CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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=”FEBRUARY 18, 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][vc_column_text delay=”0″]

SKILL:

Handstand Push-Ups, Strict and Kipping[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Overhead Squats 2 x 5, 4 x 3[/vc_column_text][vc_column_text delay=”0″]

METCON:

For time, complete all parts with a running clock:

A. 15-12-9

Strict HSPUs

Toes to bar

B. 15-12-9

Box jumps 30/24″

Double-unders X 3

C. 15-12-9

Thruster 115/75#

Cal Row/Airdyne (or sub 300/200/100m run)[/vc_column_text][/vc_column][/vc_row]

[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=”March 8, 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][vc_column_text delay=”0″]

STRENGTH:

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

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METCON:

Complete as many rounds and reps as possible in 8 minutes of:

3 Muscle Ups

9 Deadlifts (225/155 lbs)

6 Box Jumps

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ACCESSORY:

ACCESSORY

5 X 8 Barbell Bent Over Row

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*CrossFit Endurance Workout*

Run 3 Miles at a moderate pace. Focus on technique and cadence.

We are going to start building up again this week.

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: 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=”March 26, 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][vc_column_text delay=”0″]

METCON:

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*CrossFit Endurance Workout*

Run 8 Miles at a easy pace[/vc_column_text][/vc_column][/vc_row]

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: 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 13, 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][vc_column_text delay=”0″]

STRENGTH:

Athletes choice[/vc_column_text][vc_column_text delay=”0″]

METCON:

“Tabata”

:20 work :10 rest

1 min rest between exercises

Squats

Cal row

Sit ups

Push-ups

DB snatch[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout* – Meet at the gym at 5:10 to run to Highland High School Track by 5:30am

2 x 400 Meters,
6 x 200 Meters
2 x 400 Meters
Recover 60 Seconds between 200’s and 90 Seconds between 400’s[/vc_column_text][/vc_column][/vc_row]

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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=”May 2, 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][vc_column_text delay=”0″]

STRENGTH:

Strict Press

1. 5, 5,6,6,6,10

B. (Optional: 3 position Snatch every 3 min for 15 min) The complex is one snatch starting from each of the following positions: high hang, mid. thigh, and below the knee

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METCON:

3 Rounds of

400 meter run

20 C2B Pullups

30 Wall balls

40 KB Swings

Rest 3 Minutes in between rounds

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*CrossFit Endurance Workout*

Run 2 miles at a moderate pace[/vc_column_text][/vc_column][/vc_row]

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: 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=”JANUARY 25, 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][vc_column_text delay=”0″]

STRENGTH:

Every 90 seconds, for 12 minutes (8 sets):

Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.[/vc_column_text][vc_column_text delay=”0″]

METCON:

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean  (165/95) (RX+205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.[/vc_column_text][/vc_column][/vc_row]

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: 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=”June 8, 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][vc_column_text delay=”0″]

STRENGTH:

FRONT SQUAT

Rest 2 min between sets

5 reps @65%

4 @75%

3 @ 80%

3 @85%

1 @ 90%

1 @95%

1 @101% (Repeat this for last set)[/vc_column_text][vc_column_text delay=”0″]

METCON:

Regional Event #4

4 Rounds for Time:

28 One-Legged Squats, alternating

15 Power Cleans

M 115 lb. F 80 lb.

Time cap: 15 minutes[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

4 Rounds not for time:

50 Double-Unders (unbroken)

4 Wall Climbs[/vc_column_text][/vc_column][/vc_row]

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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=”June 27, 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][vc_column_text delay=”0″]

Warm Up/Skill:

9 Min EMOM

1- 4-6 HSPU (Strict or negatives)

2-12 Toes to bar

3-30 double unders (unbroken) (Add 10 barbell OH Squats if you go unbroken, if you trip, start

your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Back Squat. 3 x 5 Tempo Back Squats. :04 x: 02x:01 @ 65-70%[/vc_column_text][vc_column_text delay=”0″]

METCON:

21 Calories of Assault Bike/Row

21 Chest-to- Bar Pull-Ups

15 Front Squats (135/95 RX+ 155/115 lbs)

15 Burpees Over the Barbell

9 Power Cleans (RX 135/95 RX+155/115 lbs)

9 Ring Muscle-Ups (sub 9 ring dips)

Rest as needed..then..

200-400 Meter Sandbag Carry. No walking/stopping.

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*CrossFit Endurance Workout* – Start Training with our group for the Gilbert Marathon or Half Marathon!

The next two months we will focus on building a base for your running. We will focus on running at a pace you can hold a conversation. If you have a heart rate monitor this is Zone 2 Training. If you need help to figure out you zones or pace please let me know.

Run 2 Miles at a easy to moderate pace today. 

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: 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=”July 15, 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][vc_column_text delay=”0″]

Warm Up/Skill:

Rowing + Wall Facing Squats

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STRENGTH:

A. Dead Lift

4 X 3+1 (Increase from last week or use 70-75%

3 Deadlift to knee + pause for :02 plus 1 deadlift

B. Optional: Strict HSPU EMOM to be done before or after class or between DL sets.

(1 strict HSPU to max depth every minute on the minute for 10 minutes)

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METCON:

AMRAP 7

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

7 Toes to Bar

14 Wall Ball Shots

Rest, 3:00 then…

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

7:00 AMRAP:

25 Double Unders

5 Bar Muscle Ups (sub 5 plank to 1 arm DB row)

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ACCESSORY:

3 Rounds. Rest as needed. For endurance, not time.

Turkish Get-Ups x 1 rep each arm

Pistol squat x 8 reps (sub goblet squat)

Kettlebell Swings x 15 reps

V-Ups x 15 reps (Or 15 sec L-sit)

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*Optional CrossFit Endurance Workout*

20 Minutes at a manageable pace on the Assault Bike[/vc_column_text][/vc_column][/vc_row]

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: 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=”August 3, 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][vc_column_text delay=”0″]

Warm Up/Skill:

Snatch[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Snatch (Power or Full)

3X2 (DO NOT sacrifice form for load.)

-OR- if you have not passed Red level do 3X2 Overhead Squats

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METCON:

7 min AMRAP

60 Double-Unders

10 Power Snatch (95/65)

Rest 3 min

7 min AMRAP

25 Wall Ball

10 Sumo Deadlift High pull (95/65)

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ACCESSORY:

So much core work that you’ll call home to Mommy.[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

8 x 400 Meters,

Recover 90 Seconds between 400’s[/vc_column_text][/vc_column][/vc_row]