CrossFit Preferred

“22 Too Many” Spartan SGX Workout – Saturday September 26th, 2020

Spartan SGX WOD 22 Too Many (Time) 2 Rounds for Time: 200m Run 22 Burpees 22 Air Squats 200m Run 22 Hand-Release Pushups 2:00 Plank Hold 200m Run 22 Walking Lunges 22 Pullups 200m Run 22 Wall Balls (20#/14#) 22 Dead Hang Shoulder Taps 200m Run -If you have a…

2020 09 25

“4-2-1” Aerobic Capacity Running Workout – Thursday September 24th, 2020

By: Kris LeSueur 0

Aerobic Capacity Meet at CrossFit Preferred at 5:15am 4-2-1 (3 Rounds for time) 4 Mile Run (Easy Effort) -1:00 Rest- 2 Mile Run (Moderate Effort) -1:00 Rest- 1 Mile Run (Hard Effort)

2020 09 23

“Cadence” Spartan SGX WOD – Wednesday September 23rd, 2020

By: Kris LeSueur 0

Spartan SGX WOD Cadence (6 Rounds for calories) 6 Rounds: 2:00 Clock 10 Dumbbell Thrusters (2 × 35#/25#) 10 Toes-to-Bar In time remaining... Max Assault Bike Calories -2:00 Rest Between Rounds- Spartan Finisher Grip/Shrug - Lactate Tolerance (Weight) 5 Rounds: 0:20 Dead Hang 0:20 Double Kettlebell Shrug 0:20 Double Kettlebell…

2020 09 22

1000m Row

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXAerobic Capacity1000m Race Effort Row Warmup (No Measure)6:00 EASY DAMPER 1 Minute 1: s/m 18 -Increase s/m By 2 Every Minute- -Quick Rest- Into... 6:00 Build STEADY PACE Every 2:00 20 Hard Strokes at Goal Pace Goal Pace Examples: 3:00 Finish = 1:30/500m Goal Pace 3:15…

2020 09 21

“Leg Cramp” Spartan SGX Training – Monday September 21st, 2020

By: Kris LeSueur 0

Spartan Strength Pull-Up Superset (AMRAP - Reps) 3 Sets: 1-4 Strict Pull-Ups -0:30 Rest- 6-10 Tempo Ring Rows (30X1) -1:30 Rest Between Sets- Spartan SGX WOD Leg Cramp (Time) 4 Rounds for Time: 400m Run 2 Tire Flips 100m Sandbag Run 9 Sandbag Deadlifts 7 Sandbag Hang Squat Cleans 5…

2020 09 20

“10 Mile Run” Aerobic Capacity – Thursday September 17th, 2020

By: Kris LeSueur 0

Aerobic Capacity Meet at CrossFit Preferred at 5:00am. This is a great run to practice some nutrition with a gel or energy chew and carry some water. 10 Mile Run (Time) For Time: 10 Mile Run -Walk as Needed- This can be a 2-part (am/pm) workout... AM: 6 Mile Run…

2020 09 16

“Disconnected” Spartan SGX Training – Wednesday September 16th, 2020

By: Kris LeSueur 0

Spartan SGX WOD Disconnected (Time) For Time: 2000m Assault Bike 200m Bucket Carry (60#+/40#+) 0:30 Dead Hang (2 Shoulder Taps Every 0:10) 400m Run 100m Farmer's Carry (2 × 70#/53#) 0:30 Dead Hang (2 Shoulder Taps Every 0:10) 400m Sandbag Carry (75#/50#) 10 Brute Force Burpees 2000m Assault Bike Spartan…

2020 09 15

“200 Meter Run” Aerobic Capacity – Tuesday September 15th, 2020

By: Kris LeSueur 0

Aerobic Capacity 200m Race Effort Warm-Up (No Measure) 4 Rounds: 200m Run - Fast Pace 200m Run - Easy Pace -No Rest Between Rounds- -1:00 Rest After Round 4- 3 Rounds: 200m Run - Faster Pace 200m Run - Easy Pace -No Rest Between Rounds- -2:00 Rest After Round 3-…

2020 09 14

“Carry On” Spartan SGX Training – Monday September 14th, 2020

By: Kris LeSueur 0

Spartan Strength Pullup EMOM (AMRAP - Reps) On the Minute × 9: 0:00 - 1:00 5 Eccentric Pullups -0:05 Negatives- 1:00 - 2:00 0:15 Isometric Pullup Hold -Hold at Top of Pullup, Chin Over Bar- 2:00 - 3:00 0:30 Max Ring Rows -0:01 Pause at Top- Spartan SGX WOD Carry…

2020 09 13

Thursday Endurance – September 10th, 2020

By: Kris LeSueur 0

Aerobic Capacity Morning Session - 5:15am 9 Mile Run (Time) For Time: 9 Mile Run -Walk as Needed- Aerobic Capacity Evening Session - 7:00pm Need for Speed (Row) (Calories) 3 Rounds: 5 Strokes (Pulls) Acceleration to Sprint -2:00 Easy- 8 Strokes (Pulls) Acceleration to Sprint -2:00 Easy- 10 Strokes (Pulls)…

2020 09 09

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A TRAINING EXPERIENCE LIKE NO OTHER

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