CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News July 3rd – 9th, 2016 ” 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=”July 3rd, 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 :

We will be closed for the 4th of July. Please spend this day with your family and enjoy our great American holiday! Happy 4t of July! If you want a workout please check out our site TranscendDaily. We have daily bodyweight workouts you can do anywhere!

*Reminder* If you take a water bottle at the gym please bring in a case of water every once in a while to make sure we always have water bottles at the gym. We hope this works great for everybody! 

CrossFit Preferred Endurance

We have put together a CrossFit Preferred Endurance Group on Facebook for anybody interested! Please look for the CrossFit Preferred Endurance Group on Facebook or message Kris LeSueur to be added to the group! We are currently training for a Spartan Race in Southern California in September and the Gilbert Marathon and Half Marathon in November! My background is in endurance events like Ironman Triathlon, Xterra Triathlon, Marathons and I love training for anything endurance! I am also a CrossFit Endurance Trainer! I would love to help you train for your next event! We will be training for Spartan Races, SEALFIT Kokoro/20X, The Crucible, triathlons, marathons, adventure races etc. We meet up at different times and places depending on what we are training for at the time! Join the Facebook group to stay in the know and join an amazing group of people for some great workouts!

Free Trial for Friends and Family!

Remember Saturdays you are free to bring in your friends and family for a free trial of CrossFit Preferred! We also currently offer a 1 Week Free Trial!

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Workouts for this week:

MONDAY – Closed

Please enjoy this day with your family and celebrate our amazing United States of America!

TUESDAY

WARM UP/SKILL

9  Minute EMOM

1- 4-6 HSPU (Strict or Negatives)

2-12 Toes to Bar

3-30 Double Unders (unbroken) (Add 10 Barbell Overhead Squats if you go unbroken, if you trip, start your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)

STRENGTH

Back Squat

6X3 tempo Back Squats.  :04x:02x:01 (increase load from last week)

METCON

A. “Grace”

30 Clean and Jerks for time (135/95)

B. 800-1600 Meter Run

WEDNESDAY

WARM UP/SKILL:

Strict Press (We will use warm up time to add in an additional strength today)

5@40%

5@50%

3@60%

3@70%

3+@80%

STRENGTH:

Split Jerk

5X1 @ 80-85% of last weeks single   

METCON:

4 Rounds

10 Hand Stand Push Ups

5 Front Squats (155/115)

10 Chest to Bar Pullups

:90 break

ACCESSORY:

200-400 Sand Bag

THURSDAY

WARM UP/SKILL

Double Under (Spend 4 minutes working doubles) If you’ve get them, do 150. 

Push-Ups 30-50 with perfect form (Do not rush this, focus on elbow angle and keeping hips up)

STRENGTH

Slow pull Squat Snatch (3X2 increase load from last week)

METCON

3 Rounds (RX+ weight vest)

400 Meter Run 

25 Box Jumps/Steps

25 Wall Ball

ACCESSORY

100 Meters of Walking Lunges

FRIDAY

Warm up/Skill

Snatch+ Snatch Balance

STRENGTH

Deadlift

4 X 3+1

3 Deadlift to knee + pause for :02 plus 1 deadlift

METCON

“Granite Games Qualifier-CFP #5”

AMRAP 14

70 Double Unders

7 Chest to Bar Pullups (RX+ muscle ups)

7 Snatches (115/75)

9 Minute EMOM

Min 1- Isometric Hold on pull-up bar :30 sec

Min 2: Plate plank :45

Min 3:  V-Ups x15 

SATURDAY

Black Level Test – Coach will help you scale appropriately –

3 Parts to the Level 3 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 and Level 2 Test to qualify for Level 3.

PART 1

(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)

2000 METER ROW

PART 2

(3 MINUTES AT EACH STATION) MUST

SCORE AT LEAST 1 REP IN EVERY SECTION

WITH A TOTAL OF 80+ TO PASS PART 2

1. CHEST TO BAR PULL-UPS

2. DEADLIFT 315# MEN

155# WOMEN

3. HANDSTAND PUSH UP /

1 AB MAT WOMEN

4. SQUAT CLEAN AND JERK

155# MEN / 95# WOMEN

5. MUSCLE UPS

PART 3

RUN WITH #80 SANDBAG IN UNDER

45 MIN (MEN)

RUN WITH #40 SANDBAG IN UNDER

50 MIN (WOMEN)

3 MILE RUN

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