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CrossFit Preferred News & Workouts June 26th – July 1st, 2017

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This week at CrossFit Preferred: 
  • New Equipment – Our new Concept 2 Rowers will be showing up this week. We are excited to have these show up! We know that with the addition of these new rowers we can incorporate rowing more easily into our weekly workouts.
  • We also have our new shirts showing up this week. Sorry for the delay in getting these shirts! We are working on a new way to get shirts faster from now on. 

Quote of the Week:

“Easy choices, Hard Life

Hard Choices, Easy Life” – Jerzy Gregorek 

MONDAY

ACTIVATION

2 Rounds:

 1:00 Slow Bike or Row or Run (200 m)

 Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

*standard push-ups the first round, pausing 2 ct. push-ups 2nd round

Then, 3 sets of empty barbell pausing OHS + OHS

STRENGTH

OVERHEAD SQUAT

5 Sets, building to a Heavy:

Pausing Overhead Squat + Overhead Squat

*sub front squat same rep scheme + OH mobility between sets

MET-CON

“DENIM”

AMRAP 15:

60 Double-Unders

30/24 Calorie Row (sub run)

15 Overhead Squats (115/80)

ACCESSORY

Alternating EMOM x 10

Odd Minutes: “X” Sit-Ups

Even Minutes: “X” Muscle ups (Sub MU drills)

You choose the number

OPTIONAL

SNATCH COMPLEX

On the Minute x 12:

Power Snatch + Overhead Squat + Squat Snatch

On the Minute x 12:

Set #1, on the 0:00… 50% of 1RM Squat Snatch 

Set #2, on the 1:00… 55% of 1RM Squat Snatch 

Set #3, on the 2:00… 60% of 1RM Squat Snatch 

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

TUESDAY

ACTIVATION

400 Meter Light Row into…

3 Rounds:

10 Hollow Rocks 

10 Superman Rocks 

5-4-3-2-1:

Spiderman and Reach, each leg 

 Inchworms 

STRICT GYMNASTICS

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

Minutes 0:00 – 5:00:

3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk 

3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:

 10 Second Ring Support Hold 

5-10 Inverted Barbell Row (1 second pause) 

Minutes 10:00 – 15:00:

6 Strict Toes to Bar (or as high as you can) 

3 Inchworms 

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps 

Pausing Strict Pull-Ups – Band as required.

 Strict Toes to Bar – Bring our legs as high as you can without kipping, and pause there for a full 1-count per repetition.

MET-CON

“DOWN SWINGING”

For Time:

25/20 Cal bike (sub 100 Mountain Climbers)

800 Meter Run

30 Kettlebell Swings (53/35)

20 Burpees to Target

ACCESSORY

CORE

 WEDNESDAY

ACTIVATION

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

3 Rounds:

:20 second Samson Stretch each side 

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

5 Scap Retractions off pull-up bar

2 Rounds:

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

15 Slow Hip Extensions

Followed by…

Barbell Warmup 

Hang Squat Clean + Push Jerk (sub push press)

STRENGTH

ON THE 0:00… BARBELL CYCLING

“Freight Train” V3

On the Minute x 6 @ 50% 1 RM Clean and Jerk

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

ON THE 7:00… DEADLIFT

From Minutes 7:00 – 15:00 (7 Minutes):

Build to a Heavy 3-Rep Deadlift

Start at the same loading you left off on from “Freight Train”, and steadily build to find a 3-Rep Heavy inside the seven minute window. This is not seeking a max-effort, but a heavy for the day.

METCON

ON THE 25:00… “OPTIMUS PRIME”

AMRAP 7:

Wallballs (30/20)

*Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

 Post total wallball repetitions across the AMRAP to the leaderboard below.

ON THE 40:00… ODD OBJECT

For Time:

200 Meter Farmers Carry (70’s/53’s)

OPTIONAL ACCESSORY

200 Meter Sled Drag (loaded with bodyweight)

200 Meter Sled Push (loaded with 1/2 bodyweight)

CROSSFIT PREFERRED TRACK WORKOUT 5:30 AM

WARM UP – 800 m slow jog

WORKOUT 3 SETS

4×200

with 45 sec rest between reps and 4 min rest between sets

Workout Pacing: Your pace should be between your 400 meter PR pace an your 1 mile PR pace. This workout has a lot of rest. If you are feeling the need for speed pick a pace that is closer to your 400 m PR pace.

COOLDOWN – 800 m Bleacher Run (Gilbert Hills!) 

THURSDAY

ACTIVATION

3 Rounds

16 toy soldiers

8 wall slides

8 DB or plate Flys

8 plank to DB row (each)

SKILL

PICK A WEAKNESS AND WORK ON IT FOR 15 MIN

MET-CON

WHITE LEVEL

40 Push-ups

65 Sit ups in 2 min

80 Squats in 2 min

20 Burpees in 1 min

:70 Handstand hold

15 Wall Balls

15 Push Press

15 Double Unders

20 Box Jumps

400 m Run

FRIDAY

ACTIVATION

Tempo Row – 3 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:

 8 Pushups

 8 AbMat Sit-Ups

 8 Dowel Overhead Squats

Followed by empty barbell review of movements

STRENGTH

OTM x 12 (6 Rounds):

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

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

MET-CON

“ALL OVER”

5 Rounds:

10 Power Snatches (Fit: Bar-75/50) (RX: 95/65) 

10 Box Jump Overs (24″/20″)

“BODY ARMOR”

3 Sets:

15 Dumbbell Pushups  

 30 Second Barbell Overhead Hold 

 100 Meter Med Ball Carry

Finish with 50 triceps kickbacks 

For quality (not time)

SATURDAY

ACTIVATION

TIRE FLIP + HANDSTAND WALK OR HOLD

Alternating On the Minute x 12

Even Minutes – 3 tire flips

Odd Minutes – 50′ Handstand Walk (or :45s Practice) or (:20-:30 HS Hold)

MET-CON

“DANIEL”

For Time:

50 Pull-Ups

400 Meter Run

21 Thrusters 

800 Meter Run

21 Thrusters 

400 Meter Run

50 Pull-Ups