

100 Meter Run

Partner one completes the first full round of 10 squat cleans + 100 meter run.

Parter two then completes the same (10 squat cleans + 100 meter run).

Rinse repeat, alternating back and forth, with partners each completing full rounds as the other rests.

Time is when the second partner has finished the final round of 1 squat clean + 100 meter run.

BONUS CHALLENGE

10 muscle ups – break as needed

MOBILITY

Half saddle 1:30 each leg

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

WARM-UP

800 Meters Easy – Stretch

TRACK WORKOUT

3 sets: (4x400m) with 50 seconds rest between reps and 4 minutes rest between sets

Workout Pacing: Pick a moderate pace that is about 10 seconds slower per 400 meters than your 1 mile PR Pace. Divide your mile time pace by 4 and add 10 seconds.

COOLDOWN

800 Meters Easy – Stretch

Workout Compliments to Aerobic Capacity

THURSDAY

WARM-UP

Med Ball Clean Review 5 min

Toes to bar Review 5 min

STRENGTH

Four sets of:

Bench Press x 4-6 reps

Rest 90 seconds

Strict Pull-Ups x Max Reps

Rest 90 seconds

MET-CON

Tabata Couplets, alternating (8 min each couplet)

Pistol squats and dips (SHOULDER BELOW THE ELBOW!)

(*sub jumping lunges for pistols)

Rest 2 minutes

Toes to Bar

Med ball cleans

BONUS CHALLENGE (TIME PERMITTING)

Tire Flips

MOBILITY

5 min athlete choice.  Stretch where you need it.

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 Air Squats

Alternating On the Minute x 12 (6 Rounds):

*Take time to build to 75%

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Increasing our loading by 5% from last week, and keeping the volume the same.

Next Week is our final week.

*5 minutes power snatch review/ double under review

MET-CON

25 Hang Power Snatches (75/55)

50 Sit ups

100 double unders

20 Hang Power Snatches

40 Sit ups

80 Double unders

15 Hang Power Snatches

30 Sit ups

60 Double unders

10 Hang Power Snatches

20 Sit ups

40 Double unders

5 Hang Power Snatches

10 Sit ups

20 Double unders

SATURDAY

WARM-UP

Coaches Choice

MET-CON

WARM-UP

Leg swings, high knees, butt kickers, (general track warm up)

“Navy Seal WOD”

1 Mile run

5 Rounds for time:

10 burpees

20 KB Swings

30 squats

Cash out: 1 mile run