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CrossFit Preferred News & Workouts September 11th-16th, 2017

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  • We are excited to announce that we have ordered two new Rogue benches for the gym!
  • We also ordered a new Crossover Symmetry for everyones shoulder health!
  • This Saturday September 16th we have Marcus Brown, Cory Brown, Ashley Awender, Tara Roberts, Michael Johnson, and Jared Adams competing in The Summer Slam Competition! Please cheer them on as you see them this week!

Monday

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

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength

Part #1 – Drills (Week 2 of 2 of this set)
A) Pause Overhead Squat – Build to 75% of your best Snatch (4 sets, 45-60seconds of rest between)
B) Snatch Balance – 5 Sets of 3 Repetitions, building to 60%

Part #2 – Practice
4 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:

Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position

Followed by…

6 Heavy Singles

Set #1 – 1 Complex @ 50% of Current Snatch

Set #2 – 1 Complex @ 55% of Current Snatch

Set #3 – 1 Complex @ 60% of Current Snatch

Set #4 – 1 Complex @ 65% of Current Snatch

 

Set #5 – 1 Snatch @ 70% of Current Snatch

Set #6 – 1 Snatch @ 75% of Current Snatch

Set #7 – 1 Snatch @ 80% of Current Snatch

Set #8-10 (3 Sets) – 1 Snatch @ 85% of Current Snatch

Metcon

“SNAKE BITE”

21 – 15 – 9
Squat Snatches (95/65) (75/55) (65/45)
Chest to Bar Pull-Ups (Pull ups) (jumping pull ups)

Tuesday

Warm Up

2:00 Light Bike or row into,
2 Sets:
10 Sit-Ups
10 Single leg Hip Extensions
10 Alternating Spiderman and Reach
5 Strict Pull-Ups
10 Pushups
15 Air Squats

Strength 

BACK SQUAT

10 – 8 – 6 – 8 – 10 Repetitions (Week 4 of 4)
Repeating the volume from last week, and increasing the percentages by 3% on each set.

10 @ 66% of estimated 1RM

8 @ 71% of estimated 1RM

6 @ 76% of estimated 1RM

8 @ 71% of estimated 1RM

10 @ 66% of estimated 1RM

Rest as needed between sets, but aim not to exceed (2.5) minutes.

Metcon

“CEMENT MIXER”

Every 4:00 for 5 Sets:
400 Meter Run
12 Toes-to-Bar

* We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout.

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).

Row Conditioning:

3 Rounds:

:30s @ 2K Pace – 2 Seconds, :30s Rest

1:00 @ 2K Pace + 2 Seconds, 1:00 Rest

1:30 @ 2K Pace + 7 Seconds, 1:30 Rest

After the 1:30 rest in the first round, immediately move into round 2. Spending good effort today building capacity on the rower.

Wednesday

Warm up

400 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

POWER CLEAN

Part #1 – Positional Primer
OTM x 3– 2 Pausing Clean Deadlifts (knee, mid-thigh) – building, starting at 50% 1RMCJ

Rest 1:00 right into…

OTM x 3 – 4 Flat-Footed Clean High Pulls –building, starting at 35% 1RM CJ

Rest 1:00 right into

Part #2 – Power Clean
OTM x 8 – 2 Power Cleans

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 75% of 1RM Clean and Jerk

Set #5 – 75% of 1RM Clean and Jerk

Set #6 – 75% of 1RM Clean and Jerk

Set #7 – 75% of 1RM Clean and Jerk

Set #8 – 75% of 1RM Clean and Jerk

 

Metcon

“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
12 Deadlifts (185/135) (135/95) (95/65), 12 Barbell Over Burpees

Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
9 Deadlifts (225/155) (185/135) (135/95), 9 Barbell Over Burpees

Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
6 Deadlifts (275/185) (225/155) (185/135), 6 Barbell Over Burpees

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

Warm up

800 Meters/Stretching

Workout

4×400 Meters – 90 Seconds Rest

6×300 Meters – 60 Seconds Rest

8×200 Meters – 30 Seconds Rest

Cooldown

400 Meters Easy/Stretching

Thursday

Warm Up

400m run

1:30 Supinated bar hang

10 plate raises

10 Spiderman with reach

10 air squats

10 Toy Soldiers

10m duck walk

10 PVC pass throughs

Snatch grip BB Warm up with OH squats

Strength 

Jerk 3×2 pausing split jerks followed by 5 single split jerks

Set #1 – 2 Pausing Split Jerks @ 60% of estimated best CJ

Set #2 – 2 Pausing Split Jerks @ 65% of estimated best CJ

Set #3 – 2 Pausing Split Jerks @ 70% of estimated best CJ

 

Set #4 – 1 Split Jerk @ 75% of estimated best CJ

Set #5 – 1 Split Jerk @ 80% of estimated best CJ

Set #6-8 (3 Sets) – 1 Split Jerk @ 85% of estimated best CJ

Metcon

Part A)
Accumulate 2:00 – Bodyweight Front Rack Barbell Hold

Part B)
3 Rounds:
20 Alternating Dumbbell Strict Presses (10 per arm)
15 Bent Over Rows choose a weight to do unbroken or just 1 break
15 Romanian Deadlifts choose a weight to do unbroken or just 1 break
Rest 2:00 between sets

Friday

Warm Up

Tempo Row – 2 Rounds of :40s light, :20s “fast”
After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats

Followed by: Barbell Warmup

Strength

FRONT SQUAT

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

Metcon

Row Conditioning

3 Rounds with partner:

Partner 1 rows :30s @ 2K Pace minus 2 Seconds while partner 2 rests, immediately switch then partner 2 rows :30s @2K Pace minus 2 Seconds while partner 1 rests

Partner 1 rows 1:00 @ 2K Pace plus 2 Seconds while partner 2 rests, immediately switch then partner 2 rows 1:00 @2K Pace plus 7 Seconds while partner 1 rests

Partner 1 rows 1:30 @ 2K Pace plus 7 Seconds while partner 2 rests, immediately switch then partner 2 rows 1:30 @2K Pace plus 7 Seconds while partner 1 rests

After partner 2 finishes the 1:30 row, partner 1 start immediately on  round 2 with the :30s row

Accessory

90 second accumulated side plank (each side)

90 second accumulated front plank

Goal is to hold as long as possible with good form before breaking.

Saturday

Warm Up

500 Meter Easy Row, into:
2 Rounds:
3 Spiderman and Reach, each leg
5 Sit-Ups
3 Walkouts
5 Sit-Ups

1 Round, at moderate intensity. Goal is to feel the transitions out.
3 Kettlebell Swings
3 Burpees
3 Kettlebell Swings
3 Box Jumps

Metcon

Part 1:

“KETTLEBELLS 4 KIDS”

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24″/20″)

Part 2:

3 Rounds, rotating stations “On the Minute”:
A) 13/9 Calorie Row
B) 200 Meter Run
C) 13/9 Calorie Row
D) Max Strict Presses (95/65)

Score is total number of strict press