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CrossFit Preferred News & Workouts September 18th-23rd, 2017

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  • Congratulations to Tara Roberts, Ashley Awender, Shanna Duvall, Marcus Brown, Cory Brown, Michael Johnson and Jared Adams for competing in The Unbroken Series – Summer Slam Competition this weekend! Tara Roberts, Michael Johnson and Jared Adams took 4th place out of a bunch of teams yesterday! Shanna Duvall and her team from the East Valley CrossFit Team took first in the RX Division! It was so fun to see everybody there competing and pushing themselves to new limits!
  • We are excited to announce that our new Crossover Symmetry bands are in and our new Rogue Benches!
  • 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

Monday

Warm Up

30 Second Rotations:

Alternating between partners. 

Slow Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Air Squats

Metcon * 50 Min time cap

“Remembered”

Teams of 2:
2000 Meter Row Buy-In
4 rounds:
9 Rope Climbs (sub 6 C2B/ 1 rope climb)
11 Bear Complexes (115/75)
2000 Meter Row Cash-Out

Tuesday

Warm Up

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Duck walk
Side Lungs
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Strength/ Skill

15/12 Strict HSPU
rest 1 min
12/9 Strict HSPU
rest :45
9/6 Strict HSPU
rest :30
9/6 Strict HSPU
rest :15
6/3 Strict HSPU

  • sub kipping hanstand pushups or pike pushups

Metcon

“Shred It”

80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (50/35) Plate 45/35
40 Kettlebell Swings (70/53)
25/18 Calorie Row/ Bike

No barbell necessary in today’s chipper, “Shred It”. Looking for a weight on the Sandbag that athletes can run all 400 Meters without stopping. Kettlebells should be something that they could do 20+ repetitions unbroken when completely fresh.

Wednesday

Warm up

30 Second Rotations x 2

Active Spidermans
Active Samson
Walkouts
Air Squats

“Barbell Warmup”

Metcon Movement Prep

5 Push-ups to Down Dog
10 Scap Pull ups
10 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
3 Burpees
short rest between each movement

Strength

1. Power Snatch
(70%/2)3

2. Back Squat
(75%/2)4

Metcon

“Head to Toe” 

AMRAP 8
10 Toes to Bar
10 Burpees

Go for it!!

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

Warm Up

800 Meters/Active Stretching

Workout

3 Sets (3 x 300 Meters) 45 Seconds Rest between Reps,

1st 300 Meters: 200 Meters Fast, 100 Meters Sprint, 100 Meters Fast

2nd 300 Meters: 100 Meters Fast, 100 Meters Sprint, 100 Meters Fast

3rd 300 Meters: 100 Meter Sprint, 200 Meters Fast

Rest for 3 Minutes in between 900 Meter Sets

then

2 x 400 Meters Bleachers (No Rest in between 400’s)

Run up and down all of the bleachers stairs then around the track to the other bleachers stairs.

then

2 Sprint Stadium Stairs

1 Stair Hops

2 Sprint Stadium Stairs

1 Stadium Side Squat Climb

2 Stadium Sprints

1 Stadium Side Squat Climb

Cool Down

Stretching

Thursday

Warm Up

2 Rounds

200 Meter Run
5 Walkouts
10 Air Squats
5 Spidermans

10 Down Dog with Foot Pedal
5 Samson

Strength

Pause Front Squat

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)
On the Minute x 7

Set #1 – 1 Complex @ 50% 1RM Squat

Set #2 – 1 Complex @ 55% 1RM Squat

Set #3 – 1 Complex @ 60% 1RM Squat

Sets #4-7 (4 Sets)
Build to a heavy complex – but not a max.

Metcon

“Pump House”

15-12-9-6-3:
Strict Dips
Strict Pull-Ups
200 Meter Run Following Each Round

Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, having athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Accessory

7min Abs

Friday

Warm Up

Partner Rowling (5 rounds)

Burpee Penalty

Barbell Warmup

Strength

1. Clean & Jerk
1RM

2. Snatch
1RM

Metcon

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 20/15 Calorie Assault Bike.

Saturday

Metcon

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions will most likely be performed as quick singles. In order to find the proper stimulus today, this should be a load that a single is always there. If not running today, complete one of the following: perform a 250 Meter Row, or 15/10 Calorie Assault Bike.