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CrossFit Preferred News & Workouts November 20th – 25th, 2017

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  • Happy Thanksgiving! We are so grateful to know each and everyone of you! CrossFit Preferred would not be what it is without each of you! Hope you have a Happy Thanksgiving with your family and friends!
  • Wednesday– There will be no track workout this week.
  • Thursday – Thanksgiving Day we will have the option of a Turkey Trot or a regular class workout or both if you want to burn off some pre Thanksgiving calories!!
  • Friday we will not have a regular class schedule. We will have Open Gym from 7:00am to 10:00am.

Monday

Warm Up

30 Second Rotations:

Alternating between partners. 

Slow Row
Active Samson

Medium Row
Active Spiderman

Fast Row
Push-up to Down Dog

Barbell Warmup”

Strength

Ring Muscle-Ups/C2B-Dips/Pull Up-Dips
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Strength

Overhead Squat
5×3 Building

Metcon

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout.

Tuesday

Warm up

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

Strength

Weightlifting
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

Metcon

“Mixed Feelings”

5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)

200 M Run

This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

Wednesday

Warm up

30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Barbell Warmup (OHS)

Strength

 Barbell Cycling (Scale to moderate weight)
For Time:
21 Push Presses (155/105)
21 Front Squats (155/105)
21 Hang Power Cleans (155/105)

Rest 2:00

15 Push Presses (175/120)
15 Front Squats (175/120)
15 Hang Power Cleans (175/120)

Rest 2:00

9 Push Presses (195/135)
9 Front Squats (195/135)
9 Hang Power Cleans (195/135)

Rest 2:00

6 Push Presses (215/150)
6 Front Squats (215/150)
6 Hang Power Cleans (215/150)

Metcon

AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.

Thursday

Turkey Trot 5K

OR

Warm Up

400 M Run

Line Drills

Strength

Box Squat
On the Minute x 10
1 Box Squat
Set box height for just below parallel.

Metcon

“Three Cheers”

AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

Friday (OPEN GYM FROM 7-10)

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

Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

Then:

Heavy Single Snatch
3×1 (Between 85-92%)

Metcon

“Voorhees”

AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

Gymnastics-heavy Open style chipper today. For athletes who don’t have any interest in competing in the sport of CrossFit, we can substitute dumbbell strict presses in place of handstand push-ups. For athletes who do have goals of competing locally or in the open, having the skill (or strength) of the handstand push-ups is necessary. Reducing the number or providing them with an appropriate progression will put them on the right path. Identify what the issue is (skill or strength), find the root of the problem, and address the issue with an appropriate substitution that targets the source. Stagger groups by 5 minutes if limited on the rower.

Midline
Not For Time:
30 Strict Toes to Bar
45 GHD Sit-Ups
60 Abmat Sit-Ups

Saturday

Metcon

“Third Wheel”

AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike/Row
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Workout Stimulus:

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 repetitions unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the bike. If unable to run, complete an equal distance row. If not equipped with bikes, have each athlete complete another 200 meter run, essentially making it a workout of a 1200 meter run and thrusters.