CrossFit Preferred

CrossFit Preferred – CrossFit

Warm-up

Warm-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 Strict Handstand Push Ups

3 Box Jumps (build in height)

1 Rope Climb (halfway)

Workout

Workout (Time)

“On Wednesdays, we wear pink”

Freedom (RX’d)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Independence

50 Knees to Elbows

40 Burpee to Bar (6” reach)

30 Handstand Push Ups

20 Box Jumps (24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty

50 Hanging Knee Raises

40 Up Downs

30 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Zombie Rope Climbs (Or 30 Ring Rows)

Target time: 12-14 minutes

Time cap: 20 minutes

Accessory

Core Work (Weight)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Mobility

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()

CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Arm 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 Finisher

Heavy Sandbag Run (Time)

For Time:

800 Meter Sandbag Run (70 / 50 lb)

CrossFit Preferred – CrossFit

Warm-up

Warm-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%).

3. Workout Prep

3 sets:

5/4 Calorie Air Bike

5/4 Calorie Row

*Build in pace/ practice transitions*

Strength/Accessory

Back Squat

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

Workout

Workout (4 Rounds for time)

“On October 3rd, he asked me what day it was”

Freedom (RX’d)

Every 5:00 (4 sets)

20/16 Calorie Bike

20/16 Calorie Row

Independence

Every 5:00 (4 sets)

16/13 Calorie Bike

16/13 Calorie Row

Liberty

Every 5:00 (4 sets)

12/10 Calorie Bike

12/10 Calorie Row

Affiliate Compete

Every 5:00 (4 sets)

25/20 Calorie Bike

25/20 Calorie Row

Target time each set: 2-2:30

Time cap each set: 3 minutes

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()

CrossFit Preferred – CrossFit

Warm-up

Warm-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

1 Muscle Up

3 Hang Power Cleans (build in weight)

Workout

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Freedom (RX’d)

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)

(KG conv: 61/43)

Independence

3 Rounds

50 Air Squats

5 Ring Muscle Ups or Bar Muscle Ups

10 Hang Power Cleans (115/80)

(KG conv: 52/36)

(sub 12 pull-ups if not doing muscle-ups)

Liberty

3 Rounds

30 Air Squats

7 Up Down + Jumping Pull Up

10 Dumbbell Hang Power Cleans (light)

Target time: 8-10 minutes

Time cap: 14 minutes

Skills and Drills

Double-Unders: Week 2 Day 1 (Checkmark)

Complete One Rep of a Double-Under

Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.

Goal Workout

5 Rounds:

3 single-unders

1 double-under

Rest for about 10 seconds

Once you can successfully complete this workout with no misses, move on to Phase 3.

Advanced Athlete Option:

If you already have mastered double-unders, instead use this time to work on Crossovers.

* Video on how to learn crossovers: here

*****

Single-under Tips:

After the first swing, your wrists should generate the jump rope rotation.

You want to minimize movement from your elbows and shoulders.

Keep a slight bend in your knees and land softly on the balls of your feet.

Your jumps should be roughly 1-2 inches off the ground.

Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.

Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:

Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

Mobility (No Measure)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()

CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Growing 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 Finisher

4th & Goal (AMRAP – Reps)

AMRAP 4:

Max Sandbag Squats

On the Minute [Starting at 0:00]:

4 Brute Force Burpees

Sandbag: 70 / 50 lb

CrossFit Preferred – CrossFit

Workout Option 1

Workout 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 Cap Each Set: 75 seconds

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

Bike Erg Lactate Threshold

5 Min at RPE3 (or 75 RPM)

10x (30 Sec at RPE8, 30 Sec at RPE2)

5 Min at RPE3 (or 75 RPM)

10 Min at RPE5 (or 85 RPM)

5 Min at RPE3 (or 75 RPM)

8 Min at RPE7 (or 95-100 RPM)

3 Min at RPE3 (or 75 RPM)

6 Min at RPE9 (or 100+ RPM)

1 Min at RPE3 (75 RPM)

Total: 53 Min

This workout can be completed on an Air Bike or modified to a run.

CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Final 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

CrossFit Preferred – CrossFit

Warm-up

Warm-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 Run

5 Synchro Wall Balls

2 Handstand Push Ups (each)

Workout

Workout (Time)

Potato Salad

Freedom (RX’d)

Teams of 2

200m Partner Run

20 Synchro Wall Balls (20/14)

40 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

30 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

10 Handstand Push Ups

Independence

200m Partner Run

20 Synchro Wall Balls (14/10)

32 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (14/10)

24 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (14/10)

16 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (14/10)

8 Handstand Push Ups

Liberty

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

40 Dumbbell Push Press (light)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

30 Dumbbell Push Press (light)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

20 Dumbbell Push Press (light)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

10 Dumbbell Push Press (light)

Affiliate Compete

200m Partner Run

20 Synchro Wall Balls (20/14)

40 Strict Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

30 Strict Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Strict Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

10 Strict Handstand Push Ups

Target time: 15-17 minutes

Time cap: 22 minutes

Option 1: Gymnastics Skill Work

Double Unders: Week 1 Day 2 (AMRAP – Reps)

Single Under Practice:

On a running 2 minute clock:

Accumulate the largest UNBROKEN set of Single Unders.

Athletes will work for the ENTIRE 2 minutes.

* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.

Advanced option: finding the largest number of unbroken double-unders in a two-minute window.

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Seated Straight Bar Row @ Moderate weight – maintain control and quality

10 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

CrossFit Preferred – CrossFit

Warm-up

Warm-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 (each)

1 Sandbag Clean (build in weight)

Strength/Accessory

Back Squat

Back Squat

– Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Workout (Time)

Tater Tots

Freedom (RX’d)

Teams of 2

300 Box Step-ups (20” all athletes)

* Every 2:00 (including 0:00) perform 4 Power Cleans (185/125)

* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

Independence

Teams of 2

300 Box Step-ups (20” all athletes)

Every 2:00 (including 0:00) 4 Power Cleans (135/95)

Liberty

Teams of 2

200 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)

Affiliate Compete

Teams of 2

400 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))

Target time: 14-16 minutes

Time cap: 22 minutes

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

()

CrossFit Preferred – CrossFit

Warm-up

Warm-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 V-Ups

4 Alternating Dumbbell Snatch (build in weight)

Workout

Workout (2 Rounds for time)

French Fried Potatoes

Freedom (RX’d)

2 sets (1 set every 10:00)

20/16 Calorie Air Bike

20 V-Ups

25 Alternating Dumbbell Snatches (50/35)

20/16 Calorie Air Bike

20 V-Ups

Independence

2 sets (1 set every 10:00)

16/13 Calorie Air Bike

15 V-Ups

25 Alternating Dumbbell Snatches (35/25)

16/13 Calorie Air Bike

15 V-Ups

Liberty

2 sets (1 set every 10:00)

12/10 Calorie Air Bike

16 Sit Ups

20 Alternating Dumbbell Snatches (light)

12/10 Calorie Air Bike

16 Sit Ups

Affiliate Compete

2 sets (1 set every 10:00)

20/16 Calorie Air Bike

20 GHD’s

30 Alternating Dumbbell Snatches (50/35)

20/16 Calorie Air Bike

20 GHD’s

Target time each set: 6-7 minutes

Time cap each set: 8 minutes

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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