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=”May 16th, 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″]This week at CrossFit Preferred:

• Arizona BOD POD -will be back at CFP tomorrow Monday May 16th from 2-7 pm.  Sign up for your time at https://appointment.com/customer/calendar.php# or go to arizonabodyfattesting.com. If you tested with them in January then you will not be charged  for your second test.Their are still a few slots open.
• Olympic Weightlifting Class – Just a reminder we will be having Mike Parra coach our Olympic Weightlifting class every Wednesday night from 6-8 pm. If you need some help with your lifts please try and make it to this class.  You will not be disappointed!
• Gym Wide Coed Competition and BBQ – Thank you to all those that came out to support or participate in the first CFP Throwdown!  We had a lot of fun and enjoyed a good workout, good food, and good company! Thank you to Coach Brett for organizing the competition. Huge thank you goes out to Coach Tara and her husband Ryan who bought, prepared and cooked all the food.  It was delicious!! And thank you to all that made this event a success.
• The Crucible at CrossFit Preferred – We are so excited for this event and we are FILLING UP FAST!! If you have a strong desire to start competing in CrossFit this event will help you build the mental strength you need to push yourself beyond what you believe your current limits are now. This event is for EVERYONE, not just the elite. We have limited it to 20 participants and their are only 4 spots left.Contact Kris at (480) 268-9307 or kris@crossfitpreferred.com Please invite your friends and family to join us for this event!

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Workouts this week:

MONDAY

Strength

A.  Strict Overhead Press

* Set 1 – 5 reps @ 80-85% of 1-RM

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

Rest 2 minutes between sets.

Metcon

B. In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (53/35 lb))

400 Meter Run*

100 Wall Balls

400 Meter Run

100 Burpees

400 Meter Run

100 Pull-ups

400 Meter Run

100 Deadlift (125/185)

*Both athletes perform the run at the same time.

TUESDAY

Strength

A.  Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

B.  Optional 1500-1600 meters at black level pace.  Prepare to test next week for full test.

Metcon

C.10 min AMRAP

15 Cal row/bike

6 Toes to Bar

6 Box jumps

D. Accessory: 9 minute EMOM

Min 1: Wall-sit

Min 2: Plank

Min 3: Handstand Hold (RX+ HS walk)

WEDNESDAY

Strength

1. Snatch

• 3×40%,
• 3×50%,
• 3×60%,
• 3×70%
• 3×75-80%.

Metcon

B.  3 RFT

Run 800 Meters

100 Double-Unders

10 Overhead Squat (95/65 lbs) (RX+135/95)

THURSDAY

Strength

1. ATHLETE CHOICE

Metcon

B. After each exercise perform 4 x 50 m shuttle runs

75 Jumping Jacks

50 Dumbbell Snatch (Total)

25 Dumbbell thrusters (35/25)

75 Lunges

50 Jumping pullups

25 Parallel pass throughs

FRIDAY

Strength

1. Every 90 seconds, for 12 minutes (8 sets):

Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean  (165/95) (RX+205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

SATURDAY

Coaches Choice

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