Workout of the Day – Saturday March 30th, 2019 “Saturday Friends & Family”
1 Mile Run
2 rounds for time with a partner:
all with a wall ball
50 partner wall balls
50 sit ups
50 air squats
50 Russian twists
800 meter run
2019 03 29
Workout of the Day – Friday March 29th, 2019 “Friday Friends & Family”
Tabata warm up alternating for 8 mins
air squats
mountain climbers
AMRAP 5:00
27/21 cal row
27 push press (115/80)
27 C2B (jumping pull-ups)
rest 5:00
AMRAP 5:00
21/15 cals
21 push press (95/65)
21 toes to bar/knee raises
rest 5:00
AMRAP 5:00
15/12 cals
15 push press (75/55)
15 pull-ups (ring rows)
2019 03 28
Workout of the Day – Thursday March 28th, 2019 “Thursday Friends & Family”
800 m partner farmers carry
partners pick odd object and take turns carrying it over 800m
EMOM x 25:
Minute 1: 21 Dubs/singles
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 15 Goblet Squats (53/35)
Minute 5: Rest
— 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
2019 03 27
2019 03 27
Workout of the Day – Wednesday March 27th, 2019 “Wednesday Friends & Family”
Coaches Choice Line Drills
2 reps each minute – building in weight
AMRAP 30:
Teams of 3:
75/50 calories (bike/row)
100 deadlifts (95/65)
75 burpees
75/50 calories
100 BB thrusters
60 burpees
2019 03 26
Spartan SGX Training – Wednesday March 27th, 2019 at 7:00pm “Tabata On Fire”
3 x Unbroken Max Reps
Tabata Row (Calories)
1:00 Rest
Tabata Kettlebell Swings (53#/35#)
1:00 Rest
Tabata Dumbbell Thrusters (35#/20#)
1:00 Rest
Tabata Burpees
2019 03 26
Workout of the Day – Tuesday March 26th, 2019 “Tuesday Friends and Family”
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.
For time:
400 m run
10 pull-ups
20 KB swings (53/35)
30 Russian twists (option to use a plate)
40 walking lunges
50 wallballs (20/14)
40 ab-mat sit-ups
30 air squats
20 push-ups
10 v-ups
400m run
2019 03 25
Spartan SGX Training – March 25th-31st, 2019
We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!
For the Thursday Run Workout meet at CrossFit Preferred at 5:30am
We will be racing the Spartan Sprint Stadium Race at the Cardinals Football State Farm Stadium on Saturday June 15th!
We have created a CrossFit Preferred team!
We are running the age group division around 8:30am depending on your age.
Join us!!
Use this code to save 20% off the regular price:
SPARTANTEAM20
Expires March 31st, 2019
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
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#)
800 meters easy
500 meters (run 45 seconds faster than 1 mile PR pace)
90 Seconds Rest
200 meters (run 50-60 seconds faster than 1 mile PR pace)
5 Minutes Rest
400 meters Easy
Stretch and Foam Roll
Rope Climb
3 x Unbroken Max Reps
Tabata on Fire (AMRAP – Reps)
Tabata Row (Calories)
1:00 Rest
Tabata Kettlebell Swings (53#/35#)
1:00 Rest
Tabata Dumbbell Thrusters (35#/20#)
1:00 Rest
Tabata Burpees
Class Warm Up /Stretching
400 Meters
5 minutes rest
3×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)
400 meters easy
Stretch
400 Easy
Stretch
30 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!
Very important to get time on your feet and build an aerobic base in your running.
Discuss the distance with Andrew or Kris to come up with a plan!
10 Minutes of Stretching and Foam Rolling
Coaches Choice
Pass Mountain Trail at Usery Mountain Regional Park – see above announcements. Meet at CrossFit Preferred at 6:00am!
Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!
2019 03 25
Running Workouts – March 25th-31st, 2019
400 Easy
Do Class Warm Up
Drills/Stretching
3×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)
400 meters easy
Stretch
If your goal is to improve in CrossFit or your overall fitness do the two running workouts we post each week in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class and overall fitness.
For the workouts we do each week you need to know you 1 Mile PR time and 400 Meter PR time.
We follow workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!
Run 800 Meters
Stretch/Drills
Repeat 3 Times:
500 meters (run 45 seconds faster than 1 mile PR pace)
90 Seconds Rest
200 meters (run 50-60 seconds faster than 1 mile PR pace)
5 Minutes Rest
400 meters
Stretch and Foam Roll
If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.
Discuss your goal with me and I will help you come up with a plan. You can text or call me (Kris LeSueur) at (602) 430-9060
For those that are feeling ready to run a long run start with 30 to 45 Minutes.
2019 03 25
Spartan SGX Training – Monday March 25th, 2019 at 7:00pm “Hangnail”
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
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#)
2019 03 24