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CrossFit Preferred News & Workouts July 3rd – July 8th, 2017

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This week at CROSSFIT PREFERRED – 

  • Holiday Schedule – Happy Fourth of July! Open gym hours for this Tuesday July 4th will be from 8-10. Coach Tara will be their working out and anyone is welcome to come workout during that time but no programming or coaching will be available.
  • We have a limited number of Women’s Red Tank Tops just in time for the 4th of July!
  • Track is Cancelled this week! We will resume next week. 

Quote of the week: “IN THE TRUEST SENSE, FREEDOM CANNOT BE BESTOWED; IT MUST BE ACHIEVED.” – FRANKLIN D. ROOSEVELT

MONDAY

ACTIVATION

1:30 Slow Bike or Row

Active Stretching

SKILL/TECHNIQUE

Coaches Choice

MET-CON

“July 4, 1776”

AMRAP 1776 seconds (29.6 minutes)

7 Broad Jumps

400 m Run

17 Toes to bar

76 (2 count) Mountain Climbers

7 (2 count Pass Throughs)

:40 Plate Plank (choose your weight)

17 Plate Russian Twists

76 Double Unders

7 Bar Muscle Ups (sub 14 chest to bar or 21 Pull-ups)

40 (2 count) Flutter Kicks

17 Plate Ground to Overhead (35/25)

76 Jumping Jacks

ACCESSORY

STRETCH YOUR CALVES

TUESDAY

OPEN GYM

WEDNESDAY

ACTIVATION

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

STRICT GYMNASTICS

3 Sets, not for time:

20 Second Wall Facing Hold

5 Strict Chest to Bar Pull-Ups (Pull-Ups

Rest 2:00

AMRAP 1:30: Ring Muscle-Ups or Dips

Rest 1:00

AMRAP 1:00: Ring Muscle-Ups or Dips

Rest :30s

AMRAP :30s: Ring Muscle-Ups or Dips

MET-CON

“DOCE”

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

On Part #1, we are looking for a weight that you could complete 15+ repetitions unbroken with, when fresh.

On Part #2, we are looking for a weight that you could complete 20+ repetitions unbroken with, when fresh.

On Part #3, we are looking for a weight that you could complete 25+ repetitions unbroken with, when fresh.

NO TRACK THIS WEEK – WE WILL HAVE AGAIN NEXT WEEK! 

THURSDAY

ACTIVATION

500 Meter Row (slow) or 15 Calorie Bike (slow) or 400 m jog into…

3 Rounds:

10 Spidermans

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Followed by…

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

Followed by:

With a lightly loaded bar:

5 Front Squats + 5 Push Presses + 5 Thrusters

Rest as needed

With a slightly heavier barbell…

4 Front Squats + 4 Push Presses + 4 Thrusters

Rest as needed

With a moderately loaded barbell….

3 Front Squats + 3 Push Presses + 3 Thrusters

This is meant to leave you sweating. We want this before we begin heavy work. Synovial fluid moves to the joints, our body temperature increases to prepare, and our Central Nervous System primes to be more explosive.

STRENGTH

From 0:00 – 5:00

RX: Establish a 1-Rep Heavy Front Squat

FIT: EMOM 3-5 front squats @ moderate weight. Focus on pushing the knees out and keeping the chest up

From 5:00 – 10:00

RX: Establish a 1-Rep Heavy Push Press

FIT: EMOM 3-5 push press @ moderate weight.  Focus on a straight dip and bar path.

From 10:00 – 15:00

RX: Establish a 1-Rep Heavy Thruster

FIT: EMOM 3-5 thrusters @ moderate weight with focus on driving with the legs.

MET-CON

AT THE 20:00… “UP FRONT”

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters

Odd Minutes – 200 Meter Run

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

BODY ARMOR

3 Giant Sets:

10 Unilateral Strict Presses (each side)

15 Romanian Deadlifts

20 Hollow Rocks

25 Glute Bridges

Rest 2:00 between sets. Athletes choice on weight for both the strict presses and Romanian deadlifts, but we are looking for unbroken sets here. As in, the weight should not be so heavy that we need to break up the 15 deadlifts for example. Challenge ourselves, but with the right loading.

FRIDAY

WARM UP

“Sally”

STRENGTH

BACK SQUAT

15-Rep Back Squat Benchmark

Number two of three during our training cycle. Aim to increase 5-10 lbs for women, and 10-15 lbs for males.

To warm up for your attempt:

Set #1 – 7 Reps @ Light load.

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions.

MET-CON

“ESCAPE FROM WONDERLAND”

3 Rounds:

75 Double-Unders

50 Air Squats

25 Calorie Row

SATURDAY

WARM-UP

200 m Slow jog

5 Kip Swings

10 Leg Swings each

10 High Knees each

10 Toy Soldiers + floor touch each

MET-CON

5 Rounds for time

16 Burpee Pull-ups

32 Box Steps

400 m Run

16 Pistol squats (sub jumping lunges)

32 Sit-ups