CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News” 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=”September 11th, 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″]

• Congratulations to all those that competed in the Trifecta off the 202 competition yesterday.  We had two awesome teams representing CFP. Coach Patrick Harris, Lindsey Pruitt, and BJ Dwyer formed one team, and coach Tara Roberts, Michael Johnson and Rob Flunker formed another. Both teams did amazing with a couple people hitting some new Clean PR’s. Way to go guys!!
• We will have a new state of the art website later this week or next! Stay Tuned! It is going to have some awesome content and great functions that will help all of us improve at CrossFit!

[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]MONDAY

WARMUP

4 Air Squats or barbell back squats

4 Barbell Landmines  

4 Banded good mornings

4 Banded Glute Drill

Continue adding 2 reps to each movement until you reach 18

6, 8, 10, 12,14,16,18

 

STRENGTH

Back Squat

2-2-2-2-2-2 @85-90% all sets

(Rest 2 min)

 

METCON

15 Min AMRAP

7 Burpees (AB Cal)

6/9 Strict pullup

11 DB Sit-up (1 x 45/25lb)

AMRAP 15min

 

ACCESSORY

Accumulate: 3min in a weighted or ring plank

Every time you break, sprint 200 m

COMPETITORS

5 rounds for quality:

20m Prowler sprint (Heavy)

*CROSSFIT ENDURANCE WORKOUT*

• Run 1 Mile at a moderate pace
• 8 x 200 Meters as fast as possible (45-60 Seconds Recovery)
• 1 Mile Run at an easy cool down pace

TUESDAY

WARMUP

400m

Grapevine Drill

Up and Over the Fence  

Butt Kickers

High Fast Knees

200m – bit faster than the 400m

Agility Ladder Drills: Linear (straight) Drills such as two feet in box, single feet in box, one foot hops.

Run 100m – bit faster than the 200m

Agility Ladder Drills: Lateral (sideways) Drills. Facing sideways do single feet in and out of the boxes.

Then perform Change of Direction Drills, such as move across one side, then back to the other side through the box.

STRENGTH

RX: Build to a heavy single squat snatch + OHS (RX+ snatch balance) (20 min max)

FITNESS: Use a moderate weight for the following complex 1+1×3 power snatch + OHS

Take a set every 2-3 minutes

METCON

3 Rounds.

2min Row for Cals

2min Squat Snatch (Power) (RX: 135/85lbs) (RX+155/105lbs)

2min Shuttle Runs

ACCESSORY

KB Drills (1 min of each)

KB Sit-Ups   

KB Bridge Ups  

KB Windmill  

KB Trunk Twist  

KB Up And Overs  

KB Pass Throughs

 

COMPETITORS

4 rounds for time:

500 m row

– Rest 90 seconds –

NOTE: Goal is to hit a consistent pace.

 

WEDNESDAY

WARM UP

With a light plate (15/10lbs), as a group:

20 Fast Feet  (alternate taps on plate)

20 Lateral Fast Feet (both sides)

20 Two footed Fast Jumps

20 Two footed Lateral Jumps across the plate

10 Steering Wheels  

10 Plate G2OH

10 Walk across the plate — start in a plank position on one side and walk up and over the plate to the other side. Feet stay planted.

10 Lying Overhead Plate Reach  

10 Wall Slides  

2x:30 Pigeon Poses

STRENGTH

Power Clean

2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets. Should not be “touch and go.”

(Optional: Deadlift 2-2-2-2-2-2)

METCON

30 KB Swing (RX: 53/35)

10 Step Ups + 8 Box Jumps (24/20″) (30/24″)

AMRAP 12min

Do Beyond Rx’d programming for the day.

COMPETITOR

Pull-up complex

5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups

-as few breaks as possible. 2-3 Rounds

*CROSSFIT PREFERRED ENDURANCE WORKOUT* – MEET AT HIGHLAND HIGH SCHOOL TRACK AT 5:30AM 

WARMUP

• Run 400 Easy
• Running Drills and Stretch 10 Minutes

TRACK WORKOUT

• 2 x 200 (45 Second Rest)
• 4 x 400 (Partner Run – 1 Rests while other runs)
• 1 x 800 (Partner Run – 1 Rests while other runs)
• 4 x 400 (Partner Run – 1 Rests while other runs)
• 2 x 200 (45 Second Rest)

COOLDOWN

• Run 400 Cool Down Easy Pace

THURSDAY

WARM UP

Jump Rope warm up

1min Single two foot Jumps

1min Handstand Hold

30sec Single Running Jumps + 30sec Single High Knees Running Jumps

1min Wall Facing Handstand Hold

30sec Right leg Hop Jumps + 30sec Left leg Hop Jumps

1min Wall Climbs

1min Double Unders or Double Under attempts.

STRENGTH

Push Jerk: Build to today’s heavy single or double

Fitness: Push Press 2-2-2-2-2-2 (more than last week)

METCON

EMOM 10

30 Plate Fast Feet (RX:20 double unders) (RX+30 double unders)

5 Shoulder to Overhead (RX: 5 Push Jerk 135/95lbs) (RX+155/115)

Rest, 3 min then…

EMOM 10 min AMRAP

Run 200 m

8 Bent Over Barbell Rows with same weight as S2OH

 

ACCESSORY

Shoulder + calf stretches 5 min

 

FRIDAY

WARM UP

6 Wall Balls

6 WB Front Squat

6 WB Russian Twists (1 each side = 1 rep)

6 Burpee + Jump over Ball

6 WB Sit-up

6 WB Hip Raises

6 Wall Balls

Rings Skill Work

8 False Grip Ring Rows

8 Strict Ring Dips — QUICK SCALE: Jump to negative

30sec Ring L-Sit — QUICK SCALE: Knee Tuck or 1 leg support on ground still holding rings

8 Skin the Cat Pass Throughs — QUICK SCALE: Skin the Cat attempts or hang on low Rings and bring one foot up to hook around a ring for a second (this looks messy but is ok).

8 False Grip Strict Ring Pullups — QUICK SCALE: Do this with knees for support on the ground

2 Rounds – not for time

* The first three movements use Low Rings and the second two use high Rings (rxd).

STRENGTH

Front squat

2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets.

(Optional: Bench Press)

METCON

120 Wall Balls (RX: 120)

60 Toes to Bar or through rings

30 Ring Dips

(*NOTE: Fitness will make this 2 rounds of 60 WB,30 T2B,15 dips)

Shoulder stretches: Under the Body Thoracic Stretch and Flexi Swimmer Stretch

 

COMPETITOR

3 Rounds for quality:

20 GHD sit up

20 Ring row

NOTE: Hold a med-ball for the GHD sit ups if a set of 20 is easy for you. Any med ball up to a (20/14) is permitted if the set can be done unbroken. For the ring row, elevate your feet onto a bench and touch your chest to the rings at the top of each rep.

 

SATURDAY

WARM UP

1 mile

METCON

“Blake”

4 Rounds for time of:

100 foot Overhead Walking Lunge @ 45/25

30 Box Jump @ 24/20

20 Wallballs @ 20/14

10 Handstand Push-ups (Do not use an AbMat for RX)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

*CROSSFIT ENDURANCE WORKOUT*

Beginner Level 2.5 Mile Run

Intermediate Level 6 Miles

We are now training for the Gilbert Half Marathon and 10K. Please discuss with Kris LeSueur @ (480) 268-9307. I am looking for 10 people to personally train for this race. There will not be an extra charge for this training. I want to see you improve! Please let me know if you or anybody else has any interest.[/vc_column_text][vc_empty_space][/vc_column][/vc_row]