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CrossFit Preferred News & Workouts January 15th-20th, 2018

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Nutrition Class – our class is cancelled this week due to Tiersa being out of town. Next class will be Monday January 22nd at 7 pm. We would like you to focus on three new goals for this week.

  1. Plan your meals for the week
  2. Start weighing and measuring your food
  3. Get familiar with My FitnessPal and entering in your food.

Spartan Training Class – Every Saturday morning at 7 pm. This class will be geared towards getting ready for the Spartan Race on February.

Friends and Family Saturday – Every Saturday bring your friends and family for free!! classes are at 7 am, 8 am, and 9 am

CrossFit Open Registration is now Open! We are so excited to be announcing our Friday Night Lights we will be hosting through the Open this year. Look for more information to come. You can sign up now by CLICKING HERE!


Monday

Warm Up

Dynamic Warm up

Followed by…

Snatch Barbell Warmup

Hang snatch warm up

Strength

Hang Squat Snatch

On the Minute x 11:

Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch

Set #2 (1:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch

Set #3 (2:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

– Rest 1:00 – 

Set #4 (4:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch

Set #5 (5:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

Set #6 (6:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

– Rest 1:00 – 

Set #1 (8:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

Set #2 (9:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

Set #3 (10:00) – 2 Hang Squat Snatches @ 85% of 1RM Snatch

Metcon

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Mobility

2:00/side Couch

2:00/side pigeon

Tuesday

Warm up

Line Drills- Coaches Choice

Metcon

“Tri Sprint Intervals”

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15/9 AB calories or 15 burpees over rower
AMRAP 10 Meter Shuttles
rest 4 minutes

Mobility

2:00/side half saddle

2:00/side scorpion

Wednesday

Warm up

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

“Barbell Warmup”

Strength

Heavy set of 2 Deadlift

Set #1 – 5 Reps @ 60% of 1RM Deadlift

Set #2 – 4 Reps @ 65% of 1RM Deadlift

Set #3 – 3 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Use remaining time to build to our heavy set of 2 repetitions. Post heaviest completed set

Metcon

“Marston”

AMRAP 20:
1 Deadlift (315/205) *or 85% of 1RM Deadlift
10 Toes to Bar
15 Barbell Facing Burpees

Thursday

Warm Up

Line Drills- Coach’s choice

BB Warm Up

Strength

STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Working load today is at 63% of our best Front Squat, for *both* movements.

Metcon

“One-Two Punch”

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

Friday

Warmup

Line Drills- Coach’s choice

“Barbell Warmup”

Metcon

“Guts and Glory”

For Time:
21 – 15 – 9:
Row for Calories
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

Strength

BODY ARMOR

Designed to build strength and resilience, “Body Armor” are not for time or score, but for quality.

Not For Time:
Accumulate 2:00 in an L-Sit Hold
*Break up as you see fit

After :30s, 1:00, 1:30, and 2:00, stop to complete:
8 Unilateral Strict Presses
10 Barbell Bent Over Rows 

Saturday

Metcon

“Chain Smoker”

5 Rounds, On the 4:00
15 Pull-ups
18 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Row