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CrossFit Preferred News & Workouts October 9th-14th, 2017

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CrossFit Preferred News

  • Childcare worker needed – We are in need of someone to work in our childcare 7-8 days a month. If you are anyone you know is interested please contact Tiersa at 480-540-4109. Thanks!
  • CFP in house Halloween CompetitionSaturday Oct. 21st 8-10 am. Dress up and come ready for some good competition and some great food. Breakfast will be served.
  • Checkout our Driven Nutrition protein, amino’s, pre workout and other supplements that are in this week. If you have not tried any of these supplements we highly recommend taking them. Ask us for a sample! HERE IS WHAT WE RECOMMEND
  • November 23rd (Thanksgiving Day) – CrossFit Preferred Turkey Trott lead by Coach Tara

Workouts this Week! 


Warm Up *8-10 Mins

30 Second Rotations:

Alternating between partners. 

Slow Row
Active Samson

Medium Row
Active Spiderman

Fast Row
Push-up to Down Dog

“Snatch Barbell Warmup”


Snatch Warm-Up *10-15 mins

Squat Snatch
EMOM x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

Metcon *20 Mins

“Hangman Jury”

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
400 Meter Run


Warm up *10 Mins

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

Strength/ Skill *20mins

 Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

Metcon * 20 Mins


60/42 Calorie Row (80/60 Assault bike)
100 Double Unders (sub 300 singles or 2:00 practice)
800 Meter Wreckbag Run (50/35) Sub 35/25 Plate
100 Double Unders (sub 300 singles or 2:00 practice)
60/42 Calorie Row (80/60 Assault bike)

Metcon Goal

Pacing on the first bike is relative to our double-under capacity. The goal is to hold large, consistent sets on those double-unders, relative to our capabilities. Choose a slightly slower pace on the 800m sandbag run so you can focus on the double under


Warm up *12 Minutes

30 Second Rotations x 2

Active Spidermans
Active Samson

Down Dog Foot Pedals
Air Squats

“Dumbbell Warmup”

(completed with light dumbbells)
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts


Barbell Cycling

“Clusters” (Squat Clean Thruster from ground)
5 Clusters (135/95)(115/75)(95/55)
3 Clusters (155/105)(135/95)(115/75)
1 Cluster (185/125)(155/105)(135/95)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)


“Dumb Down”

12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

6 Bar Muscle Ups (Sub 6 Burpee C2B or 6 Burpee Pull-ups)

Metcon Goal

Step Back Lunges – Our aim here is to rest the dumbbells on the body as best as we can, minimizing the tax placed on our midline and shoulders from supporting the weight.

DB Clean and Jerks – After our step-back lunges, setting the dumbbells down for a brief break here to recover our shoulders and forearms is a wise move here. Looking at the workout as a whole, it will be a grip intensive piece, with our shoulders and forearms being called upon for all three movements. We also, if able, want to utilize “touch and go” repetitions for these clean and jerks if able.

CrossFit Preferred Endurance Track Workout – Meet at Highland High School Track at 5:30am

Warm Up 

800 Meters/Stretching/Drills


“Worry” by Chris Hinshaw of Aerobic Capacity

3 Sets

1 x 800 Meters

Rest 2 Minutes

1 x 150 Meters at Fast Pace
Walk 50 Meters

1×100 Meters at Faster Pace
Walk 100 Meters

1 x 80 Meters  Fastest Pace
Walk 120 Meters

1 x 60 Meters – Sprint at Max Effort
Walk 140 Meters

No Rest Between Sets

Cool Down 



Warm Up *10 Mins

2 Rounds

200 Meter Run
5 Walkouts
10 Air Squats
5 Spidermans

10 Down Dog with Foot Pedal
5 Samson

Strength *30 Mins

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

2. Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

Metcon * 20 Minutes

“Turn and Burn”

3 Rounds:
400 Meter Run
20 Thrusters (65/45)


Warmup *10 Mins

400 M Run

Line Drills

Barbell Warmup


Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

Metcon *30 Mins

“Friend Zone”

Teams of 2
6 Burpee
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching. Score is total rounds plus reps

Workout Goal:

We have a specific goal in mind – to operate at a higher intensity than we normally would.

Toes to bar strategy – aim is for each interval to be performed at a pace faster than we would in a “rounds for time” workout. Focus on a long body and fast feet.

Rowing Strategy – focus on sitting tall. If we fail to sit tall, power is lost in a flexing back, much like a fishing pole trying to pull a fish in. Our connectivity must be there.




For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is:

3 Power Cleans,

6 Push-ups,

9 Air Squats.

Workout Goal

Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for.

Running – running should be 5k pace.  What is far more important than being quick on the run intervals is our transitions between movements

Air Squats – On the air squats, by setting our eyes dead ahead and focusing on our breathing, we can find recovery in these repetitions.

Athlete Spotlight – Trever Wilkins

Congratulations to Trever Wilkins! He ran the St. George 26.2 mile Marathon and did great! Trever trained for the race by running about three days per week including our track workout each Wednesday. He also trained CrossFit at least a few days per week.

Get to know him better by Clicking Here!

CrossFit Preferred Endurance Group

Did you know that CrossFit Preferred has and endurance training group?! We train for running races, Spartan Races, Triathlon, Adventure Races, Marathons and Ultra Marathons! Call or Text Kris LeSueur for more details (602) 430-9060

– We currently meet up at the Highland High School track at 5:30am every Wednesday

– We also meet at various places on Saturday. Call Kris for more details!

Video’s From Last Months Double Under Clinic Taught By Shanna Duvall!

Double Under Clinic Opening Video 

Did you know we have a YouTube Channel?! Subscribe to see our latest video’s we have coming out each month.

Checkout our YouTube Channel by clicking HERE – If you missed the Double Under Clinic you can  see the highlights of the Double Under Clinic on our CrossFit Preferred YouTube page. She taught us great ways to improve our Double Unders, Mobility in our Feet and calves and much more. 

Upcoming Events

October 21st – CrossFit Preferred In House Halloween Competition from 8:00am to 10:00am

November 23rd – CrossFit Preferred Turkey Trot on Thanksgiving Day

November 18th – Gilbert Half Marathon & 10K

February – Spartan Race – Join our CrossFit Preferred Team

Let us know what events you are interested in training for!

 Checkout this weeks Transcend Daily Post by Clicking Here