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CrossFit Preferred News October 1st – 8th, 2016

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CrossFit Preferred News

  • New Equipment – We are excited to now offer Crossover Symmetry. Crossover Symmetry is a medically designed shoulder system engineered to relieve pain, prevent injury & enhance performance.

To truly fix your shoulder problems, you have to correct underlying issues, not just treat the symptoms. The Crossover Symmetry System is an effective solution to permanently eliminate shoulder pain by targeting the dysfunctional movement problems that lead to shoulder pain.

The 5 medically designed programs will improve stability, mobility and motor control of the shoulder complex to optimize shoulder function. This approach has been proven to manage almost every shoulder condition responsible for pain.


  • Girls Gone WOD – Congratulations to our CrossFit Preferred athletes Lisa Cashen, Bridget Biggs and Rosanna Quintero for competing this weekend and representing CFP. All athletes pushed hard and did great!.

  • CrossFit Preferred Nutrition Group – We all know that combining good nutrition with exercise is the fastest most effective way of reaching your fitness goals. In fact 80% of losing weight or gaining muscle depends on what you eat in the kitchen. Having a specific measurable goal will help you push in the gym and eat clean out of the gym.  To help our members  we have two resources available. You can schedule a private nutrition consultation with Coach Tiersa LeSueur our Nutritionist. She offers short and long term nutrition plans depending on your goals. Also you can join our CrossFit Preferred Nutrition Group on Facebook. Here you can find good healthy family friendly recipes along with nutrition tips. So whether your goal is to lose fat, or gain muscle we are here to help!


  • CrossFit Preferred Endurance Group – We have a group training for the Gilbert Half Marathon and 10K. We have about 6 weeks left. Everybody is doing great in their training! We would love to have others join us! We have a great time 3 days per week training. On Mondays we workout from 5:30am to 6:00am at CrossFit Preferred, Wednesdays we meet at Highland High School for a track workout at 5:30am and Saturdays we meet at CrossFit Preferred at 6:00am for a longer run. Most that are training for this race have never raced before and are starting their running journey. Please see workouts below.  Please call or text Kris LeSueur at (480) 268-9307 if you have any interest. If it scares you a little or alot you should do this!




Every minute, on the minute, for 5 minutes:

Front Squat (Option to OHS or Snatch)

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):

Front Squat (OHS or snatch)

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep


Three rounds for time of:

10 Strict Pull-ups

15 Front Squats (115/75) (RX: 135/95 lbs) (RX+ Thruster)

20 Bar Facing Burpees


Group Stretch

*CrossFit Preferred Endurance*

Tempo Run

Mile 1 – easy to moderate

Mile 2 – Fast

Mile 3 – easy to moderate



Three sets of:

Supinated-Grip Bent-Over Barbell Rows x 10 reps

Rest as needed

Strict Toes to Bar x 8-10 reps (slow and controlled)

Rest as needed

3X8 strict toes to bar (Controlled)

STRENGTH B. (Choose ONE of the following shoulders movements in addition to class strength)

  1. Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps

Rest 2 min

If you achieve 5 successful reps, increase the load in the next set.

  1. Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.




Build to today’s “heavy”…

Deadlift x 4 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.  Check last week’s scores and get more than you got last time!


EMOM for 18 minutes (6 sets of each):

Station 1 – 5 Power Clean @ 75% 1RM Power clean

Station 2 – 30 seconds of Double-Unders for max reps (sub fast feet)

Station 3- 200 m run ball carry


Optional Met-con Variation plus strength

  1. Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Deadlift x 6 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Double-Unders for max reps

  1. Build a heavy double Power Clean if you did not PC in WOD


Row 1000 m




Every two minutes, for 12 minutes (6 sets) of:

2 Push jerks or 2 split jerks

Goal is to use more weight than last week.

*Fitness: 4 reps at last week’s weight


Three rounds for time of:

400 m Run

15 Toes-to-Bar

15/10 Handstand Push-Ups

Rest until the 15 minute mark, and then. . .

Three rounds for time of:

200 m run

10 pull-ups (kipping or butterfy)

15/10 Dips



Three rounds for time of:

30/20 Calories of Assault Bike

20 Toes-to-Bar

10/7 Strict Handstand Push-Ups

Rest until the 15 minute mark, and then. . .

Three rounds for time of:

30/20 Calories of Rowing

20/15 Chest-to-Bar Pull-Ups

15/10 Ring Dips



Prone Y’s and T’s (thumbs up)*use a bench

Rotator Cuff (External Rotation) Side lying or standing

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

Warmup and Running Drills – 10 Minutes

400 Meters Easy


10 x 200 Meters – 30 Seconds Rest

Rest 3 Minutes

6 x 300 Meters – 60 Seconds Rest

Rest 3 Minutes

4 x 400 Meters – 90 Seconds Rest


1 x 400 Meters Easy

Stretch 5 Minutes


Snatch 4 x 3 @ 40%

Clean and Jerk 3 x 2+1 @70%

Front Squat 3×3 @ 80%    



  1. Snatch technique work (Keep it light and crisp).  This is a day to work on form not load.
  2. (OR) Barbell Bent over Row


Three sets for times of:

100 Double-Unders

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes



(5 sets) of:

Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

*These are the same percentages as last week. If you completed them at the prescribed tempo increase by 2-3%


Against a 5-minute running clock, perform the following:

Run 800 Meters

Muscle-Ups x Max Reps

Rest 3 minutes between sets, and perform a total of three sets. Note your running time and the number of muscle-ups achieved in each of the three sets.


Build to 80-85% of your 1-RM Clean & Jerk, and then…

3 Clean & Jerks @ 80-85% of your 1-RM



1 mile Run

Partner WOD

60 seconds of Plate G2OH

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jump Overs

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

60 seconds of Anchored Sit-Ups

60 seconds of Rest

60 seconds of Wall balls

60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

Cool Down: stretch



Seven rounds for time of:

7 BD Thrusters (45/35)

7 Bar-Muscle-Ups

7 Deadlifts (315/215 lbs.)*or use 65% 1RM

7 Strict Handstand Push-Ups to 4″/2″ Deficit


Every 90 seconds, for 15 minutes (5 sets of each):

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 40 Wrist Curls (45/33 lb barbell)

(lay forearms on bench palms up and perform wrist curls)

*CrossFit Preferred Endurance* – LONG RUN

10K Group – 5 Miles Total (1st Mile Easy, 2nd Mile Moderate, 3rd Mile Easy to Moderate, 4th Mile as Fast as Possible, 5th Mile Easy

Half Marathon – 7 Miles