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CrossFit Preferred News & Workouts December 25th – 30th, 2017

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Merry Christmas! Hope everyone is having a great Christmas weekend!

  • We are closed Christmas Day
  • We will have normal hours Tuesday – Saturday
  • Mark your calendars for Tuesday night January 2nd – We will be starting a series of nutrition  classes. Stay tuned for more details! All are invited! Friends and Family Welcome!

Monday – Christmas Day

Closed for the Day!!

Merry Christmas!!

Tuesday

Warm up

Line Drills- Coaches Choice

Strength

FRONT SQUAT COMPLEX

7 Sets:
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Rest as needed between sets, but aim to keep it no longer than 2:00. All repetitions taken from the rack.

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

Metcon

“Nickel and Dime”

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Assault Bike or Rower (only do 15-10-5 calories for rower and AB)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calories (only do 15-10-5 calories for rower and AB)

Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. If on a Rower or an Assault Bike, complete 15-10-5 calories. Run two groups on opposite 5-minute intervals if short on machines.

Wednesday

Warm up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings 
15 Abmat Sit-Ups

“Barbell Warmup”

Strength

STRICT HSPU/Kipping HSPU/BOX Push-ups

AMRAP 2:00: Strict Handstand Pushups
1:00 Rest
AMRAP 2:00: Strict Handstand Pushups

Metcon

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

Thursday

Warm Up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

20 glute bridge-5 each leg and 10 together

BB Warm Up

CJ warm up/technique

Metcon

“Water Wings”

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Mobility

2:00/side Couch

2:00/side spiderman

2:00/side half saddle

2:00 supinated bar hang

Friday

Warmup

Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
9 Dowel Overhead Squats

12 Glute Bridges

“Barbell Warmup”

Stength

MIDLINE PRIMER

3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side)
30 Second Hallow Rock Hold

On the Minute x 10
2 Hang Power Cleans

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ

Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ

Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ

Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ

Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ

Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ

Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ

Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ

 

Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ

Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

Metcon

“DT”

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Saturday

Warm Up

200 Meter Run

:30 Active Spidermans
5 Good Mornings
5 Back Squats
5 Elbow Rotations

:30 PVC Passthroughs
5 Strict Press
5 Overhead Squats
5 Deadlifts

:30 Push-up to Down Dog

Metcon

“Take Off”

Teams of 3


2 Rounds:
6 x 200m Relay Run
100 Dumbbell Snatches (50/35)
6 x 200m Relay Run
100/70 Calorie Row

In this teams of 3 workout, athletes will switch off every 200 meter run. For example, athlete 1 will complete their 200 meter run while the other two rest. Athletes 2 will then go followed by athlete 3. They will repeat that once more before moving on to the dumbbell snatches or the calorie row. On the snatches and rowing, the team can partition the reps as they see fit. The dumbbell snatches will be alternating each arm. For teams of men and women, complete 85 calories each round.