CrossFit Preferred

Mayhem Affiliate 10/04/2023

CrossFit Preferred - CrossFitWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie Climbs 2. Workout Prep 2 sets: 3 Toes to Bar 3 Burpee to Bar 3…

2023 10 03

Arm Lock

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXSpartan SGX WODArm Lock (AMRAP - Rounds and Reps)AMRAP 18: 2-4-6-8-10... Calorie Bike Sit-ups After Each Round: 2 Dumbbell Turkish Get-ups (50 / 35 lb)Spartan FinisherHeavy Sandbag Run (Time)For Time: 800 Meter Sandbag Run (70 / 50 lb)

2023 10 03

Mayhem Affiliate 10/03/2023

By: Kris LeSueur 0

CrossFit Preferred - CrossFitWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling - 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength Every 2:00 (10:00) 5 Back Squats Start at 60% of 1RM and build to a moderately-heavy set (75-80%).…

2023 10 02

Growing Pains

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXSpartan SGX WODGrowing Pains (AMRAP - Reps)AMRAP 20: 200 Meter Run Max Unbroken Strict Pull-ups 200 Meter Ski Max Unbroken Dumbbell Bench Press (2 × 50 / 35 lb's)Spartan Finisher4th & Goal (AMRAP - Reps)AMRAP 4: Max Sandbag Squats On the Minute [Starting at 0:00]: 4…

2023 10 01

Mayhem Affiliate 10/02/2023

By: Kris LeSueur 0

CrossFit Preferred - CrossFitWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Crossover or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 5 Tempo Air Squats 5 Kip swings on Rings 5 Hand Release Pushups 3 Hang Power Cleans (empty bar - build across) 2. Workout Prep 3 sets 5 Air Squats…

2023 10 01

Mayhem Affiliate 10/01/2023

By: Kris LeSueur 0

CrossFit Preferred - CrossFitWorkout Option 1Workout 1 (Time) Potato Gnocchi Freedom (RX'd) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time Each set: 50-60 seconds Time…

2023 09 30

Final Countdown

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXSpartan SGX WODFinal Countdown (Time)For Time: 100/80 Calorie Row 80 Toes to Bar 60 Dumbbell Reverse Lunges 40 Dumbbell Devil's Presses 20 Dumbbell Clusters [Partition However You'd Like] Dumbbells: 2 × 50 / 35 lb's

2023 09 29

Mayhem Affiliate 09/30/2023

By: Kris LeSueur 0

CrossFit Preferred - CrossFitWarm-upWarm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Banded 7’s + Hip Halo -into- 10:00 Amrap 100m Run (build in pace) 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Pike Push Ups 10 Deadbugs 2. Workout Prep 2 sets: (with partner) 100m Partner…

2023 09 29

Mayhem Affiliate 09/29/2023

By: Kris LeSueur 0

CrossFit Preferred - CrossFitWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 10 Box Step Ups 10 Deadbugs 30-Second Knee Plank 5 Back Squats (Build in weight, stay light) 2. Strength Heavy 10-rep Back Squat 3. Workout Prep With Partner: 3 sets: 4 Box Step Ups…

2023 09 28

Mayhem Affiliate 09/28/2023

By: Kris LeSueur 0

CrossFit Preferred - CrossFitWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 30-second Air Bike 10 Suitcase Sit Ups 8 Alternating Dumbbell Snatches (light weight, practice the transition) 2. Workout Prep 3 sets: 5/4 Calorie Air Bike (build in pace) 3…

2023 09 27

Author: Kris LeSueur

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