CrossFit Preferred – CrossFit

Strict Press (5X3)

Warmup Sets

Take 3-4 Lighter Sets to Build to 1st Working Weight

Then work to a heavy set of 3

Push Press (5X2)

Push Press Complex

On the 2:00 x 5 Sets:

1 Pausing Drive

1 Drive

2 Push Presses

Sets: 60-65-70-70-70% off 1RM Jerk

30 Rock (AMRAP – Rounds and Reps)

30 Rock

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike or 30/21 Calorie Row

30 Toes to Bar
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets

Choose a toes to bar variation that you can complete in 3-5 sets within the workout

Strength

Front Squat (6X2)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Back Squat (6X4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Metcon

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
Choose distances and variations that allow you to complete the work in under 10 minutes

The rough time-line for each movement:

Double Unders: 2 Minutes Max

Run: 4 Minutes Max

Row: 4 Minutes Max

CrossFit Preferred – CrossFit

Deadlift (3X3; 3X1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Record final weight

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165)
Sub equal calories on rower for bike

Deadlifts

2 Sets: 9-6 or 8-7

3 Sets: 5-5-5 or 6-5-4

CrossFit Preferred – CrossFit

Swingtime (Time)

20 RFT

Teams of 2

Partner A completes full round while Partner B rests

5 Pull-Ups

10 Wallballs 20/14

15 KB Swings 53/35

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches – 1:00

youtu.be/-L-8YRim2nw

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly – 1:30

youtu.be/mdYNs0nV5-8

4. Pike – 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle – 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split – 1:00

youtu.be/0yxwdjCtM1Y

CrossFit Preferred – CrossFit

Squat Clean (1X5)

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat

Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

Barbell Cycling: Squat Clean (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
The first 18 reps of the workout are much lighter than the last 12

While it’s tempting to bank a lot of time at the lighter weights, we also want to make sure you’re composed for the heavier sets at the end

Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3

This likely means steady singles from the beginning of the workout

Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell – 155/105
Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

This weight should be somewhere around 50-55% of your 1RM Clean

Looking to complete 3+ rounds today

SUBSTITUTIONS

Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders

CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Manmaker Strength (Time)

For Time:

30 Dumbbell Manmakers (35#/20#)

-200m Run for Every Break-

Spartan Finisher

Bent Over Row – Lactate Tolerance (Weight)

5 Rounds:

0:20 Bent Over Rows (Fast)

0:20 Upright Static Hold w/ Plate

0:20 Bent Over Rows (Slow)

-No Rest Between Rounds-

Gymnastics TTB+C2B+MU (Time)

Gymnastic Focus Work

5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row

**Scale Option

If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups
The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

There is also the option to shorten the total volume to 3 or 4 rounds

Strength

Strict Press (5X3)

Build to a heavy triple

Metcon

Swole Cycle (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike/Row Calories

Strict Handstand Push-ups

Assault Bike/Row Calories

You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Your score at the end of the 16 minutes is the total reps completed during your work stations
Below are some potential strategies from the strict movements:

Work for all 20 seconds if you think that is sustainable

Aerobic Capacity

Hotter Than a Hotdog (5 Rounds for distance)

5 Rounds:

4:00 Run for Max Distance

-1:00 Rest Between Rounds-

-Can be done on Rower or Assault Bike-