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Bike Drop

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CrossFit Preferred – CrossFit

Bike Drop (Team Version) (Time)

Teams of 3, with a 30:00 Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
Stimulus wise, we are looking for:

1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements.

2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements.

3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements.

4th Weight – Heavier, but very manageable. 9+ repetitions unbroken when fresh is a possibility on both movements.

5th Weight – Heavy. 6+ repetitions unbroken when fresh is a possibility on both movements.

Post total time to completion to the tracker below. For every repetition not completed (if 30:00 time cap is reached), add onto 30:00 as a second per repetition. As an example, if we are 15 thrusters short of finishing the workout, the score would be 30:15

Bike Drop (Individual) (Time)

For Time:

30/21 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)

30/21 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)

30/21 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)

30/21 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)

Boat Race

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CrossFit Preferred – CrossFit

Boat Race (Time)

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.

HSPU Skill

Alternating OTM x 12 (6 Rounds):

Odd Minutes – 1:00 Recovery Row

Even MInutes – :45s for Max Strict HSPU
On the row, we are looking for a simple recovery pace. Be able to hold a conversation throughout if we had to.

On the handstand pushups, we can take as many attempts as we’d like on the wall, but cap our efforts at the :45s mark.

If we not completing strict handstand pushups today, let’s complete max strict pushups to the floor to build our gymnastic pressing today.

Workout of the Day – Wednesday May 16th, 2018

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Snatch Technique 

On the Minute x 7:

Pausing Snatch Deadlift
Low Hang Snatch
Overhead Squat

Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Sets #5,6,7 – 60% of 1RM Snatch


Snake Bite (Time)

21 – 15 – 9

Squat Snatches (95/65)
Chest to Bar Pull-Ups

To match the stimulus, we are looking for a squat snatch weight that we could complete for 10+ repetitions unbroken, when fresh. We want to be able to cycle this barbell readily. A power snatch + overhead squat is allowed, but we want to view this workout as a training opportunity to train the squat snatch.

On these squat snatches, move into the first round with the larger picture in mind. It is common in such a workout to bite off such a large set in the beginning 21 that we are reduced to slower singles towards the middle on the round of 15’s. It is not wrong to open up with sets, but we want to keep that second and third round of repetitions in mind.

With that said, singles from the onset is not the wrong approach. It’s not about how fast we clear the 21’s in this workout, but rather how fast we clear 45 repetitions. If it were 45 squat snatches for time, think through how we would approach those first sets, with consistency in mind. That can help paint the picture better on how we want to approach the first round.

The same mindset can be applied to the CTB Pull-Ups. If we were looking at 45 repetitions for time, how would be approach? This is also a movement that can “go away” for athletes when they push far, early.

View the 21’s as your buy-in round. The real workout here is the 15’s and 9’s, and those who can manage the 21’s the best so that they can push on the 15’s and 9’s will find their best times. Expect this combination to be grippy, and that our pull on the rig will be challenged.

Running Workouts – May 14th-19th, 2018

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Track Workout for Thursday May 17th, 2018

Warm Up 

400 Meters

Stretch/Drills for 4 Minutes

200 Meters

Rest/Stretch 5 Minutes


400 Meters at Max Effort – Record time and give to Kris

Rest 3 Minutes then

8×200 meters

No rest between 200 meters. Go straight into a 200 Recovery Run at a easy pace.

Work on getting faster for each 200 throughout the workout. Start a little slower than normal and increase pace throughout the workout.

Today the important part is the recovery run. Choose a pace you can sustain and recover on these 200’s.

Additional Workout This Week

Since we are on a de load this week our legs will feel a little better for figuring out our current 400 Max Effort Time and our 800 Meter Max Effort Time.

If your goal is to improve in CrossFit do these two running workouts in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class.

Warm Up 

Run 400 Meters

Rest 4 Minutes

Run 200 Meters

Rest 2 Minutes

Run 200 Meters

Rest 8 Minutes


Run 800 Meters at Max Effort and Record Time

Bonus Running Workout

If your goal is to improve your running and run some races you need to throw in a Long Run each week. This run is something you will do in place of a CrossFit Workout.

Discuss your goal with me and I will help you come up with a plan. You can text or call me (Kris LeSueur) at (480) 268-9307

For those that are feeling ready to run a long run start with 45 to 60 minutes and record your distance.

Workout of the Day – Tuesday May 15th, 2018

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Anchored Down (Time)

5 Rounds – Every 4:00, Complete:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

Time remaining in each 4:00 window after completing the repetitions is rest.

Score is our slowest completion time over the course of the five rounds.
Building intensity through intervals today.

Inside “Anchored Down”, we are looking to move at near maximal pace on both the air squats and the burpees. These are repetitions that we can focus on a highly aggressive pace on, On the row, we are to hold back just enough so that we can give it our best the next round as well. But with faster round times being in the low 2:00 time range, we will have ample rest time.

On the air squats, focus on the breathing throughout. This is an easy place to hold our breath accidentally. Given the speed of the squat, we can find a cadence to our breathing and squatting. As an example, we could try inhaling on squats one and two, and exhaling on squats three and four.

On the row, we are looking to get outside the comfort zone here, capitalizing on the exponential factor of rowing for calories. This isn’t a max effort row, but an effort we would bring to a 50 calorie for time benchmark.

On the burpees, we are looking for a two-foot jump back, and a two-foot jump forward (Open standard), followed by a lateral two-foot jump over the erg rail. Step-overs are absolutely allowed, but to be “Rx”, we are looking for the two foot jump.

Metcon (No Measure)


4 “Giant Sets”:

Max Effort L-Sit on Parallettes

20 Weighted Hip Extensions (25/15)

Hold the plate across the chest during the weighted hip extensions.

Rest 1:00 between rounds.

Workout of the Day – Monday May 14th, 2018

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Warm Up

Coaches Choice


Double Crossed (Time)


Power Clean and Jerks (135/95)

50 Double-Unders after each round

In “Double Crossed”, we are effectively completing “Grace” (30 Clean and Jerks for time), broken up with double-unders in the middle. This balance between the barbell and a simple monostructural movement provides extra challenge to our ability to cycle the bar.

Our proficiency on the jump rope determines our pace on the barbell. Naturally, if we struggle on the jump rope and the 50 repetitions after each round are looking to be comprised of multiple trips, let’s pace the CJ barbell to preserve our transition and speed there. What’s more important than touch and go repetitions on the barbell, is how much time we spend not moving on the jump rope. An unbroken 30 repetitions here on the barbell, but with slower transitions and multiple trips can be very easily beaten out by the strategy of steady singles and unbroken double-unders.

Strict Gymnastics

Gymnastic Strengthening (A)

30 Wall Walks

Not for time, but for quality. Move with a purpose, but not to the intensity where we loose mechanics.

Gymnastic Strengthening (B)

4 Giant Sets:

10 Horizontal Ring Rows

:10-:20s Ring Support Hold

Not looking to hold the support on the rings to failure, but rather to a challenging degree. Use band assistance as required to ensure we can accomplish at a minimum 10s per set. Rest as needed between sets, but aim to keep it below 90 seconds.

Neither parts are for score or time, but for quality.

Workout of the Day – Friday May 11th, 2018

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Front Squat 

Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions)
On the Minute x 3 – 1 Rep

On the 0:00 – 8 Reps @ 62%

On the 2:30 – 7 Reps @ 66%

On the 5:00 – 6 Reps @ 70%

On the 7:30 – 5 Reps @ 74%

On the 10:00 – 1 Rep @ 85%

On the 11:00 – 1 Rep @ 85%

On the 12:00 – 1 Rep @ 85%


Slasher (AMRAP – Rounds and Reps)


50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Pushups

Stimulus wise on the dumbbell, we are looking for a loading that we can consistently move in sets throughout the workout. These repetitions do not need to be “touch and go”, changing in the air, but they do need to be consistent sets. What we don’t want here, is to become “stuck” on the dumbbell, moving at a slow pace. On the burpees, these are classical standard burpees. Jump and clap at the top of each repetition, but we are not jumping over an object today (such as a barbell). To be Rx, we are looking for both feet to move back at the same time, and both feet to come up at the same time (jump back, jump forward).

On these dumbbell snatches, we are looking for consistent sets here… with the second round in mind. What’s less important than how big we go to start on these 50 repetitions is how we approach the second set of 50. And this is true for whether we are changing in the air for touch and go repetitions, or steady singles.

On the burpees, we are again looking for the classical standard. Jump and clap overhead, reaching full extension of the body. On these burpees, we are looking to be a metronome. A steady, methodical pace forward. Inside this workout, this is the only station where we don’t need to take a break. Instead, let’s slow our cadence enough so that we can complete these 40 without every slowing down.

On the toes to bar and handstand pushups, being smart here knowing ourselves is pivotal. These are both movements that can “go away” if we reach failure in the motion, so controlled sets here are the focus point.

Workout of the Day + Track Workout – Thursday May 10th, 2018

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Warm Up

Coaches Choice



Killer B’s (AMRAP – Reps)

21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes


12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Row

Score is total Cals

Metcon (No Measure)

7 Minute Abs

Change on the 0:30 with no transition time

Track Workout – Meet at Highland High School Track at 5:30am

Warm Up 

800 Meter Run



4 x 200 meters – Rest 1 Minute Between 200’s  –

Run 10 Seconds Slower than 200 PR

Rest 3 Minutes

3 x 300 meters – Rest 1 Minute Between 300’s

Run at your 400 Meter PR Pace

Rest 3 Minutes

2 x 400 meters – Rest 1 Minute Between 400’s

Run 20 to 25 Seconds Slower Than 400 PR

Cool Down