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=”August 14th, 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″]

It was a great week this last week at CrossFit Preferred! We have a great week of programming this week that will be sure to push you and make you stronger!

We had a great turnout to our all new CrossFit Endurance class! Everybody is welcome to join. We had people out this week that started  CrossFit Endurance that have not run very far in the past that did great! Do not be intimidated by running. Running is a great discipline to improve that will help improve your overall fitness and endurance.

We will be following Aerobic Capacity workouts by Chris Hinshaw. He is a highly respected endurance coach that has been coaching so many of the CrossFit professional and amateurs and is seeing great results. I am excited to coach everybody interested. This will make you a better CrossFit athlete!

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The Crucible:

[/vc_column_text][vc_wtr_youtube url=”-KnsvnZpYzc” autoplay=”0″ showinfo=”0″][vc_empty_space][vc_column_text delay=”0″]For those training for The Crucible or any endurance event we will be training at 6:00am at the gym on Saturdays until The Crucible on Friday September 16th. You do not want to miss this great training! Anybody is welcome to join us on Saturdays![/vc_column_text][vc_wtr_button url=”url:http%3A%2F%2Fcrossfitpreferred.com%2Fthe-crucible%2F||target:%20_blank|” label=”Sign Up Here” align=”left” color=”c_yellow” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ delay=”0″][vc_column_text delay=”0″]

Here is this weeks training:

MONDAY

WARM-UP

400 Meters

3 Rounds of:

5 PVC pass throughs

10 Overhead Squats

+Overhead Squat drill work

STRENGTH

Overhead Squat

Build to a 1RM

P3 Front Squat or Overhead Squats

METCON

3 Rounds For Time

Row/Run 400m

20 Burpees

15 Toes to Bar

10 Handstand Push-ups (RX+ strict or 4”/2” deficit)

MANDATORY STRETCHING

*CrossFit Endurance Workout*

Lemon Squeezy by Aerobic Capacity

8×100 Meters with 45 seconds rest between reps

4 Minutes Rest

4×200 Meters with 75 seconds rest between reps

4 Minutes Rest

3 x 300 Meters with 90 seconds rest between reps

Total: 2400 Meters

TUESDAY

WARM_UP

Barbell Power Clean Push Jerk skill work. 

STRENGTH

Power Clean + Push Jerk

Build to a heavy single. Athlete may opt for squat and split jerk if working toward red level.

(*P3 strict press. If you finish early practice push jerks or split jerks)

METCON:

Complete this as fast as possible. Rest 2 minute.  Repeat for a total of 4 sprints.

20 calories bike/row

100 Meter Sandbag carry (bear hug)

10 Squats

100 Meter Sandbag Carry (Bear Hug)

10 Squats

*If you feel like two minutes is too long of a rest, then you aren’t going fast enough.

ACCESSORY

Coaches choice skill work time permitting

WEDNESDAY

*Please be on time. 

WARM-UP

400 Meter Run,

3 Rounds of:

5 Good Mornings

5 Barbell Back Squats

:30 Hip Opener Stretches

STRENGTH

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

Then…

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single

(P3-Back Squat)

METCON

EMOM 21

1: 8 Pullups (STRICT OR C2B)

2: 10 Thrusters (95/65) (115/75)

3: 200 Meter Run

STRETCH

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

2 Sets

200 Meter  fast/sprint pace, 500 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 400 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 300 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 200 Meter easy pace

Rest 4 min

THURSDAY

WARM-UP

Coaches Choice

STRENGTH

Pendlay Row 4X8 (No kipping)

*P3 Make up day or Pendlay row if attendance is more than 3X week.

METCON

21 Barbell Box steps

800m

18 Barbell Box steps

600m

15 Bar bell box steps

400 m

12 Barbell box steps

200 m

ACCESSORY

A. Neutral Grip Dumbbell Strict Press

Dumbbell weight 25% of strict press max (each DB)

Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

B. 3X:60 weighted plank

FRIDAY

WARM-UP

Barbell

STRENGTH

Deadlift- Build to a heavy triple

*P3 Deadlift

METCON

AMRAP 10

5 Hang Power Cleans (135/95)

10 Wall Balls

ACCESSORY

“Annie”

50-40-30-20-10

Double Unders and Sit Ups

SATURDAY

“Navy Seal WOD”

Run 1 mile

5 Rounds

10 Burpees

20 Kettlebell Swings

30 Air Squats

Run 1 mile

*CrossFit Endurance*

We will be doing the class workout of the day then running 4 Miles.

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