CrossFit Preferred News & Workouts July 10th-15th, 2017
This week at CrossFit Preferred:
- We welcome our newest coach Shanna Duvall! She will be coaching some of our morning classes. We are very excited to have her join our coaching team! She has been training CrossFit for almost 11 years and has a ton of experience competing, coaching and teaching! She competed on the East Valley CrossFit Regional Team this year and has competed in regionals in the past. She is also a Doctor of Chiropractic and knows how to help get your body moving the best way possible. She loves coaching and helping people become their best selves. We are very honored to have her join us and excited to get to know her better!
- Track practice is back on this Wednesday at 5:30 am at Highland High School Track!
Quote Of The Week:
“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” – Ralph Waldo Emerson
Build to a Heavy Set of 3
Two weeks ago, we established a heavy triple. Again, this is not an effort to find a 3-Rep Max.
DEFICIT PAUSING SNATCH DEADLIFTS
Set #1 – 3 Pausing Reps @ 90% of 1RM Snatch
Set #2 – 3 Pausing Reps @ 95% of 1RM Snatch
Set #3 – 3 Pausing Reps @ 100% of 1RM Snatch
Set #4 – 3 Pausing Reps @ 105% of 1RM Snatch
On the deficit pausing snatch deadlift, stand on a small plate or riser… aim for no more than 2 inches.
The pause will take place just below the knee, and we are to hold there for a full 2-second pause. At this position, we have three checkpoints: Midline, chins, weight distribution
Drop from the top, not shrug 2 min rest between sets
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24″/20″)
12 Alternating Dumbbell Snatches (50/35)
Notes: Box: We are looking for a jump stimulus today, and it would be best to modify to a lower box (or stacking of plates) before we move to a step-up.
AMRAP 5: Bar Muscle-Ups
*EMOM (and starting), 9/6 Calorie Assault Bike
Score is total bar muscle-ups throughout the 5:00 window, but the athlete must complete the bike calories first before starting any muscle-ups. The purpose here is two-fold: to build high intensity power output on the bike (sprint capacity), and to practice sets of bar muscle-ups under fatigue. Post total bar muscle-ups to the leaderboard below.
1:00 sleeper each side
1:00 Pidgeon each side
Dynamic + Barbell Clean and Jerk Review
Hand stand push ups
You pick the number (sub negatives)
15 Clean and Jerks (135/95)
800 m Run
5 Rope Climbs (Sub 4 pull-ups (strict if able) + 4 Knees to Elbow for each rope climb. So, 5 x 4+4
800 m run
Pectoral Smash 1:00 each
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Back Squat Prep
OTM x 12 (6 Rounds):
Odd Minutes – 1 Front Squat @ 80%
Even Minutes – 3 Back Squats @ 80%
3 rounds for time:
100 Double Unders (or 2 minutes max reps)
1 min Elbow Plank
Note: Todays focus is about keeping the heart rate low enough to string together more double unders. It’s not glamorous, but it works.
Rest 2 min
3 Rounds for time:
30 KB swings
1 min L-sit (sub chair)
Note: If you break, you must accumulate a minute total. It is not max seconds within the minute.
Smash calves 1:00 each leg
Down dog 1:00
CROSSFIT ENDURANCE TRACK WORKOUT
Warm-up – 800 m slow jog
500 m @ 1 mile PR time
rest 1 min
300 m @ 1 mile goal pace
rest 4 min
Goal – your 300 m pace/time should be faster than your 500 m pace/time
Cooldown – 800 m easy
4×10 (75/55) (115/75) (135/95)
21 – 15 – 9:
Kipping Handstand Pushups
Kipping Ring Dips
60 Stink Bugs (light weight if able and low back must remain on the floor)
30 Glute Bridges
Couch Stretch – 2:00 Each Leg
Tempo Row – 5 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
8 AbMat Sit-Ups
8 Dowel Overhead Squats
On the 2:00 x 7 sets of 3 (building, from a rack)
CLEAN AND JERK TECHNIQUE
“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk
First squat clean is from the floor.
Second squat clean is from knee level.
Third clean is from mid-thigh, or power position.
A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.
Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk
“FULL SPLIT” (TEAM OF 2)
In Teams of 2…
5 Front Squats (165/110)
15 Plate Hops*
15/10 Calorie Assault Bike/Row or 200 m run
Partners complete full rounds before switching. On the front squats, we are looking for a loading that is without question unbroken every round. In other words, a weight that we know we can front squat for 15-20 repetitions unbroken when fresh.
Assisted Thoracic Opener – 2 sets of 1:00
Ankle Flexibility (Dorsiflexion) – 1:00 each foot
800 Meter run or row
21 Toes to Bar
15 Hang Power Snatches (bar)
Banded Shoulder Distraction – 1:00 Each Side
2017 07 09