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 7, 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″]

Hope everybody is having a great weekend! It is fun to see a lot of new faces at the gym! Welcome to our CrossFit Preferred Family!

We are excited to announce that we now offer CrossFit Endurance training on Monday, Wednesday and Saturday! 

Starting Monday we will be starting CrossFit Endurance training. We will focus on running, rowing, CrossFit Wods and bodyweight movements. This will not replace regularly scheduled CrossFit classes. See the programming below.

The plan is to always have an event we are training for as a group and to encourage others to train for other events. The first event is The Crucible 2, after we complete that we will focus on the Gilbert Half Marathon.

We will meet Monday and Wednesday at 5:30am and Saturdays we will meet at a designated time and place.

This next Saturday the CrossFit Endurance group will be doing a trail run at South Mountain. (Please contact Kris (kris@crossfitpreferred.com for the details) Join us!

We are now signing people up for The Crucible 2! This event is for everybody! It is a very positive, team building event. PLEASE SEE THE CRUCIBLE VIDEOS AND INFORMATION BY CLICKING HERE 

Free Trial for Friends and Family!

Remember Saturdays you are FREE to bring in your friends and family for a FREE TRIAL at CrossFit Preferred! We also currently offer a 1 Week Free Trial! We will extend a 1 Week Free Trial to anybody that has not been with us in the last 3 Months! We want you to train with us again![/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

This weeks workouts:

MONDAY

WARM-UP/SKILL

400 meter then..3X
5 PVC pass throughs
10 Overhead Squat
5 Kip Swings

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% of today’s heavy single

METCON

15 min AMRAP
10 Push Press (95/65 lbs)
10 Kettlebell Swings
10 Box jumps

*CrossFit Endurance Workout* – Meet at the gym at 5:30am 

Warm Up

400 Meters Easy
Toy Soldiers 25 Meters
Butt Kickers 25 Meters
15 Push-Ups

Workout:

“Helen” 

(Lets use this as a baseline test and test again in 1 month)

3 Rounds for Time:
400 Meter Run
21 Kettle Bell Swings 53 Pounds
12 Pull-Ups

then:
2 Mile Run (moderate pace)

then:
Mobility and Stretching
TUESDAY

WARM UP/SKILL
400 meter run
then 2X5 of:
Strict press
Push press
Push jerk
Split jerk
Jump to Split (Barbell on your back the whole time, quickly move feet into the split position
without any upward drive.)

STRENGTH

Every 2 minutes, for 6 minutes (3 sets):
Press in Split x 5 reps
Followed by…
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps

METCON

100 Burpee Pullups

ACCESSORY

The 300 Abdominal workout #1
30 Bicycles
30 Scissors
30 Knee to Elbow (L)
30 Knee to Elbow (R)
30 Bridge
30 Crunches
30 Hip to Floor Taps
30 Hollow Rocks
30 Seated Single Leg Lifts (L/R)
30 Russian Twists

WEDNESDAY
WARM-UP

400 meter run,
then 3x
10 one legged KB deadlift
10 KB Swings
6 Tall Cleans (2 at each ¼, 1/2 , full)

STRENGTH

Deadlift 4X6

METCON

In teams of two, partners alternate rounds to complete five each of:
5 Power Cleans (155/105 lbs)
50 Double Unders (1 min attempts)

ACCESSORY

Coaches Choice

*CrossFit Endurance Track Workout – Meet at Highland High School at 5:30am

Track Workout 
200 Meter Run at Easy Pace
100 Meter Sprint
400 Meter Run at Easy Pace
100 Meter Sprint
600 Meter Run at Easy Pace
100 Meter Sprint
800 Meter Run at Easy Pace
100 Meter Sprint
1000 Meter Run at Easy Pace
100 Meter Sprint
800 Meter Run at Easy Pace
100 Meter Sprint
600 Meter Run at Easy Pace
100 Meter Sprint
400 Meter Run at Easy Pace
100 Meter Sprint
200 Meter Run at Easy Pace
100 Meter Sprint

Total Distance = 5900 Meters

The main focus is perfect form on the 100’s. Quick and fast turnover. I will be teaching proper form on the run.

We will be following Chris Hinshaw’s programming from Aerobic Capacity. He coaches multiple CrossFit Games Athletes. It is getting great results!
THURSDAY
WARM-UP/SKILL

Coaches Choice

STRENGTH

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

METCON

Run 2 Shuttle Sprints between each set
20 Handstand Push-ups
20 Jump Squats
20 Dumbbell Snatch
20 Pistol Squats
20 Wall Balls
20 Wall ball Squat Cleans
20 Weighted Wall ball Knee Ups

ACCESSORY

Coaches Choice

FRIDAY

WARM-UP

400 Meter
:30 Squat hold
Then 2X
10 Barbell back squats
10 Superman
5 Barbell Rows with :03 pause

STRENGTH

Front Squat 3X8 @70%

METCON

4 Rounds
30/20 Calories of Assault Bike/ Row
200 Meter Sandbag Carry
7/5 Muscle-Ups

SATURDAY

METCON

Every minute on the minute for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (RX+30/20 lbs)
Minute 3: 20 Double-Unders + 8 Toes-to- bar

*CrossFit Endurance Trail Run*

Trail Run at South Mountain – Plan on 60-90 Minutes total time. We will meet at 5:30am at the Pima Canyon entrance or optional run on your own at the gym. Discuss with Kris for the distance or time.
Thanks for reading our weekly newsletter!

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