Blog Search

CrossFit Preferred News & Workouts December 11th-16th, 2017

By: 0

  • Mark your calendars for December 23rd for the “12 Days Of Christmas WOD” at 8:00am! We hope all will attend! This will be a fun workout!
  • During the month of December friends and family are free to attend every Saturday! We will have great workouts on this day that are less technical that everyone can enjoy!  
  • If you ordered a shirt and have not picked up yet they are at the gym now!
  • Don’t forget to bring in a unwrapped toy ($7.00 – $10.00) for the Toy Drive to help children in Rocky Point/Sonoyta, Mexico. Toys must be at the gym by Saturday December 16th! 

Monday

Warm Up

:30 Seconds

200 M Run
Walkouts
Air Squats
Active Spidermans

200 M Run
Sit-ups
Active Samson
Push-ups to Down Dog

Barbell Warmup”

Ring Muscle-Ups
3 Rounds, Not For Time:
200 M run
2 Sets of 25% Max Unbroken Muscle-ups (C2B/Dips)(PU/Dips)

Strength

Back Squat
On the Minute x 5:
5 Back Squats – 74%

Metcon

“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie row
30 Toes to Bar

In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout.

Tuesday

Warm up *10 Mins

200 Meter Run
Quad Stretch
Knee to Chest
Solier Kicks
Duck walk
Side Lungs
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Strength

Weightlifting
Pausing Snatch on the 90sec
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

Metcon

“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Wreckbag Run (50/35)

In this team relay workout, partners will complete full rounds before switching. Each partner will complete four rounds. If unequipped with Wreckbags, carry another weighted object. Medicine balls or plates will work in their place.

Wednesday

Warm up

:30 Seconds

Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Banded Air Squats
Air Squats
PVC Pass Throughs
Barbell Warmup

Strength

 Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean


From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

Metcon

“Sky Hook”

3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

The weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

Thursday

Warm Up

400 M Run
Line Drills

Metcon

Kipping Handstand Push-ups

5 Rounds:

Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups

Metcon

“Switch Gears”

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Row for Cals
Sit-Ups
Burpees

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement.

Friday

Warmup

:20 Seconds

Jumping Jacks
Active Spidermans
Walkouts

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

Strength

Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)(50-60% of 1RM)

*rest as little as possible

Metcon

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

“Heartbreak Kid” is a Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.

Saturday – Bring Friends & Family For Free In The Month of December!

Metcon

“Loredo”

6 Rounds For Time

24 Squats

24 Push Ups

24 Walking Lunge Steps

400 Meter Run