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 28, 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″]CrossFit Preferred News:

• To help each of our members improve in all areas of CrossFit we are going to focus on one SKILL a month. For the next month we will be focusing on pull-ups.  This could be strict pull-ups, kipping, butterfly or even Muscle ups.  If this is an area you are wanting to improve in we encourage you to work on this skill at least two times a week.  We will schedule optional skill work every Tuesday and Thursday. Please take advantage of this time to work on skill and ask a coach to help you.
• The Crucible 2 is Friday September 16th. We are currently offering a $25 discount to anyone who signs up by September 4th making the price $125. For more information on The Crucible 2 please click here.

[/vc_column_text][vc_column_text delay=”0″]For the next 4 weeks we will be working on pull-ups.  If this is a skill that needs focus, please be sure to take suggested times to work on it.

MONDAY

WARM UP

With a light WB (14/10) *scale reps as needed

Min 1: 10 Wall Ball + 25 Mountain Climbers

Min 2: 12 Wall Ball + 20 Mountain Climbers

Min 3: 15 Wall Ball + 15 Mountain Climbers

Min 4: 20 Wall Ball + 10 Mountain Climbers

Min 5: 25 Wall Ball

STRENGTH

3 min barbell empty barbell snatch progressions.

Power Snatch EMOM 10 increasing to load higher than metcon weight

METCON

AMRAP 7

3 Power Snatch (Hang Power Snatch) (135/95lbs) (145/105)

9 Wall Ball (20/14lbs)

ACCESSORY

(10min) Gymnastics Complex #3  

5 Frog Supports — Scale UP to Pressing out into Handstands.

5 Headstand attempts — Scale UP to Pressing out into Handstands.

5 Skin the Cats — Scale as per video instructions.

5 Ice Cream Makers

COMPETITORS

For time before or after class:

15 GHD Sit-ups

15 Hyper Extentions

Max Reps Handstand Pushups(Open Standard)

– repeat until you reach 50 reps of Handstand Pushups

*CrossFit Endurance*

-10 Minute Easy Jog

-1 Minute Walk

– 2×6 Minutes at 90 Minute Time Domain Pace with 2 Minute Rest

– 2×4 Minutes at 40 Minute Time Domain Pace with 1 Minute Rest

– 2×2 Minutes at 20 Minute Time Domain Pace with 30 Seconds Rest

– 2×1 Minute at 10 Minute Time Domain Pace with  15 Seconds Rest

Total: 36 Minutes

TUESDAY

WARM-UP

With a light Kettlebell (KB):

100m Waiters Carry — KB Directly Overhead (switch at 50m)

8 KB Deadlifts

6 Turkish Get Ups —— 3 each arm

100m any way KB Carry (Run)

8 KB Russian Swings

6 Turkish Get Ups (3 each arm)

100m run with KB behind neck —– hold with both hands

8 KB Full Swings

6 Turkish Get Ups (3 each arm)

 

METCON

Min 1: 20 KB Swing (35/25) (53/35) (70/53)

Min 2: 10 (*push-ups) (Dips/to competition depth) (10/7 Ring dips)

12min

STRENGTH

Back Squat 5×2 75% Rest 2 min

*OPTIONAL: PULL-UP PROGRESSIONS

ACCESSORY

KB Groin Stretch  +  Pec smash or stretch.

(5min) Shoulder Mobility

5 Wall Slides  

30sec Supine Plank Hold  – Hips High, chest up and head back

2 Rounds

COMPETITORS

As many reps as possible in 7 minutes:

25 Double unders

5 Burpee bar muscle ups

 

WEDNESDAY

WARM UP

(10min) Review Clean and Jerk with an empty Barbell as a group

* Including Power and Squat Clean + Push Jerk and Split Jerk.

STRENGTH

Clean and Jerk *Rest up to 3 minutes

Fitness 3-3-3-3-3

RX 3×1 85%

METCON

3 RFT

400m Run

24 Dumbbell Deadlifts (55/35lbs)

12 Toes to Bar

3 Rounds

ACCESSORY

Shoulder Mobility

COMPETITORS

Goat work: Pick a weakness and attack it!

*CrossFit Endurance*

– 800 Meter Warm Up

– 25 Burpees

– Active Stretching

– 1 Mile as fast as possible

– 800 Meters Easy

– 800 Meters Fast

– 400 Meters Easy

– 400 Meters Fast

– 1 Mile Cool Down

THURSDAY

WARM UP

1. In Partners with a Rower/PVC and empty Barbell:

While one person Rows for 1min, the other person performs 1 Air Squat each time they Row 1 Calorie.

1. Prep for Front Squats

10 reps with a few more pounds than the empty Barbell

8 reps with a few more pounds

6 reps with workout weight

Then 3X3 reps with 10 more pounds than their working weight.

 

METCON

1000 Row/Run

Rest 3min

Max Set Front Squat @ (45/35) (115/75lbs) (135/95)

Rest 3min

Max 500m Row/Run

Rest 2min

Max Set Front Squat

Rest 2min

Max 250m Row/Run

Rest 1min

Max Set Front Squat

COOL DOWN

2min each side of Pole Stretch

*OPTIONAL PULL-UP Progressions

COMPETITORS

REST DAY

FRIDAY

WARM-UP

In Partners:

3 Handstand Walk gym length (partner or wall assisted if needed) switching + 200m run

Broad jump contest (alternate 5x each) + 200m run

METCON

AMRAP 20

60 DB Snatch

10 Box Jumps/Steps (24/20″)

50 DB Snatch

20 Box Jumps

40 DB Snatch

30 Box Jumps

30 DB Snatch

40 Box Jumps

20 DB Snatch

50 Box Jumps

10 DB Snatch

60 Box Jumps

With a barbell, roll out calves.

With a Foam Roller or Ball, roll out Lats. Get up in there!!

STRENGTH

Press

2-2-2-2-2-2

ACCESSORY

(5min) With any time remaining, perform 2-3 Shoulder Stretches:

Pec Stretch

Wall Stretch

Over the Back Stretch

COMPETITORS

Before or after class

For time:

50-40-30-20-10

Assault Bike (calories)

Row (calories)

 

SATURDAY

After every 25 reps, athlete must run 200 meters.  60 minute time cap.

“Filthy Fifty Endurance”

50 walking lunge steps

50 Jumping pull-ups

50 Kettlebell swings

50 jumping jacks

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall ball shots, 20/14

50 Burpees

50 Double unders

 

COMPETITORS

OPEN GYM ATHLETE CHOICE

 

*CrossFit Endurance* – Crucible Training at 6:00am

We will be running then joining the class for a great workout!

– 800 Meter Warm Up

-Active Stretching

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