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=”June 26th, 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″]Congratulations to Audree Lawrence, Eddie Aguirre, Michael Johnson and Jessica Dixon for competeting in The Primus IV Throwdown yesterday! They competed as COED RX Teams. Audree and Eddie finished the day with a second place finish! Michael and Jessica finished the day with a third place finish! We are so proud of what they accomplished! They are all awesome athletes!

 

We will be closed for the 4th of July. Please spend this day with your family and enjoy the day! If you want a workout please check out our site Transcend Daily. 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!

 

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! [/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

Workouts for this week:

MONDAY

WARM UP/SKILL

9 Min EMOM

1- 4-6 HSPU (Strict or negatives)

2-12 Toes to Bar

3-30 Double Unders (unbroken) (Add 10 barbell OH 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 3X5 tempo back squats. :04x:02x:01 @ 65-70%

METCON

21 Calories of Assault Bike/Row

21 Chest-to- Bar Pull-Ups

15 Front Squats (135/95 RX+ 155/115 lbs)

15 Burpees Over the Barbell

9 Power Cleans (RX 135/95 RX+155/115 lbs)

9 Ring Muscle-Ups (sub 9 ring dips)

Rest as needed..then..

200-400 m sandbag carry. No walking/stopping.

TUESDAY

WARM UP/SKILL:

Shoulder to OH-barbell

STRENGTH: Split Jerk

15 min EMOM

1 split jerk rep. Start at 40%. Increase load every min.

METCON:

800 m

30 press (95/65)

800 m

25 push press (135/95)

800 m run

20 push jerks (185/135)

ACCESSORY:

Coaches Choice

WEDNESDAY

WARM UP/SKILL

Bar Muscle ups

STRENGTH

Front Squat 10-8- 6-4- 4

METCON

Complete as many rounds and reps as possible in 20 minutes of:

5 Bar Muscle-Ups (Sub strict C2B)

10 Burpee Box Jump (24″/20″)

20 Wall Ball Shots (30/20 lbs)

30 Double unders

THURSDAY – ACTIVE RECOVERY

WARM UP/ SKILL

Turkish Get up

STRENGTH

A. Pistol squats (weighted)

B. Optional (power cleans)

METCON

400 Meter Run

80 air squats

60 mtn climbers

40 sit-ups

20 push ups

400 m run

ABS EMOM 12

1-AB roll out x8

2- Hollow Rock x :30

3- Seated L-sit double leg lift X :30

FRIDAY

Warm up/Skill

Pull-ups (kip, C2B, butterfly, strict, weighted)

STRENGTH

5 count, slow pull Snatch

3X2 @ 75%

*SUBSTITUTE: Overhead Squats

METCON

“Granite Games Qualifier”

Complete as many rounds and reps as possible in 12 minutes of:

12 Chest to Bar

8 Deadlifts (245/165 lbs)

12 Handstand Push-Ups

8 Deadlifts (245/165 lbs)

Rest 4 minutes then..

9 Min EMOM

Min 1- Isometric Hold on pull-up bar :20-:30 sec

Min 2: HS walk 15m (sub 3 wall walks or attempts)

Min 3: Strict/Tempo toes to Bar x 5

SATURDAY

CrossFit Preferred Red Level Test – Scale as needed. Pass if you are ready.

3 Parts to the Red Level 2 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 Test “White Band” to qualify for Level 2.

PART 1

2 MILE RUN + 50 PULL-UPS

IN UNDER 20 MINUTES (MEN)

2 MILE RUN + 25 PULL-UPS

IN UNDER 25 MINUTES (WOMEN)

PART 2

10 CLEAN & JERKS AT BODY WEIGHT

+ 10 OVER HEAD SQUATS AT 3/4

BODY WEIGHT IN UNDER 10 MIN (MEN)

10 CLEAN & JERKS AT BODY WEIGHT

+ 10 OVER HEAD SQUATS AT 1/2 BODY

WEIGHT IN UNDER 12 MIN (WOMEN)

PART 3

50 BURPESS IN UNDER 4 MIN

(MEN AND WOMEN)

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