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Lead Foot

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CrossFit Preferred – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4


27/20 Calorie Row


27 Burpees


27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:


21/15 Calorie Row


21 Burpees


21 Toes to Bar


rest 4 minutes


AMRAP 4:


15/10 Calorie Row 


15 Burpees


15 Pull-ups

CrossFit Preferred News & Workouts October 23rd – 28th, 2017

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Monday

Warm Up *8-10 Mins

3 Rounds:
1:30 Slow Bike

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup

Strength

Snatch 1RM

OTM 5

Power Snatch+OH Squat+ full snatch working up to 70-75%

Take 15 minutes to establish 1RM

Metcon

“Isabel”

30 Power Snatches (135/95) (115/80) (95/65)

Workout stimulus – Within the workout, athletes should use a weight that they are capable of completing 10-15 repetitions unbroken if they had to. The focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “RX”.

Tuesday

Warm up

500m Light-Paced Row

5 Spiderman and Reach, each leg

10 Slow Scap Retractions 

400 Meter Medium-Paced Row

5 Walkouts

10 Kip Swings + 1-3 Strict Pull-Ups

300 Meter Fast-Paced Row

5 Burpees

3 CTB Pull-Ups + 3 TTB + 3 Chin-Over Pull-Ups

Metcon

“Lead Foot”

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes


AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Workout Stimulus – Bringing the intensity here with short interval work. The variation on the pull-up bar for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to.

MIDLINE

2 Rounds, resting as needed between sets:

With a Running Clock:
0:00 – 0:30 – Pushup Plank
0:30 – 1:00 – Elbow Plank
1:00 – 1:30 – Side Plank (Right)
1:30 – 2:00 – Side Plank (Left)
2:00 – 2:30 – Elbow Plank
2:30 – 3:00 – Pushup Plank
At the 3:00 mark, complete 30 Glute Bridges

Wednesday

Warm up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings
15 Abmat Sit-Ups

“Barbell Warmup”

Strength

1RM C&J

OTM 5

Power Clean+Front Squat+ Jerk working up to 70-75%

Take 15 minutes to establish 1RM

Metcon

“Four Wheeler”

2 Rounds:
400 Meter Run
15/12 Cal Row
12 Squat Cleans (115/80)

Workout Stimulus –  We are looking for a loading that allows for 15+ squat cleans to be unbroken, when fully rested. Our aim is to be able to aggressively approach the cleans inside this workout, as opposed to grinding out slower singles. In other words, let’s choose a weight that we are confident that we could complete 12 squat cleans *straight* with, touch and go, if we were to try to inside this piece.

CrossFit Preferred Endurance Track Workout – Meet at the Highland High School Track at 5:30am

Warm Up
800 Meters/Stretch

Partner Workout – One Person Runs While One Person Rests
4 x 400 Meters
2 x 800 Meters
4 x 400 Meters

Cool Down
800 Meters

Thursday

Warm Up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

BB Warm Up

Strength

Option #1 – If we have over 12 Strict Handstand Pushups
Option #2 – If we have under 12 Strict Handstand Pushups

In both options, aim to complete each set in as little time as possible. As in, in option #1, we do not need to complete 18 unbroken. Aim to complete that 18 however in as little time as possible, with the following sets in mind.

Option #1 – For quality:
18 Strict Handstand Pushups, 1 min rest
15 Strict Handstand Pushups, 1 min rest
12 Strict Handstand Pushups, 1 min rest
9 Strict Handstand Pushups

Option #2 – For quality:
12 Strict Handstand Pushups, 1 min rest
9 Strict Handstand Pushups, 1 min rest
6 Strict Handstand Pushups, 1 min rest
3 Strict Handstand Pushups


*Reduce repetition scheme to ensure that the first set can be accomplished in 2-3 sets, maximum. Options for strength building can be either pike pushups or seated dumbbell strict presses.

Metcon

“Ball Hogs”

AMRAP 15:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three repetitions of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh.

Friday

Warmup

Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
9 Dowel Overhead Squats

“Barbell Warmup”

Strength

Hang Power Clean + Pause Front Squat + Squat Clean

Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ

Set #2 (1:30) – 1 Complex @ 55% of 1RM CJ

Set #3 (3:00) – 1 Complex @ 60% of 1RM CJ

Set #4 (4:30) – 1 Complex @ 65% of 1RM CJ

Set #5 (6:00) – 1 Complex @ 70% of 1RM CJ

Set #6 (7:30) – 1 Complex @ 75% of 1RM CJ

Metcon

“Dead Ahead”

4 Rounds:
21 Deadlifts (135/95) (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95) (95/65)

Workout Stimulus – Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

Saturday

Warm Up

200 Meter Run

:30 Active Spidermans
5 Good Mornings
5 Back Squats
5 Elbow Rotations

:30 PVC Passthroughs
5 Strict Press
5 Overhead Squats
5 Deadlifts

:30 Push-up to Down Dog

Metcon

“Rock the Boat”

AMRAP 30:

500 Meter Row or 30/20 Calorie Assault Bike
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Workout Stimulus – Going long today with running, rowing, and rounds of “Cindy”. Choosing options on the bodyweight movements that athletes are able to go unbroken or very close to unbroken across



Checkout This Weeks Transcend Daily Post
What Is Macro Counting?

 

 

Halloween Competition

By: 0

CrossFit Preferred – CrossFit

Metcon (AMRAP – Reps)

8 Minute EMOM:



Partner 1 does all 4 movements, followed by partner 2. Score is total reps.

Deadlift

Power Cleans

Front Squats

Thrusters

RX: 115/75

Scaled: 75/55

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Max reps of:

– 2 Burpees

– 2 C2B (jumping pull-up)

– 2 T2B (knee tuck)

“Resting” partner holds handstand (scaled: holds bar OH)

Metcon (Time)

4 Rounds For Time:

25 Box Jumps (step ups)

25 2 For 1 Wall Balls (wall balls)

RX:20/14 Scaled: 14/10

(2 For 1 Wall Balls: squat, throw, squat, catch). Split work as desired.

CAP: 15 min

Freedom Sauce

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Overhead Squat

Metcon (3 Rounds for calories)

AMRAP 3


21 Overhead Squats (95/65)


21 Burpee Over the Bar 
Max Calorie Row


Rest 3:00 


AMRAP 3


18 Overhead Squats (115/80)


18 Burpee Over the Bar
Max Calorie Row


Rest 3:00


AMRAP 3


15 Overhead Squats (135/95)


15 Burpee Over the Bar
Max Calorie Row


Rest 3:00


AMRAP 3


12 Overhead Squats (155/105)


12 Burpee Over the Bar
Max Calorie Row

CrossFit Preferred News & Workouts October 16th-21st, 2017

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  • Childcare worker needed – We are in need of someone to work in our childcare 7-8 days a month. We trade out a membership for this job. If you are anyone you know is interested please contact Tiersa at 480-540-4109. Thanks!
  • CFP in house Halloween Competition -This Saturday Oct. 21st 8-10 am. Dress up and come ready for some good competition and some great food. Breakfast will be served.
  • Checkout our Driven Nutrition protein, amino’s, pre workout and other supplements that are in this week. If you have not tried any of these supplements we highly recommend taking them. Ask us for a sample! HERE IS WHAT WE RECOMMEND
  • November 23rd (Thanksgiving Day) – CrossFit Preferred Turkey Trot lead by Coach Tara

Monday

Warm Up *8-10 Mins

30 Second Rotations:

Alternating between partners. 

Slow Row
Active Samson

Medium Row
Active Spiderman

Fast Row
Push-up to Down Dog

“Snatch Barbell Warmup”

Metcon *25 Mins

“Fight Gone Bad”

3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20
)
Push Press (75/55)
Calorie Row
Rest

Score is total reps! Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Strength

Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

Tuesday

Warm up *10 Mins

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Duck walk
Side Lungs
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Strength/ Skill *20mins

Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,

Deadlift
Build to a Heavy Set of 5

Metcon * 15 Mins

“Flat Tire”

Teams of 3: (if a smaller class no need for teams unless they want to share assault bike)
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155 RX) (185/115)
20 AbMat Sit-Ups
Max Calorie Row/ Assault bike

Metcon Goal – The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh

Midline

Accumulate 75 Weighted Hip Extensions (35/25)

Wednesday

Warm up *12 Minutes

30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Barbell Warmup (OHS)

Strength

Overhead Squat
Build to a Heavy Set of 3

Metcon *30 Minutes

“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Bar
Max Calorie Row

Metcon Goal – Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP.

CrossFit Preferred Track Workout – Meet at Highland High School Track at 5:30am 

Warm Up

800 Meters Easy/Stretching

Workout

7 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

6 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

5 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

4 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

3 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

2 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

1 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

Cool Down

400 Meters Easy

Thursday

Warm Up *10 Mins

400 M Run

Line Drills

Strength *30 Mins

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

2.  Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups/ or Work on Kipping or Butterfly Pullups
Rest as little as needed between sets

This time can also be used to teach and practice Rope Climbs.

Metcon * 15 Minutes

“Knotted Up”

AMRAP 15:
200 Meter Run
2 Rope Climbs (8C2B, 12 Pullups)

Friday

Warmup *10 Mins

:20 Seconds

Jumping Jacks
Active Spidermans
Walkouts

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

Metcon *20 Mins

“Double or Nothing”

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)(115/75)

Metcon Goal – looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.

Strength:

Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

5 minute transition

Front Squat
On the Minute x 10
Build to a Heavy Front Squat

Saturday 8am-10 am

Inner Gym Halloween Competition Partner Style

3 Workouts

8 Minute EMOM:

Partner 1 does all 4 movements,  followed by partner 2.  Score is total reps.

  • Deadlift
  • Power Cleans
  • Front Squats
  • Thrusters

RX: 115/75

Scaled: 75/55

12 min AMRAP

Max reps of:

– 2 Burpees

– 2 C2B (jumping pull-up)

– 2 T2B (knee tuck)

“Resting” partner holds handstand (scaled: holds bar OH)

4 Rounds For Time:

25 Box Jumps (step ups)

25 2 For 1 Wall Balls (wall balls)

RX:20/14 Scaled: 14/10

(2 For 1 Wall Balls: squat, throw, squat, catch). Split work as desired.

CAP: 15 min

Come dressed up and ready to work hard!

Check for Sign Up at the Gym


Toes To Bar Tutorial – Coach Rob

Checkout this great video by Coach Rob on how to do Toes To Bar Better by CLICKING HERE


CrossFit Preferred Endurance Group

Did you know that CrossFit Preferred has and endurance training group?! We train for running races, Spartan Races, Triathlon, Adventure Races, Marathons and Ultra Marathons! Call or Text Kris LeSueur for more details (602) 430-9060

– We currently meet up at the Highland High School track at 5:30am every Wednesday

– We also meet at various places on Saturday. Call Kris for more details!


Video’s From Last Months Double Under Clinic Taught By Shanna Duvall!

Double Under Clinic Opening Video

Did you know we have a YouTube Channel?! Subscribe to see our latest video’s we have coming out each month.

Checkout our YouTube Channel by clicking HERE – If you missed the Double Under Clinic you can see the highlights of the Double Under Clinic on our CrossFit Preferred YouTube page. She taught us great ways to improve our Double Unders, Mobility in our Feet and calves and much more.


Upcoming Events

October 21st – CrossFit Preferred In House Halloween Competition from 8:00am to 10:00am

November 23rd – CrossFit Preferred Turkey Trot on Thanksgiving Day

November 18th – Gilbert Half Marathon & 10K

February – Spartan Race – Join our CrossFit Preferred Team

Let us know what events you are interested in training for!


Checkout This Weeks Transcend Daily Post 
Spartan Beast Race Lake Tahoe 2017 – Obstacles In The Way