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CrossFit Preferred News & Workouts June 19th – June 24th, 2017

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This week at CROSSFIT PREFERRED:

  • HAPPY FATHERS DAY! 
  • New Equipment – We are excited to be getting 4 new Concept 2 Rowers this week. We know that with the addition of these new rowers we can incorporate rowing more easily into our weekly workouts.

  • Childcare workers needed – We are in need of a couple people who are interested in helping out in the Child Care area. We will soon be offering childcare during the 8:30 class time. We need someone who can work the 8:30 childcare time 8 times a month in exchange for your membership. If you or anyone you know is interested please contact Tiersa at 480-540-4109

Quote of the week:

“You want to improve your mental toughness? Try this: BE TOUGHER” – Jocko Willink 

PLEASE NOTE: WE WILL HAVE RUNNING ALTERNATIVES FOR THE CLASSES IN HIGH HEAT.

MONDAY

WARM UP

Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats

Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings

Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

STRENGTH

Wave #1

5 Back Squats (Each): 60% + 65% + 70%

Rest 3:00

Wave #2

4 Back Squats (Each): 65% + 70% + 75%

Rest 3:00

Wave #3

3 Back Squats (Each): 70% + 75% + 80%

MET-CON

7 Rounds:

10 Front rack reverse Lunges, 5 each leg (95/65)

10 Power Cleans

20 Lateral Hops over Bar (1 Jump = 1 Rep)

200 m Run/Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

ACCESSORY

Alternating EMOM x 10

Odd Minutes – Sit-Ups (AbMat)

Even Minutes – Hip Extensions (Sub good mornings)

Repetitions per movement will vary depending on speed. Aim to work for at least :30 of each minute.

OPTIONAL

SNATCH TECHNIQUE

A) 5 Sets of 5 – Snatch Grip Sotts Press

B) 5 Sets of 4 – Hang Snatch High Pull

C) 5 Sets of 3 – High Hang Pausing Squat Snatch

Weight progressions:

1) Dowel

2) Empty Barbell

3) Empty Barbell + light loading

4) Barbell + Light loading

B) Hang Snatch High Pull

Set #1 – 4 Reps @ 30%

Set #2 – 4 Reps @ 35%

Set #3 – 4 Reps @ 40%

Set #4 – 4 Reps @ 45%

Set #5 – 4 Reps @ 50%

C) High Hang Pausing Squat Snatch

Set #1 – 3 Reps @ 40%

Set #2 – 3 Reps @ 50%

Set #3 – 3 Reps @ 60%

Set #4 – 3 Reps @ 60%

Set #5 – 3 Reps @ 60%

TUESDAY

WARM UP

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

SKILL/STRENGTH

5 Rounds:

1:30 Light Bike/Row/Run or (“cardio complex A ” for heat) Cardio Complex A: is :30 butt kickers, :30 high knees, :30 speed skaters

“X” Strict Handstand Pushups (athlete choice on number, aim for 50% max set)

This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced cardio. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set.

Use the same movement we used last week in our baseline test. Modifications from are pike pushups, regular pushups from toes)

MET-CON

“HARLEY LOVE”

6 Rounds:

13 Thrusters (95/65)

14 Pull-Ups

RECOVERY

10:00 Light PT:

20 4 count jumping jacks

20 1 Ct. Russian twists

20 Crunches

20 Toy Soldiers

20 Side Plank + hip to floor taps

20 Flutter Kicks

Followed by:

B) Couch Stretch – 1:30 Each Leg

C) Pigeon Pose – 1:30 each side

WEDNESDAY

 WARM UP

3 Rounds:

:20 second Samson Stretch each side (Video)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

5 Scap Retractions off pull-up bar

5 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

Followed by…

Barbell Warmup (Empty Barbell)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

STRENGTH

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day.

MET-CON

“BEHIND BARS”

“Behind Bars” Part #1

In a 4:00 Window:

400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (95/65) (115/75) (135/95)

REST 4:00

“Behind Bars” Part #2

In a 4:00 Window:

400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (115/75) (135/95) (155/105)

REST 4:00

“Behind Bars” Part #3

In a 4:00 Window:

400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (AHAP) (155/105) (185/125)

Each part is scored separately, with the recorded portion being the total amount of power cleans completed inside the window. (Heat advisory sub is rowing, biking, or “cardio complex B”)

 CROSSFIT ENDURANCE TRACK WORKOUT

WARM UP: 800 m slow jog

WORKOUT: 3 sets

500 m at moderate pace; 90 sec rest

400 m at moderate pace; 75 sec rest

300 m at moderate pace; 60 sec rest

200 m at moderate pace; 45 sec rest

100 m at moderate pace; 4 min rest

Workout focus: Your core focus of this workout is pacing. Pick a moderate pace that you can hold for the entire workout.

Cool Down: 800 slow jog

THURSDAY

WARM UP

Coaches Choice

STRENGTH

Bench Press (or Athlete Choice)

5×5 @ 70-80%

MET-CON

3 Rounds for time

30 Kettlebell Swings

30 Air squats

30 Toes to Bar

ACCESSORY

4X10

Kettlebell standing side bends each side

Kettle bell one arm row each side

Seated Leg lift

FRIDAY

WARM UP

4 Rounds of Strict Cindy

SPLIT JERK SKILL

Part #1 – Jerk Balance

3 Sets of 3 – Empty Barbell

3 Sets of 3 – Light Load (<50%)

Part #2 – Tall Jerk

3 x 3 Empty Barbell

3 x 3 Light Load (<50%)

Part #3 – Split Jerk

7 Sets of 3, building in weight.

Rest as needed between sets, with the focus being this – every repetition must be caught out with a locked-out elbow. There will be days where we look to put heavy loads overhead… today’s goal is truly a moderate load. Moderate, with our best technique. Let’s use today as a chance to improve our technique, which can only happen with sub-maximal loads.

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

Set #2 – 3 Reps @ 55% of 1RM Split Jerk

Set #3 – 3 Reps @ 60% of 1RM Split Jerk

Set #4 – 3 Reps @ 65% of 1RM Split Jerk

Set #5 – 3 Reps @ 70% of 1RM Split Jerk

Set #6 – 3 Reps @ 70% of 1RM Split Jerk

Set #7 – 3 Reps @ 70% of 1RM Split Jerk

STRENGTH
OTM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

MET-CON

“BELLS AND WHISTLES”

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

600 Meter Run (*weather permitting)

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

600 Meter Run

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

600 Meter Run

SATURDAY

“EDGARTON” (TEAM VERSION)

Teams of 3:

100 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (75/55)

100 Toes to Bar

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100 Calorie Row

One athlete works while the other two rest. These are team totals. Post total time to the leaderboard below.

“EDGARTON” (INDIVIDUAL VERSION)

50 Calorie Row

40 Box Jump Overs (24″/20″)

30 DB Snatches

30 Toes to Bar

30 DB Snatches

40 Box Jump Overs (24″/20″)

50 Calorie Row