CrossFit Preferred

“LT-5010” Aerobic Capacity/Spartan SGX Training – Thursday October 13th, 2022

Aerobic Capacity LT-5010 (9 Rounds for time) 3 Sets: 3 × 600 Meter Run -0:40 Rest Between Runs- -5:00 Rest Between Sets- All Runs: 30-50 Seconds Slower Than 1 Mile PR Pace

2022 10 12

“Zone 2 Cardio – Run” Aerobic Capacity/Spartan SGX Training – Tuesday October 11th, 2022

By: Kris LeSueur 0

Aerobic Capacity Zone 2 Cardio - Run (Distance) Run Conditioning 40 Minutes at Zone 2

2022 10 10

“LT-1526” Aerobic Capacity/Spartan SGX Training – Thursday October 6th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-1526 (4 Rounds for distance) 4 Rounds: 7:00 Run - Moderate Pace -2:00 Rest Between Rounds- Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace

2022 10 05

“Waterboarded” Aerobic Capacity/Spartan SGX Training – Tuesday October 4th, 2022

By: Kris LeSueur 0

Aerobic Capacity Waterboarded (3 Rounds for time) 3 Rounds, Each for Time: [On the 0:00]: 2,000/1,600 Meter Ski [On the 10:00]: 2,000/1,600 Meter Row [On the 20:00]: 5,000/4,000 Meter Bike

2022 10 03

“SPE-1504V1” Aerobic Capacity/Spartan SGX – Thursday September 29th, 2022

By: Kris LeSueur 0

Aerobic Capacity SPE-1504V1 (6 Rounds for time) 3 × 200 Meter Run - Fast Pace 3 × 200 Meter Run - Very Fast Pace -2:00 Rest Between Runs- -5:00 Rest Between Sets- -Fast Pace: 30-50 Seconds Faster Than 1 Mile PR Pace- -Very Fast Pace: ~90 Seconds Faster Than 1…

2022 09 28

“Start Your Engines” Aerobic Capacity/Spartan SGX Training – Tuesday September 27th, 2022

By: Kris LeSueur 0

Aerobic Capacity Start Your Engines (4 Rounds for calories) Row Conditioning 4 Rounds: Minute 1: 12/8 Calories Minute 2: 14/10 Calories Minute 3: 16/12 Calories Minute 4: Max Calories Minute 5: Rest [Score: Calories Each Round on Max Effort Minute]

2022 09 26

“5K Run” Aerobic Capacity/Spartan SGX Training – Thursday September 22nd, 2022

By: Kris LeSueur 0

Aerobic Capacity 5k Run (Time) Max Effort 5k Run Goal Pace: 30-50 Seconds Slower Than 1 Mile PR Pace

2022 09 21

“Zone 2 Cardio – Bike” Aerobic Capacity/Spartan SGX Training – Tuesday September 20th, 2022

By: Kris LeSueur 0

Aerobic Capacity Zone 2 Cardio - Bike (Distance) Assault/Echo Bike Conditioning 40 Minutes at Zone 2

2022 09 19

“LT-5008” Aerobic Capacity/Spartan SGX Training – Thursday September 15th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-5008 (7 Rounds for time) 1600 Meter Run 2 × 400 Meter Run 800 Meter Run 2 × 300 Meter Run 600 Meter Run -3:00 Rest Between Each Run- 1600: 40-60 Seconds Slower Than 1 Mile PR Pace 400s: ~1 Mile PR Pace 800: 30-50 Seconds Slower Than…

2022 09 14

“Stairway to Heaven” Aerobic Capacity/Spartan SGX WOD Tuesday September 13th, 2022

By: Kris LeSueur 0

Aerobic Capacity Stairway to Heaven (2 Rounds for calories) Assault/Echo Bike Conditioning 2 Rounds: 3:00 Moderate 1:30 Fast -2:00 Rest- 2:00 Moderate 1:00 Faster -1:00 Rest- 1:00 Moderate 0:30 Fastest -0:30 Rest- 0:30 Moderate 0:15 Max Effort Sprint -3:00 Rest Between Rounds-

2022 09 12

Aerobic Capacity Workouts

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

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