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Oct. 1, 2016

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CrossFit Preferred – CrossFit

Metcon

Metcon (3 Rounds for time)

Run/Row 1000 meters

20 Burpees over KB

20 single Leg KB deadlifts

Rest until the running clock reaches 10:00, and then…

For time:

Run 400 meters

20 Barbell snatches BK

Run 400 Meters

20 Overhead Squats

Rest until the running clock reaches 20:00, and then…

For time:

100 Double Unders

30 Toes-to-Bar

20 Barbell S2OH

Note times for each of the three portions.

Sept. 29, 2016

By: 0

CrossFit Preferred – CrossFit

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Wall Balls 20/14 (RX+30/20)

Rest 3 min

Complete as many rounds and reps as possible in 7 minutes of:

20 Lunges (RX+ jumping)

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box jumps or steps

Run 200 m

Sept. 28, 2016

By: 0

CrossFit Preferred – CrossFit

Metcon

Metcon (Time)

RX: 3 RFT

Run 400 m

7/5 Muscle ups

7 Ground to OH (135/95)

Fitness:

*sub 7 strict pullups+7 dips for muscle up

RX+: 3 RFT

Row 500m

10/7 muscle ups

10 G2OH (155/105)

Push Jerk (1X3)

Weightlifting

Front Squat (1X1)

Weightlifting

Split Jerk (1X3)

Weightlifting

Sept. 26, 2016

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CrossFit Preferred – CrossFit Metcon

Metcon (Time)

21x15x9

Bar Facing Burpees

Front Squat (115/75)

Pull-ups

RX+ thrusters/C2B

Weightlifting

Shoulder Press (3X3)

Note your weight for your last burn out set of 10.

*CrossFit Endurance* – we run at 6:00am for our WOD after the warmup and strength portion of class.

Run 400 Meters at an easy to moderate pace then for 60 seconds carry a heavy sand bag for 60 seconds as fast as you can. Rest 2 Minutes in between each round. Must carry the sand bag a total of 1200 Meters. Must run 400 Meters easy between each sand bag round. Goal is to get the sand bag 1200 meters in 6 Rounds.

If unable to run at the gym:

Tempo Run

Mile 1  Moderate Pace

Mile 2 Fast Pace

Mile 3 Moderate Pace

Stretch and roll throughout the day.

Workouts for September 19th – 24th, 2016

By: 0

Workouts for this week!

MONDAY

WARM UP

(3-4 min) PT Jumps + Burpees

(5+min) With a light plate, (15/10lbs) perform 8-10 reps of each as a group:

Plate Squats — look through the hole of the plate with straight arms.

Plate Walk 100m — holding plate overhead

Plate Overhead Lunges

Plate Steering Wheel Turns — hold the plate out front and turn it right-left like a steering wheel. Plate must remain at eye level
STRENGTH

Push Press

2-2-2-2-2-2

NOTE: Build to a heavy double across the working sets.
METCON

5 Rounds for cals

30sec Assault Bike/Row for Cals

30sec Rest

5 Rounds for reps

30sec DB Push Press (RX: 45/25lbs)

30sec Rest

5 Rounds for reps

30sec Single Arm Overhead Dumbbell Lunges (1 x 45/25lbs) (1 x 55/35lbs)

30sec Rest

ACCESSORY

25 Handstand Push-up Challenge – Perform as fast as possible. 5min time cap.

COMPETITORS

Front Squat

1X3 *Aim for your goal squat clean weight

*CrossFit Endurance*

Run 1 Mile

then

10 Hill Sprints – Behind Walgreens

then

Run 1 Mile
TUESDAY

WARM UP

(10min) In partners:

1. While one person performs 15 Kb Deadlifts, the other performs 10 T-Rotations (Pushup + one arm goes into air to create T with Body, repeat). Switch.

2. While one person perform 15 Russian KB Swings, the other performs 10 Scorpions (Lie face down, one leg comes off ground and aims to touch shoulder of opposite arm). Switch.

3. Everyone performs together: Alphabet (Make the letters ITYWX with shoulders/feet off ground, in a superman position)

4. Alternate 10 Glute Ham Raises  (in partners) – on the ground, use something soft under knees. (Partner holds ankle, and with a rigid body you aim to control yourself to lie flat on ground. Put hands out in front to catch your fall.) Switch.

STRENGTH

Deadlift

5-5-3-3-3-3

METCON

AMRAP 6min

8 Burpee Plate Jump

8 KB Sumo Deadlift High Pulls (KB: 53/35)(RX+ 75/53)

Rest 3min

AMRAP 6min

8 Burpee Plate Jump

8 Power Clean (Fitness: 8 KB Russian Swing) (RX: 135/95)(RX+ 155/115)

*Barbell weights should be a something you can cycle unbroken for 8 reps.

ACCESSORY

7 min ABS

COMPETITORS

For time:

3-6-9-6-3

Snatch (squat) (165/115) OR OHS

Bench press (205/115) OR STRICT WEIGHTED PULL-UPS

NOTE: The weight should be where you can comfortably complete triples.
WEDNESDAY

WARM UP

Barbell Complex:

3 Front Squat + 2 Push Press + 1 Thruster

5 Sets

STRENGTH

Bear Complex –Build to a heavy

METCON

5 Rounds

Run 200m

3 Thrusters (165/115lbs)*note: fitness does 5 lighter thrusters

Max set Muscle Ups (Max set Chest to Bar Jumping Pullups)

ACCESSORY

Sleeper Stretch

4X10 DB Rows

COMPETITORS

4 X 250  meter row

*CrossFit Endurance* – Meet at Highland High School Track at 5:30am

Warmup

Run 400 Meters Easy, 10 Minutes Running Drills and Stretching

Workout

3 Sets (3 x 300 Meters) 45 Seconds Rest between Reps,

1st 300 Meters: 200 Meters Fast, 100 Meters Sprint, 100 Meters Fast

2nd 300 Meters: 100 Meters Fast, 100 Meters Sprint, 100 Meters Fast

3rd 300 Meters: 100 Meter Sprint, 200 Meters Fast

Rest for 3 Minutes in between 900 Meter Sets

then

2 x 400 Meters Bleachers (No Rest in between 400’s)

Run up and down all of the bleachers stairs then around the track to the other bleachers stairs.

then
2 Sprint Stadium Stairs
1 Stair Hops
2 Sprint Stadium Stairs
1 Stadium Side Squat Climb
2 Stadium Sprints
1 Stadium Side Squat Climb
THURSDAY

WARM UP

10 Back Extensions

10 Squats

10 Push-ups

10 Jumping Air Squats

10 Situps

10 Backwards Lunges

10 Alternating supine bridge with reach

5 wall slides

1-2 Rounds — time permitting

STRENGTH

*Athlete Choice of

A. Weighted Lunges

3X5 each leg AHAP

(3X10 each leg fitness)

OR

B. Bench Press 4X10

METCON

10 Min AMRAP

25 Wall ball

50 Double unders

ACCESSORY

1 mile run

COMPETITORS

WADAPALOOZA WOD

FRIDAY

WARM UP

400 m run

1 min Sit up to pike

1 min Sit up to pancake

1 min standing hamstring stretch

1 min roll to pistol

1 min L sit or chair

1 min plank

(5min) Hamstring Mobility

Kelly Starrett’s Monkey Bars of Death

Spend 2min on each leg working around the hamstring – going down and across.

METCON

To Be Determined

COMPETITORS

3X25 GHD Sit ups

3X20 Hypers with fingers laced behind head

SATURDAY

WARM UP

(10min) Gymnastics course to warm up.

Plate Walks — With your body in a Plank position and feet on two metal plates. Walk down the gym on your hands dragging/sliding the plates on your feet.

Forward Rolls — Quick Scale: Candlestick Rolls

Cartwheels — Quick Scale: Attempts

Handstand Holds — Quick Scale: Walk up wall or Pike

Monkey Bar swings — Quick Scale: If they can’t hang on a Bar and switch to bars, just Step to next Bar, Jump up, Hang for a second and repeat at the next Bar.

(10min) Prep for Deadlifts

If needed, review the Deadlift as a group, then Perform:

8 reps

6 reps

4 reps

2 x 2 reps

* Increase the load each set.

* Make the last set be on or close to their working weight.

(10min) Prep for Pullups/Handstand Pushups

5 Pullups with gymnastic Kip — Quick Scale: 5 Kipping Swings + Knees Up

5 Negative HSPU — Quick Scale: Use a couple Abmats to lower head onto

5 Pullups anyhow — Quick Scale: Ring Rows

5 Handstand Push-ups anyhow — Use workout Modification here

5 Chest to Bar Pullups or Workout Modification

METCON

AMRAP 25min

ZIMMERMAN

11 Pullups

2 Deadlifts (285/205lbs)

10 Handstand Push-ups

*CrossFit Endurance* – Meet at the gym at 6:00am – We are currently training for the Gilbert 10K and Half Marathon Saturday November 19th

10K Athletes – Run 4 Miles

Half Marathon Athletes Run – 5 Miles

Half Marathon Competitive Athletes- Run 7 Miles

Tuesday April 12th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 12, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space height=”10px”][vc_column_text delay=”0″]

STRENGTH:

A. Front Squat + Split Jerk

2X1 @ 60-70% of 1-RM Clean & Jerk

2×1 @ 70-75%

2X1 @ 75-80%

2X1@ 80-85%

B. Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Power Jerk

3×1@ 70-75% of 1-RM Clean & Jerk

3X1 @ 75-80%[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

METCON:

Every minute, on the minute, for 12 minutes:

Minute 1 – 8 Handstand Push-Ups (strict if able)

Minute 2 – 30 second L-sit

Minute 3 – 40 Double-Unders

REST THEN

2X 400 m sprints 1:1 rest

(Competitors: 800 m easy, 400 hard, 800 easy, 400 hard, 800 easy)

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