CrossFit Preferred – Spartan SGX
Aerobic Capacity
Blizzard (3 Rounds for calories)
[3 SETS]
6 Rounds:
30 Seconds – Fast Pace
30 Seconds – Recovery Pace
[Rest 3 Minutes Between Sets]
[Alternate Sets Between Row, Bike and Ski]
2022 05 23
CrossFit Preferred – CrossFit
Strict Pull Ups (No Measure)
Power Snatch
Power Snatch Cycling
Unbroken Sets For Load:
15-12-9 Power Snatches
Rest As Needed Between Sets.
Record set of 9 weight
Power Snatch Cycling (3 Rounds for weight)
Unbroken Sets For Load:
15-12-9 Power Snatches
Rest As Needed Between Sets.
Record all 3 sets for total weight
Ice Box (AMRAP – Rounds and Reps)
“Ice Box”
AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches 75 / 55 lb
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
*Score: Rounds + Reps (Do Not Include Run)
2022 05 23
CrossFit Preferred – Spartan SGX
Spartan SGX WOD
Everyday Hero (4 Rounds for reps)
4 Rounds:
1:00 – Max Dumbbell Snatches
1:00 – Max Dumbbell Box Step-ups
1:00 – Max Burpee Pull-ups
1:00 – Max Bike Calories
1:00 – Rest
Dumbbell: 50 / 35 lb
Box: 24″/20″
Spartan Finisher
Sled Push (Time)
For Time:
100 Meter Sled Push
Sled: 170 / 125 lb
Empty Sled = 80 lb
Sled + 45 lb Plate = 125 lb
Sled + (45 lb Plate) × 2 = 170 lb
2022 05 22
CrossFit Preferred – CrossFit
Back Squat (5X5 )
Record heavy set.
Increase load each set.
Back squat (5 Rounds for weight)
5×5
For total load
Body Language (AMRAP – Rounds and Reps)
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score: Rounds + Reps
20 CALORIE ROW
– 15 Cal Ski or Bike
– 300m Run
2022 05 22
“Little Lamb” CrossFit WOD – Saturday May 21st, 2022
Strength
Clean and Jerk (5X1)
5 Sets:
1 Clean & Jerk @ 75-85% 1RM
CrossFit WOD
Little Lamb (AMRAP – Rounds and Reps)
AMRAP 25:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run
2022 05 20
“Overwhelmed” CrossFit WOD – Friday May 20th, 2022
Strength
Snatch Complex (5 Rounds for weight)
5 Sets For Load:
3-Position Power Snatch
3 Overhead Squats
– 3 Positions: High hang, hang, from the floor.
– Athlete’s choice on loading.
– Rest as needed between sets.
– Score: Enter all 5 weights. Overall score will be the sum total.
Metcon
Overwhelmed (Time)
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: (24″/20)
Barbell: 115 / 85 lb
2022 05 19
“Freeze Tag” CrossFit WOD – Thursday May 19th, 2022
CrossFit WOD
Freeze Tag (AMRAP – Rounds and Reps)
[Team of 2]
AMRAP 40:
Partner Wod
Partner 1: 400 Meter Run
Partner 2:
Max Rounds of. . .
20 Kettlebell Swings
100 Meter Double Kettlebell Front Rack Carry
Kettlebells: (53’s/35’s)
*Score = Teams Total Rounds + Reps of Kettlebell Swings and Meter Double Kettlebell Front Rack Carry
*Partners switch upon their partners completion of 400 Meter Run
*Partner picks up where their partner stops
2022 05 18
“Five Minute Major” CrossFit WOD – Wednesday May 18th, 2022
Strength
Front Squat (5X1)
5 Sets:
1 Front Squat @ 75-85% 1RM
Record last set
Metcon
Five Minute Major (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats 50 / 35 lb’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters 50 / 35 lb’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters 50 / 35 lb’s
Dubs Scale:
150 Singles or 2:00 practice
2022 05 17
“Ergalicious” CrossFit WOD – Tuesday May 17th, 2022
Strength
Bench Press
5 Sets:
1 Bench Press @ 75-85% 1RM
Record last set
Metcon
Ergalicious (Time)
10 Rounds For Time:
250 Meter Row
500 Meter Bike
Rest 1 Minute Between Rounds.
250 METER ROW
– 200m Run
500 METER BIKE
– 200m Ski
– 200m Run
2022 05 16
“Do iT” CrossFit WOD – Monday May 16th, 2022
Metcon
“DT” Complex (5 Rounds for weight)
5 Sets For Load:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Do iT (Time)
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
Barbell: 155 / 105 lb
2022 05 15