CrossFit Preferred – CrossFit

Bench Press (6 Sets)

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 80%

Set 3-4: 3 @ 85%

Set 5-6: 2 @ 90%

Deficit Strict HSPU Base Cycle 2021 (5 Rounds for reps)

Deficit Strict Handstand Push-ups

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS FROM WEEK 1]
5-9 Unbroken: 3-2-2-2-1

10-14 Unbroken: 4-3-3-3-2

15-19 Unbroken: 9-8-7-7-6

20-24 Unbroken: 12-10-8-8-6

25+ Unbroken: 18-15-12-10-6

Machete (Time)

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

Barbell: 135 / 95 lb

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
Scale

75 singles

CrossFit Preferred – Spartan SGX

Aerobic Capacity

Ebb and Flow (5 Rounds for calories)

Assault/Echo Bike Conditioning

5 Sets:

3 Minutes On

3 Minutes Easy
Consistent calories or slight increase over the 5 sets

Go at a pace that supports consistent rounds

CrossFit Preferred – CrossFit

Back Squat (4X3)

All reps at 95% 1RM

Form over loading.

Weighted Strict Pull Ups Base Cycle 2021 (5 Rounds for weight)

BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1
5-9 Unbroken: 3-2-2-2-1

10+ Unbroken: 4-3-3-3-2

*Rest as needed between sets.

*Build in weight each set.

Indy 500 (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Single Dumbbell Power Snatches 70 / 50 lb

15 Lateral Dumbbell Burpees

CrossFit Preferred – Spartan SGX

Spartan SGX WOD

High Voltage (Calories)

AMRAP 16:

Max Calorie Row

[On the 0, 4, 8, 12]:

5 Sandbag Over-the-Shoulder Cleans (75 / 50 lb)

10 Box Jump Overs (24″/20″)

20 Double Unders

[On the 2, 6, 10, 14]:

5 Sandbag Box Step Overs (75 / 50 lb) (24″/20″)

10 Sandbag Squats

20 Double Unders

Spartan Finisher

Farmer’s Carry Shuttle (Time)

For Time:

200 Meter Sprint

100 Meter Farmer’s Carry

200 Meter Sprint

Kettlebells – 2 × 70 lb’s / 53 lb’s

CrossFit Preferred – Spartan SGX

Spartan SGX WOD

The Milkman (Time)

For Time:

1 Mile Run

Directly Into…

5 Rounds:

50′ Kettlebell Goblet Walking Lunge

15 Kettlebell Swings

Directly Into…

1 Mile Run

Kettlebell – 70 / 53 lb