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CrossFit Preferred News & Workouts September 4th-9th, 2017

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This week at CROSSFIT PREFERRED:

  • Labor Day Hours – We are only Open 8am-10am tomorrow.  We will have Open Gym hours and Coach Tara will have a surprise WOD for everybody that wants a great workout! Hope everybody has a great Labor Day!
  • CONGRATULATIONS to Casey Russel, Meagan Myers, Brie Krause and Jessica Dixon for passing the CrossFit Level 1 Coaching Test!
  • We are excited for Shanna Duvall and Michael Johnson who are competing in The Legion of Beasts CrossFit Competition this weekend! It is a 3 day Crossfit event and it ends tomorrow!

Monday  (Open Gym 8-10)

Happy Labor Day!

Coach Tara’s Surprise WOD!!

Tuesday

Warm up

2 Rounds, building in intensity on the second round:
250m Meter Row, 10 Spiderman and Reach (5 each leg)
200 Meter Jog, 7 Walkouts

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

Strength

BACK SQUAT

10 – 8 – 6 – 8 – 10 Repetitions (Week 3 of 4)
Same percentages from last week, with an increase in volume:

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

Metcon

“ALL FOURS”

“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Row/Assault Bike
15 Hang Power Cleans (115/80)(95/65)(45/30)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Row/Assault Bike
12 Hang Power Cleans (155/105)(125/85)(75/50)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Row/Assault Bike
9 Hang Power Cleans (185/135)(155/105)(105/70)
Max Lateral Burpees over bar in time remaining

Wednesday

Warm up

3 Rounds, gradually building in intensity on the rower:
250 Meter Row, 5 Scap Retractions, 7 Pushups, 9 AbMat Sit-Ups

3 Rounds, building in weight:
3 Bench Press Repetitions, 1-3 Strict Pull-Ups

Metcon

“STRICT LYNNE”

5 Rounds:
Max Effort Bench Press Repetitions (Bodyweight/1/2 Body Weight)
Max Effort Strict Pull-Ups

Rest 2:00 between rounds

Strength

8 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

On the Pausing Snatch Pull (full description below), pause for a full 2 seconds at each position.
On the Squat Snatch, pause for a full 2 seconds in the bottom of the squat before standing.
On the Overhead Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.

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

Set #1 – 54% of Current Snatch

Set #2 – 54% of Current Snatch

Set #3 – 59% of Current Snatch

Set #4 – 59% of Current Snatch

Set #5 – 64% of Current Snatch

Set #6 – 64% of Current Snatch

Set #7 – 69% of Current Snatch

Set #8 – 69% of Current Snatch

Accessory

Row Conditioning

3 Rounds:

:30s @ 2K Pace, :30s Rest

1:00 @ 2K Pace + 5 Seconds, 1:00 Rest

1:30 @ 2K Pace + 10 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.

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

Warm Up

800 Meters/Stretch

Workout

200 Meters – 1 Minute Rest

400 Meters – 2 Minute Rest

800 Meters – 3 Minutes Rest

1200 Meters – 3 Minutes Rest

1600 Meters – 4 Minutes Rest

1200 Meters – 3 Minutes Rest

800 Meters – 2 Minutes Rest

400 Meters – 2 Minutes Rest

200 Meters – 1 Minute Rest

Cooldown

400 Meters Easy/Stretch

Stretch

 

Thursday

Warm Up

3 Rounds

200 M Run

15 Air Squats

10 Pull ups

5 push ups

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

Strength

Pausing Jerk Drive– 5 Sets of 3 Repetitions
Pausing Split Jerk – 5 Sets of 2 Repetitions

Set #1 – 2 Repetitions @ 55% of estimated best Clean & Jerk

Set #2 – 2 Repetitions @ 59% of estimated best CJ

Set #3 – 2 Repetitions @ 63% of estimated best CJ

Set #4 – 2 Repetitions @ 68% of estimated best CJ

Set #5 – 2 Repetitions @ 73% of estimated best CJ

Substitute Strict Press

Metcon

3 rounds for time of:
15 Chest-to-bar pull-ups/Sub Pull-ups or Ring Rows
20 Box jumps
15 Sumo deadlift high pulls, 95/65 lb. (sub goblet squat)

Accesory:

Choose one of the following:
4 Sets of 50 Repetitions unbroken Double Unders
5 Sets of 40 Repetitions unbroken Double Unders
6 Sets of 30 Repetitions unbroken Double Unders
7 Sets of 20 Repetitions unbroken Double Unders
8 Sets of 10 Repetitions unbroken Double Unders
Sub – 5:00 of Double-Under Practice

Friday

Warm up

400M Run

Patrick’s Standard Warm-up!

Strength

TEMPO 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.

Week 3 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Wave #1 – 50% 1RM Front Squat

Wave #2 – 55% 1RM Front Squat

Wave #3 – 60% 1RM Front Squat

Metcon

“HOT TAMALE”

1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks (115/85)

Saturday

Metcon

“BARBARA”

5 Rounds:
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
Rest Exactly 3:00 Between Rounds