CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”New Programming at CrossFit Preferred” 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 21, 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″]

We are super excited to announce that we are starting new programming this week! This was not an easy decision. All of us coaches have been discussing this last week and we are excited for you to try it out!

We want to help everybody in the gym improve whether you are an experienced CrossFit athlete or new to CrossFit! This programming has three levels. It has a Fitness Level, RX Level and a beyond RX’d Level. It also has additional Competitor programming for those that want a little more of a workout (please discuss with a coach if interested) Please talk to a coach to decide which level is right for you!

CrossFit prides itself on the fact that its athletes train and prepare for the unexpected:

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” – Greg Glassman

We will not be programming strength and metcon into every session. It will   not glorify lifting or gymnastics or endurance at the expense of one another.

Instead, it will prioritize variance. Which makes for a more efficient, more adaptive athlete who’s prepared for the challenges life may throw at them.

The programming will  be written in a way that you will be receiving a well-rounded stimulus, and every member will be seeing growth across every aspect of fitness.

So the main things we will be focusing on are:

• Introduce more mobility
• Have more time for skill work
• Prep for workouts so u can push intensity during the workout
• Allow for 3 different levels to fit everyone’s needs

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Training this week:

MONDAY

WARMUP

(5-10min) Get Warm!

Run 100m

10 Jumping Pullups

3 Rounds

20 Mountain Climbers

10 Ring Rows

2 Rounds

Run 200m

10 Pullups —— Or 6 Jump to Slow Negative Lowers

1 Round

(5+min) Dynamic Mobility

10 each side Single Leg Deadlift with No weight

10 each side Supine Bridge Plus Reach

10 Up/Down Lying Glute Raise

30sec each side – With a lacrosse ball, trace slowly around shoulders blades both sides (go into lats too)

1-2 rounds

STRENGTH

Press

3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets.

WORKOUT OF THE DAY

BEYOND RXD

50 L-Pullups

Every time you break, perform:

6 Over/Unders

50 Strict Pullups

RXD

50 Strict Pullups

Every time you break perform

6 Over/Unders

50 Chest to Bar Pullups

Every time you break perform

6 Over/Unders

FITNESS

40 Strict Ring Rows

Every time you break perform

4 Over/Unders

40 Ring Pullups

Every time you break perform

4 Over/Unders

COMPETITORS

AFTER METCON

4 Rounds for time:

15 calorie Assualt Bike

15 GHD sit ups

5 Hang Squat Cleans (225/155)

*CrossFit Endurance Workout*

3 Sets:

300 Meters at a fast pace, 100 Meter Walk

200 Meters at fast/sprint pace, 100 Meter Jog, 100 Meter at Sprint Pace.

No rest between reps and 3 minutes rest between sets.

Workout Details:

Run 300 Meters, Walk 100 Meters, Run 200 Meters, Jog 100 Meters, Sprint 100 Meters, rest 3 minutes, repeat for additionalsets.

Workout Pacing:

Your fast pace should equal your mile PR pace. Your Sprint pace should equal your 400 Meter pace. Your fast/sprint pace is between your mile PR pace and your 400 meter PR pace.

 

TUESDAY

WARMUP

(10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 Rolling Pistols (5 each side)

1min L-Sit Hold

1min V-Outs

(10min) Handstand + HSPU Practise

30sec Handstand Hold + 3 negative lowers at the end of that

Rest 30sec

3 rounds

2 Strict HSPU + 1 with 3sec pause at bottom of the last rep (this is hard to do) — Scale to either Kipping/Negatives or simply holding a Handstand for 10sec x 2

Rest 30sec

3 rounds

WORKOUT PREP/ STRENGTH

5 OH Squats

8 Hip Extensions or Good Mornings

4-5 Rounds

WORKOUT OF THE DAY

BEYOND RXD

15 OH Squat (185/125lbs)

then:

6 Strict HSPU

8 Hip Extensions

5 Rounds

then:

15 OH Squat (185/125lbs)

RXD

15 OH Squat (155/105lbs)

then:

6 HSPU

8 Hip Extensions

5 Rounds

then:

15 OH Squat (155/105lbs)

FITNESS

15 OH Squat

then:

6 Plate Press

8 Plate Good Mornings

5 Rounds

then:

15 OH Squat

WARM DOWN

Perform 8 x 15sec Back Bridge Holds

• Every 2 sets perform 15sec Pigeon Pose each side.

COMPETITORS

BEFORE METCON:

Power Snatch

3-3-2-2-1-1-1

NOTE: Build across all sets up to a heavy single for the day

AFTER METCON

1 Round every 2 minutes until failure:

20 Burpees (6″ target)

30 Wallball (20/14)

NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball.

WEDNESDAY

WARMUP

Barefoot Jumping + Pose Running

Double Under Prep and Mobility

Alternate between 25 Double Unders (goal is unbroken) and the Mobility below:

10 Cat/Camel

10 Up and Over the Fence each side

10 Hip Capsule Grind each side

WORKOUT PREP

Running Prep

50m Jog into 50m Moderate Pace

Walk back

2 Rounds

50m Moderate Pace into Fast Pace (not 100% sprint)

Walk back

2 Rounds

WORKOUT OF THE DAY

BEYOND RXD

200m Sprint

45 Double Unders

Perform every 3min

6 Rounds

RXD

200m Sprint

35 Double Unders

Perform every 3min

6 Rounds

FITNESS

200m Sprint

50 Fast Feet Jumps

Perform every 3min

6 Rounds

WARM DOWN

Finisher:

15-20 Cals on the Assault Bike or Rower

EMOM 5min

COMPETITORS

BEFORE METCON

Deadlift

3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

AFTER METCON

50 Toes to bar

*CrossFit Endurance*

800 Meters at moderate pace, 200 Meters fast,

2 Minutes Rest

700 Meters moderate pace, 200 Meters fast,

2 Minutes Rest

600 Meters Moderate pace, 200 Meters fast,

2 Minutes Rest

500 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

400 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

300 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

200 Meters Moderate pace, 200 meters fast,

2 Minutes rest

100 Meters Moderate pace, 200 meters fast,

Done!

Total: 5200 Meters

THURSDAY

WARMUP

Cone Speed Drill to warmup

AMRAP 5min

With a Light (16/12/8kg) Kettlebell:

1 Deadlift

1 Good Morning

1 Single Arm Bent Over Row — each side

1 Single Leg Deadlift (each side) — Hold the Bell in the opposite hand that is deadlifting.

Add one rep each round. So round 2 would be 2 reps of everything, 3 would be 3…

WORKOUT PREP/ STRENGTH

Perform 10 Deadlifts as a group with an empty Barbell

* Give them some key points here to work on during their heavy sets of 3.

DEADLIFTS

1 x 6 reps

1 x 5 reps

3 x 3 reps

• Add weight each set
• Aim to have the last set at around 75-80% of your 1RM.

WORKOUT OF THE DAY

BEYOND RXD

Deadlift 3-3-3-3-3

RXD

Deadlift 3-3-3-3-3

FITNESS

Deadlift 3-3-3-3-3

WARM DOWN

100 KB Swings.

Every time you put the KB down, perform 3 Burpees.

FRIDAY

WARMUP

Get Warm (5 Min.)

Walking lunges TAG

Partner Race (10 min)

• 8 Box Step Ups

      Partner holds bottom of squat

• Inchworms

      8 Lateral Step Ups

• 8 Dumbbell Step Ups

      Alternating Groiners

• 8 Dumbbell Step Ups (weight on Shoulders)

     Sit-Ups

• 8 Overhead Dumbbell Step Ups

     Jumping Lunges

WORKOUT PREP

Prep for Workout

10 Situps

8 DB Step Up and Overs

6 DB Jumping Lunges

* Use their working weight

• Use their workout modifications

WORKOUT OF THE DAY

BEYOND RXD

21 Situps

15 DB Box Step Up and Over (55/35lbs)

9 DB Jumping Lunges (55/35lbs)

AMRAP 12min

RXD

21 Situps

15 DB Box Step Up and Over (45/25lbs)

9 DB Jumping Lunges (45/25lbs)

AMRAP 12min

FITNESS

21 Situps

15 DB Box Step Ups

9 Lunges

AMRAP 12min

WARM DOWN

In Partners, alternate (with a Barbell, or hard roller):

1min each side Hamstring Mash

1min each side Quad Mash

COMPETITORS

BEFORE METCON

Back squat

10×1

NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

AFTER METCON

Every minute for 20 minutes:

Min 1: 20 calorie Row

Min 2: 15 DB push press (45/35)

Min 3: 20 calorie Row

Min 4: 15 Ring dip (strict)

NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

SATURDAY

WARMUP

Get Warm In Partners

While one person plays the Fish game (4min) on the Rower (It’s under Fish Game in > Games, on the rower’s screen), the other person performs an AMRAP 4min of:

9 Dead Bugs each side (18 total)

6 OH Squat with PVC

3 Burpees

Switch

WORKOUT PREP/ STRENGTH

Review each movement as a group:

GHD Situp — Review modifications.

OH Walk — Review how to get the Barbell into the OH position safely.

Prep for Workout

As a team of 4, Run 200m

As a team, work up to the working weight for the OH Walk (with a barbell or heavy MB).

* Perform 3 x 50m efforts to find that weight.

As a team, cycle through each person getting 10 GHD Situps done, or their modification.

WORKOUT OF THE DAY

BEYOND RXD

Teams of 4:

500m Row

30 Burpees

40 GHD Situps

100m OH BB Walk (155/105lbs)

Run 1km

RXD

Teams of 4:

500m Row

25 Burpees

25 GHD Situps

100m OH BB Walk (135/95lbs)

Run 800 m

FITNESS

Teams of 4:

500m Row

20 Burpees

30 Situps

100m 1 Arm OH DB Walk

Run 800m

* Each person feeds into the 500m row one at a time.

* No one can move to the next station until everyone is done

with their movement.

• EVERYONE runs the 800m together once everyone is done with the OH Walk.

COMPETITOR

For time:

21-15-9

Thruster (95/65)

3-2-1

Legless Rope climb

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