Blog Search

CrossFit Preferred News & Workouts October 2nd – 7th, 2017

By: 0

CrossFit Preferred News

  • This week we welcome Bryant Johnson to the CrossFit Preferred Coaching Team! Bryant is a CrossFit Level 2, CrossFit Kids, CrossFit Football Coach.
    He played college football at Penn State and in the NFL for 9 Years.
    He is also a owner of CrossFit Ecstatic in Cummings, Georgia since 2015.
    He started CrossFit in 2013. He is an awesome athlete and coach!
  • We have a huge order of Driven Nutrition protein, amino’s, pre workout and other supplements that are in this week. If you have not tried any of these supplements we highly recommend taking them. Ask us for a sample! HERE IS WHAT WE RECOMMEND

Workouts For This Week! 

Monday 

Warm Up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Air Squats

BB Warm Up

Strength

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

Metcon

“Eighteen Wheeler” 

AMRAP 18:
12 Calorie Row
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Tuesday

Warm up

Line Drills- Coaches Choice

“Snatch Grip Barbell Warmup (include OH Squats)”

Strength

Snatch

Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

 

Working Sets
3 Sets of 1 @ 85% of 1RM Snatch

2 Sets of 1 @ 85% – 90% of 1RM Snatch

Metcon

“Undertow”

5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Wednesday 

Warm up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

“Barbell Warmup”

Strength

STEP-BACK LUNGE

3 Sets of 12 (6 each leg)
Barbell Step-back Lunges

Set #1 – 12 Repetitions @ 35% of 1RM Back Squat

Set #2 – 12 Repetitions @ 40% of 1RM Back Squat

Set #3 – 12 Repetitions @ 45% of 1RM Back Squat

Metcon

“Pushed Around”

Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

CrossFit Preferred Endurance – Track Workout – Meet at Highland High School at 5:30am

Warm Up

800 Meters

Workout
3 Sets:

400 Meters – 45 Seconds Rest
600 Meters – 60 Seconds Rest
800 Meters – 90 Seconds Rest

Cooldown

800 Meters/Stretching

Thursday

Warm Up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

BB Warm Up

Strength

Squat Clean

Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Set #5 – 2 Squat Cleans @ 75% of 1RM Clean and Jerk

Set #6 – 2 Squat Cleans @ 80% of 1RM Clean and Jerk

 

Working Sets
3 Sets of 1 Squat Clean @ 85% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 85% – 90% of 1RM Clean and Jerk

 

Metcon

“Team Nate”

AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Option A:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)

Option B:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)

Friday

Warmup

Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
6 Alternating Spiderman + Reach (Video)
9 Dowel Overhead Squats

“Barbell Warmup”

Strength

Push Press
5-4-3-2-1

Pick a weight that is heavy at each set of repetitions

Metcon

“Tine”

3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Saturday

Warm Up

200 Meter Run

:30 Active Spidermans
5 Good Mornings
5 Back Squats
5 Elbow Rotations

:30 PVC Passthroughs
5 Strict Press
5 Overhead Squats
5 Snatch Grip Deadlifts

:30 Push-up to Down Dog
3 Hang Power Snatch
3 Hang Squat Snatch
3 Squat Snatch

Metcon

“Heather”

Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run

Option A

Buy In: 800 Meter Run
5 Rounds:
12 Pull-ups
9 Power Snatch (95/65)
6 Dumbbell Strict Press (35/25)
Cash Out: 800 Meter Run

Option B

Buy In: 800 Meter Run
5 Rounds:
12 Pull-ups
9 Power Snatch (75/55)
6 Dumbbell Strict Press (35/25)
Cash Out: 800 Meter Run