CrossFit Preferred – CrossFit

Warm-up (No Measure)

Tic Tac Toe
*Wallball Tic Tac Toe:*

set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. You can also use different color Medicine Balls. Each team will line up on the opposite end of the room. At the call of “Go” they will complete 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces.

Tuesday F & F (Time)

For time:

400 m run

10 pullups

20 KB swings (53/35)

30 russian twists (option to use a plate)

40 walking lunges

50 wallballs (20/14)

40 abmat sit-ups

30 air squats

20 push-ups

10 v-ups

400m run

Strength/Skill

Atlas Stone Cycles (Weight)

Every 2:00 x 4 Rounds:

5 Atlas Stone Sumo Squats

10m Atlas Stone Carry

5 Burpees

10m Atlas Stone Carry

5 Atlas Stone Sumo Squats

Spartan SGX WOD

Hangnail (Time)

3 Rounds for Time:

400m Run

20m Bear Crawl

20m Crab Walk

20m Kettlebell Walking Lunges (53#/35#)

10 Kettlebell Deadlifts (53#/35#)

10 Kettlebell Alternating Hang Power Cleans (53#/35#)

Warm-up (No Measure)

Rowling*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

Strength

Back Squat (3 x 10)

Building from 50-75% of body weight

Metcon

Monday Friends & Family (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Metcon (Time)

Buy-in

1 Mile Partner med ball run

100 partner med ball sit-ups

100 B2B partner med ball handoffs

100 med ball OH walking lunges

100 med ball cleans

Cash out

1 Mile Partner med ball run

Spartan SGX WOD

Coach Andrew’s 30th Birthday Spartan Bonanza (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Sandbag Clusters (75#/50#)

24 Burpees

:89 Weighted Wall Sit (53#/35#)

300m Sandbag Run (75#/50#)

Crossfit Games Open 19.5 (Time)

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

M 95 lb.

F 65 lb.

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled Men (Time)

33-27-21-15-9 reps for time of:

65-lb. thrusters

Jumping pull-ups

Crossfit Games Open 19.5 Scaled Women (Time)

33-27-21-15-9 reps for time of:

45-lb. thrusters

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Men RX (Time)

33-27-21-15-9 reps for time of:

65-lb. thrusters

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Men Scaled (Time)

33-27-21-15-9 reps for time of:

45-lb. thrusters

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Women RX (Time)

33-27-21-15-9 reps for time of:

45-lb. thrusters

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games open 19.5 Masters Women Scaled (Time)

33-27-21-15-9 reps for time of:

35-lb. thrusters

Jumping pull-ups

Time cap: 20 minutes

Metcon

Pregame (No Measure)

Workout Definition

3 Rounds (low intensity)

3 Slow Wall Squats

3 Walkouts

3 Russian Baby Makers

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

10 Dumbbell Hang Clean and Jerks (light load)

10 Glute Bridges

30 Double-Unders

*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions

8 Superman Rocks

16 Overhead Circles (8 each direction)

*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Metcon

Wednesday Primer (No Measure)

3 Rounds, Not for Score:

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 CTB Pull-Ups

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 Deadlifts (225/155)

Although a row and bike is written, athlete’s choice to also incorporate a  run. We are looking for a light metabolic demand, resulting in the following repetitions being of more benefit to us. As written, the aim here is not to excessively tax ourselves, but to prime these movement patterns and stamina pathways.

Stimulus wise, we are looking for a loading that we are very confident we could cycle for 21+ repetitions on any given movement here. Light load, and focused on technique. The CTB pull-ups do not need to be completed unbroken, but we want to choose an appropriate repetition scheme that will allow us to a chance to practice the movement, but not break us down and hurt our abilities on the pull-up bar on Friday should they appear.

Strength/Skill

Dead Hang / Wall Sit

3 Rounds:

Round 1…

0:30 Dead Hang

0:30 Weighted Wall Sit (35#/25#)

Round 2…

1:00 Dead Hang

1:00 Weighted Wall Sit

Round 3…

1:30 Dead Hang

1:30 Weighted Wall Sit

Directly Into…

0:30 Max Kettlebell Goblet Squats (53#/35#)

Spartan SGX WOD

Higher Ground (AMRAP – Rounds and Reps)

12:00 Cap:

1500m Row

Then…

AMRAP in time remaining:

5 Knees-to-Elbows

10 Jumping Lunges

20 Mountain Climbers

30 High Knee Single Unders

Metcon

The Prince (Time)

5 Rounds, resting 1:00 between efforts:

21 Double-Unders

9 Thrusters (95/65)

21 Double-Unders

15/12 Calorie Row
In today’s training, we are looking to move slightly faster than we normally would.

In most intervals we will complete, we’ll be aiming for roughly time on, equaling time off. This ratio allow us to operate at a very high intensity, far above say our pacing in an AMRAP 15. Here today however, we are limiting the time of rest to exactly 1:00. Round times may be approximiately double that, creating a 2:1, work to rest ratio.

With that said, we want to move faster than we normally would in an AMRAP 15, but not to the point of over-doing so. If we were a car, and an AMRAP 15 would place us at 65mph, we want to operate today at 75mph.

This workout also gives us the chance to refine the thruster movement under fatigue. Purposefully coupled with movements surrounding it that involve a quick transition, we’ll have the chance to refine our positioning on the barbell under fatigue.

Record all five round times to the tracker below, with our “score for the day” being our slowest round of the five.

Recovery Bike/Row (No Measure)

3 Rounds:

5:00 Recovery Bike/Row

After each 5:00 interval, complete:

7-10 Pausing Overhead Squats (95/65)

:20s hollow hold

:20s superman hold