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CrossFit Preferred News & Workouts July 31st – August 5th, 2017

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CROSSFIT PREFERRED ANNOUNCEMENTS:

  • Double Under Clinic August 19th at 9:00am and 10:00am 
    • Taught by coach Shanna Duvall
    • 2 class times to choose from
    • Classes capped at 20 people per class – please sign up at the gym
    • Class will cover: Foot Strengthening drills, Basic jumping mechanics, developing jumping strength and stamina, double under drills, Mobility of lower leg and foot.

MONDAY

WARM-UP

Coaches Choice Shoulder activation and general warm up

(puppy dog, arm circles, etc.)

STRENGTH

RX: Strict Press

2-2-2-2-2-2 building

Building to a Heavy Set of Two

MET-CON

Five rounds for time of:

400 Meter Run

7 Dumbbell Push Presses (25/15) (35/25)

14 Alternating Reverse Lunges with DB Farmer’s Carry

MOBILITY

Banded Shoulder stretches 2:00 total

Banded Hamstring 2:00 total

Lizard 2:00 total

TUESDAY


WARM-UP

400 Meter Light Row or run into…

2 Sets:

10 Sit-Ups

10 Super mans

10 Alternating Spiderman and Reach 

10 air squats

STRENGTH

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.  Your top set should be about 90% 1RM

MET-CON

“FIRE ALARM”

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

*1 Round of the “Bergeron Beep Test”

7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

MOBILITY

Coaches choice

WEDNESDAY

WARM-UP

400 Meter Row or Run (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

3 Strict Pull-Ups

9 Wall Squats 

:20 second Samson Stretch each

Then with an empty barbell…

3 Cleans from the hip to a quarter catch

3 Cleans from mid- thigh to just above parallel

3 Cleans from above knee to just above parallel

3 Cleans from below knee to parallel


STRENGTH

RX: POWER CLEAN

On the Minute x 5 (0:00-5:00)

Hang Power Clean + Power Clean 

Set #1 – 50% of 1RM Clean

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

On the Minute x 5 (5:00-10:00)

1 Power Clean, climbing in weight

After your final set of the Hang Power Clean+Power Clean, increase loading for your first of 5 singles starting at the 5:00 mark.

At the 5:00, 6:00, 7:00, 8:00 and 9:00, 1 Power Clean, building to a heavy single for the day.

Fit: Take the first 5 minutes and do only Hang Power Cleans On The Minute sets of 3-5

(barbell only or a light weight)  The next 5 minutes do only Power Cleans On The Minute sets of 3-5 light weight. 

MET-CON

“ALVERSTONE”

Ascending Ladder for 7:00 – 

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

Rx – 165/110

Continue to add (1) power clean per round until the 7:00 time cap is reached.

Post last completed round + partial repetitions to comments.

For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.

MOBILITY

Down ward dog 1:00

Calf stretch on rig 1:00

Standing quad stretch 1:00

CROSSFIT ENDURANCE TRACK WORKOUT – Meet at Highland High School at 5:30am

Warm up – 800 m slow jog/stretch

Workout – 

3 Sets of:

2×200 at your 400 m best pace with a 2 min rest between reps and a 400 m recovery walk between sets

Cool Down – 800 m Slow jog

Thanks to Aerobic Capacity for this great workout! 

THURSDAY

WARM-UP

Partner warm up

STRENGTH

Beach Body

Super set the following

4 x 12 one arm Dumbbell Rows

4 x 12 2 arm Dumbbell tricep ext.

Rest 2:00 second

4 x 12 standing Dumbbell Fly

4x 12 Bicep Curls

MET-CON

4 RFT

5 Toes to bar

10 Box jumps

15 Push-ups

20 Sit ups

25 Air squats

CASH OUT

:60 elbow plank 

:60 Break

:60 side plank with reach (L)

:60 Break

:60 side plank with reach (R)

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 Walkouts

3 Russian Baby Makers 

10 AbMat Sit-Ups

STRENGTH

WARM-UP

20 Toy soldiers (each leg)

20 Leg swings

20 Jumping jacks

20 One leg deadlifts (total)

Then, 1 Round w/ an empty bar

7 Good mornings

7 Romanian Deadlift

7 Sumo deadlifts

7 Deadlifts

DEADLIFT

Build to a Moderate to heavy Set of 5 Repetitions: Romanian Deadlift 

Build to a Moderate to heavy Set of 7 Repetitions: Sumo Deadlift 

Build to a Moderate to heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 19. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

MET-CON

“DIANE”

21 – 15 – 9:

Deadlifts (135/95)(135/125)(225/155)

Kipping Handstand Pushups

If you are not completing HSPU today, complete 21 pushups per round. We are looking to stay with the gymnastic component, with the athlete choosing the appropriate level of difficulty. Pike pushups, pushups to the floor, and box pushups are all strong variations to build our strength.

MOBILITY

1:00 Pidgeon

1:00 Neck stretch

1:00 Childs Pose

SATURDAY

WARM-UP

2:00 Light Bike or Row, into 3 Rounds:

4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds:

3 Samson Stretch on each leg

3 Alternating Spiderman and Reach each side 

200 Meter Run – First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish.

SKILL

Rope climbs or pull-ups depending on chosen movement

MET-CON

“31”

In Teams of 2, AMRAP 31:

3 Rope Climbs (sub 18 C2B or most challenging upper body pull)

11 Box Jumps (30/24)

24 Wall balls

Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is rounds + partial repetitions. The plate does not count as a repetition or round, only rounds of the above triplet.