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CrossFit Preferred News & Workouts January 29th-February 3rd, 2018

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Mobility Class – Dr. Grant Mitchel will be coaching a mobility class focusing on hip mobility this Saturday February 3rd at 9:00am.  The regular 9:00am CrossFit class is cancelled this Saturday only.

Nutrition Class – Monday January 29th at 7:00pm. Friends and Family are invited!

If you are not able to attend please watch on our CrossFit Preferred Facebook page. We will be sharing the class on Facebook Live!

Spartan Training Class – Every Saturday morning at 7:00 am. This class will be geared towards getting ready for the Spartan Race on February 10th & 11th!

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

Strength

Snatch Complex- 1 Power Snatch + 1 Squat Snatch

Note that starting with set 7, athletes only complete 1 squat snatch

Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch

Set #2 (1:00) – 1 Complex @ 76% of 1RM Snatch

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

– Rest 1:00 – 

Set #4 (4:00) – 1 Complex @ 76% of 1RM Snatch

Set #5 (5:00) – 1 Complex @ 79% of 1RM Snatch

Set #6 (6:00) – 1 Complex @ 82% of 1RM Snatch

– Rest 1:00 – 

Set #7 (8:00) – 1 Squat Snatch @ 84% of 1RM Snatch

Set #8 (9:00) – 1 Squat Snatch @ 87% of 1RM Snatch

Set #9 (10:00) – 1 Squat Snatch @ 90% of 1RM Snatch

– Rest 1:00 – 

Set #10 (12:00) – 1 Squat Snatch @ 84% of 1RM Snatch

Set #11 (13:00) – 1 Squat Snatch @ 87% of 1RM Snatch

Set #12 (14:00) – 1 Squat Snatch @ 90% of 1RM Snatch

Metcon

“Water Power”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

Tuesday

Warm up

Line Drills- Coaches Choice

Strength

Power Clean

Part #1 – Primer
3 Sets:
5 Deadlifts
4 Hang Clean High Pulls
3 Hang Power Cleans

Focus here is the drill in the middle – the hang clean high pull. Aiming to keep the bar close through elbows high and to the outside, our thoughts are in driving, versus pulling on this extension.

Set #1 – 30% of 1RM Clean

Set #2 – 35% of 1RM Clean

Set #3 – 40% of 1RM Clean

Part #2 – 3-Position Power Clean
5 Sets of the Complex

This complex is three full repetitions, where we strive to hang onto the bar (barring an injury that requires us to drop and reset between repetitions).
Repetition 1 – High Hang (pockets)
Repetition 2 – Knee Level
Repetition 3 – Floor

Set #1 – 50% of 1RM Clean

Set #2 – 55% of 1RM Clean

Set #3 – 60% of 1RM Clean

Set #4 – 65% of 1RM Clean

Set #5 – 70% of 1RM Clean

Loading is intended to be on the lighter side today so that we can focus on our movement. We will be going heavier on the clean on Saturday of this week – today is about solely bettering our technique.

Metcon

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Today celebrates the day that CrossFit New England opened it’s doors 10 years ago today. “Opening Day” was the first official workout done in the building. Athletes should choose a weight that they are capable of completing the first round of all the movements unbroken when fresh.

Wednesday

Warm up

“Barbell Warmup”

Strength

STAMINA SQUAT

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

Working load today is at 66% of our best Front Squat, for *both* movements.

Metcon

“Hangover”

3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to stand up to full extension between each rep. Note that in the complex to start, there is a power clean from the floor. However, in the the metcon the cleans take place from the hang, meaning that athletes do not have to go below the top of the knee.

Thursday

Line Drills- Coach’s choice

BB Warm Up

Metcon

“Stepping Stone”

For Time:
40/30 Calorie Row or Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Row or Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
15/10 Calorie Row or Bike

Within the workout, they should look to use a weight they could complete at least 50ft. without taking a break.

Mobility

Internal/external rotator cuff band stretching 3×15 each arm

Couch 2:00/side

Spiderman 2:00/side

Friday

Warmup

Line Drills- Coach’s choice

“Barbell Warmup”

Metcon

“Open Test”

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.

Body Armor

Not For Time
3 Giant Sets:
7 Sumo Deadlifts
14 Dumbbell Pushups
21 V-ups
27 Low Banded Rows

Saturday

Warm Up

400 Med ball carry

400 Farmers carry (Heavy DB or KB)

40 Hollow Rocks

40 Glute Bridges

40s Bar Hang

Metcon

“Different Strokes”

5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10 Meter Shuttle Runs
1:00 Rest

Working for three minutes in a row before resting for one. The score today is total repetitions. Athletes can record their score following each round and add everything up following round five. The weight on the barbell should be something athletes are capable of completing 20+ repetitions unbroken when fresh. As always, if on the fence, lighter is better. Cones can be placed 10 Meters apart, with a rep being counted every time athletes make one point of contact beyond the cone. If limited on equipment and space, stagger athletes by two minutes. If staggered by one, there will likely be a log jam of athletes entering and exiting the rowers.