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=”April 18th, 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″]This week at CrossFit Preferred:

• Competitive Training – We are continuing to follow CrossFit Invictus competitive training program for our athletes that want to do competitions.  If you are interested in following the competitive training program and want help knowing if you are “ready” for something more, please see a coach and we will help assess you and get you started on the programming or help you get ready to start soon.  We are all anxious to get better but its important that we stay injury free so please allow a coach to help you to know how to improve safely in your training.  In most cases Red level will be required to start competitive training but some exceptions to the rule may apply.
• Gym Wide Coed Competition and BBQ – Saturday May 14th @ 9 am.  We are so excited about this event! Start looking for your partner. If you need help finding a partner let one of our coaches know and we can help. The competition will kick off at 9 am, then stick around after throwing down with friends and family for the CFP BBQ!! Their will be a sign up sheet for the competition posted at the gym this week. More info on what the competition will consist of to come.
• Arizona BOD POD – will be back at CFP on May 16th.  Sign up for times will come in a couple weeks so put it on your calendar
• Swag Competition – We had some great designs submitted.  Now its time to vote on your favorite.  Images will be uploaded tomorrow to our Facebook page.  Please vote on which one you like the most and which ever one has the most votes by Friday April 22 will be the new design for our next T-shirt order.
• The Crucible at CrossFit Preferred – Friday June 3rd at 10PM! We are excited to announce this event! We have capped it at 20 participants! This is an 8+ hour event designed to push you beyond what you think you are capable of doing. You need to be able to pass the White Level Test. It will start at 10pm June 3rd and finish the next morning. Be prepared for anything including CrossFit, Swimming, Rucking, Grinder PT and anything else. The price is $150. Please contact Kris LeSueur at (480) 268-9307 or at kris@crossfitpreferred.com. This will teach teamwork, perseverance and will be a rewarding experience!
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CrossFit Preferred Training for this week:

MONDAY

STRENGTH

A. 3 RM Shoulder to Overhead

B. 2 Rounds of DT for efficiency (105/155) (Optional)

12 Deadlift (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerk (155/95)

METCON

A. AMRAP 7 Min

Climb the Ladder

1 Thruster (135/95)

1 Muscle up (sub 3 Toes to Bar for every MU)

2 Thrusters

2 Muscle Ups etc.

Rest 4 min

B. AMRAP 7 Minutes

10 Dips

40 Double unders

TUESDAY

STRENGTH

A. 3 Second Pause Front Squat

1 Every Minute for 12 minutes at 90% of bottoms up

B. 5X2 Power Snatch

Increase load or better form from last Monday (Optional)

METCON

A.  4 RFT

20 Barbell Jumping Lunges (total)

8 Pull-ups (weighted and strict if able)

B. Gymnastics

5-10-15-20-15-10-5

L-Sit Flutter Kicks (2 count)

Handstand Walk in meters

WEDNESDAY

STRENGTH

A.  Work to today’s heaviest squat clean

B. Double under challenge.

10-20-30-40-50-40-30-20-10 (optional skill work)

METCON

AMRAP 20 Min

30 Wall Balls

20 Box Jump Overs

10 Power Cleans (135/95)

THURSDAY

STRENGTH

Athlete choice

METCON

Active Recovery

“800 meter Sandwich”

Cash In: 800 m

Then 4 Rounds of:

14 Plate G2OH

12 Plate Squats

10 (2 count) Plate Russian twists

8 Plate Turkish Get-ups

Cash Out 800 m

Crossfit Endurance – meet at Highland High track

Warm-up: 15 min

– 3 x 400m at 15 seconds faster than 5K pace with 2 min rest

– 1,000m at 10 seconds faster than 5K pace with 2 min rest

– 4 x 200m sprints with 1 min rest

Cool-down: 10 min

FRIDAY

STRENGTH

A. Overhead Squat

B. 5 Rounds of :

5 Bar muscle ups

5 strict HSPU

METCON

“Nancy” 5 RFT

400 m run

15 Overhead squats (95/65)

SATURDAY

EVERY MINUTE ON THE MINUTE for 21 minutes

MIN 1: 10 KB Swings

Min 2: 10 Burpee Box Jump Overs

Min 3: 10 Toes to Bar

REST

EVERY MINUTE ON THE MINUTE for 21 min

Min 1: 200 Meter Run

Min 2: 15 Barbell Thursters

Min 3: 15 Mountain Climbers (2 count)

Have a great week![/vc_column_text][vc_empty_space][/vc_column][/vc_row]