CrossFit Preferred

“LT-5005” Aerobic Capacity/Spartan SGX Training – Thursday February 2nd, 2023

Aerobic Capacity LT-5005 2000 Meter Run - Moderate Pace 400 Meter Run - Fast Pace 1600 Meter Run - Moderate Pace 300 Meter Run - Fast Pace 1000 Meter Run - Moderate Pace 200 Meter Sprint-4:00 Rest Between Runs- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-…

2023 02 01

“VO2-1603” Aerobic Capacity/Spartan SGX – Thursday January 26th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1603 (10 Rounds for time) 4 × 200 Meter Run 3 × 300 Meter Run 2 × 400 Meter Run 1 × 500 Meter Run -1:00 Rest Between Runs- -3:00 Rest Between Rounds- -All Runs at 1 Mile PR Pace-

2023 01 25

“Don’t Tread on Me” Aerobic Capacity/Spartan SGX Training – Tuesday January 24th, 2023

By: Kris LeSueur 0

Aerobic Capacity Don't Tread on Me (4 Rounds for distance) Assault/Echo Bike Conditioning For Total Distance: 8 Minutes On, Rest 4 Minutes 6 Minutes On, Rest 3 Minutes 4 Minutes On, Rest 2 Minutes 2 Minutes On

2023 01 23

“LT-1516” Aerobic Capacity/Spartan SGX Training – Thursday January 19th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-1516 (14 Rounds for time) Round 1 - 1600 Meter Run Round 2 - 1200 Meter Run Round 3 - 800 Meter Run Round 4 - 400 Meter Run -Each Run Alternates Between An Easy 200 Meter Jog and Fast 200 Meter Run (~1 Mile PR Pace)- After…

2023 01 18

“Full Nelson” Aerobic Capacity/Spartan SGX Training – Tuesday January 17th, 2023

By: Kris LeSueur 0

Aerobic Capacity Full Nelson (5 Rounds for calories) Row Conditioning 5 Rounds for Max Calories: 30 Strokes 1 Minute Rest

2023 01 16

“VO2-1610” Aerobic Capacity/Spartan SGX Training – Thursday January 12th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1610 3 Rounds: 800 Meter Run - Fast Pace-5:00 Rest Between Rounds- -Fast Pace: 0-15 Seconds Slower Than 1 Mile PR Pace-

2023 01 11

“Skills + Thrills” Aerobic Capacity/Spartan SGX Training – Tuesday January 10th, 2023

By: Kris LeSueur 0

Aerobic Capacity Skills + Thrills (Time) 5 Rounds for Time [15 Minute Cap]: 20/16 Calorie Bike* 50 Unbroken Double Unders *Must Be Completed Under 1 Minute

2023 01 09

“Butterfinger” Aerobic Capacity/Spartan SGX Training – Thursday January 5th, 2023

By: Kris LeSueur 0

Aerobic Capacity Butterfinger (10 Rounds for time) 10 Rounds: 300 Meter Run 200 Meter Jog -No Rest Between Runs or Rounds- -300s: Fast Pace (~1 Mile PR Pace)-

2023 01 04

“Death by the Echo” Aerobic Capacity/Spartan SGX Training – Tuesday January 3rd, 2023

By: Kris LeSueur 0

Aerobic Capacity Death by the Echo (Calories) Assault/Echo Bike Conditioning For Total Complete Calories: Minute 1: 3/2 Calorie Bike Minute 2: 6/4 Calorie Bike Minute 3: 9/6 Calorie Bike Minute 4: 12/8 Calorie Bike Minute 5: 15/10 Calorie Bike ... Add 3/2 Calories Each Round Until Failure

2023 01 02

“SPE-1502” Aerobic Capacity/Spartan SGX Training – Thursday December 29th, 2022

By: Kris LeSueur 0

Aerobic Capacity SPE-1502 (9 Rounds for time) 3 Rounds: 300 Meter Run -2:00 Rest- 250 Meter Run -2:00 Rest- 200 Meter Run -4:00 Rest Between Rounds- All Runs: 10-30 Seconds Faster Than 1 Mile PR Pace

2022 12 28

Aerobic Capacity Workouts

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

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TRY CrossFit Preferred FREE!

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES