CrossFit Preferred News July 31st – August 6th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News ” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 31, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]CrossFit Preferred News
We are excited for another great week at CrossFit Preferred. We have a few announcements so please read carefully.
- Gym hours are changing starting this week. We are no longer able to offer Open Gym hours at 7:30am or from 10:30am to 12:30pm at this time but hope to be able to offer it again soon. Regular class times will all stay the same.
- We now have a REFERRAL PROGRAM! If you bring in a friend or family and they stay 3 Months you will receive a FREE Month for yourself!
- Remember Saturdays are bring in your friends and family for a FREE TRIAL day at CrossFit Preferred! We also currently offer a 1 Week Free Trial!We will extend a 1 Week Free Trial to anybody that has not been with us in the last 3 Months! We want you to train with us again!
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The Crucible 2 is an event for anybody that wants to learn how to push out of their limits and comfort zone. We want to help you unlock your full potential and break down barriers that you didn’t even know existed. The event will begin at 10pm and will come to a close after the sun comes up. We incorporate various exercises that test your entire body, making this the ultimate experience (Crossfit, Rucking, and so much more)! Will you accept the challenge and be here when the sun comes up?
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Workouts for this week:
Next week begins a new cycle, which makes this week a transition week. Please talk to your coach if there is a skill that needs focus.
MONDAY
WARM UP/SKILL
3 Rounds
200 Meter Run
5 PVC Pass Throughs
10 Overhead Squats
5 Kip Swings
10 Deadlifts (135/95)
:20 Squat Hold
STRENGTH
Back Squat 5X5 AHAP
METCON
20 min AMRAP
4 Man team, rotate on the runner’s time, accumulate as many reps as possible.
400 Meter Run
Power Cleans (135/95)
Pull-ups (C2B counts as 1.5 reps, MU=3)
KB Swings
MOBILITY
Rig latissimus dorsi stretch 2 x: 30 each side
Trapezius/neck stretch 2x :30 each side
Please DO NOT ignore the time to stretch and work on your mobility.
TUESDAY
WARM UP/SKILL:
EMOM 10
1 –Strict HSPU (1-5 reps)
2- Barbell Squat Clean and Jerk
STRENGTH
Squat Clean and Jerk – Build to a heavy single
METCON:
Games WOD
12 HSPU (Strict if able)
15 Back Squats (185/135)
20 Bar Over Burpees
9 HSPU
18 Front Squats (165/115)
20 Bar Over Burpees
6 HSPU
21 Overhead Squats (135/95)
20 Bar Over Burpees
ACCESSORY
Coaches Choice
WEDNESDAY
WARM UP/SKILL
Snatch
STRENGTH
Snatch (Power or Full)
3X2 (DO NOT sacrifice form for load.)
-OR- if you have not passed Red level do 3X2 Overhead Squats
METCON
7 min AMRAP
60 Double-Unders
10 Power Snatch (95/65)
Rest 3 min
7 min AMRAP
25 Wall Ball
10 Sumo Deadlift High pull (95/65)
ACCESSORY
So much core work that you’ll call home to Mommy.
THURSDAY
WARM UP/SKILL
800 m
50m High Knees
50m Butt Kicks
50m Broad Jumps
STRENGTH
5X5 Weighted Pull-ups and Dips
METCON
Three rounds for time of:
50 Mountain Climbers (2 ct)
40 Air Squats
30 (DB) Sit ups
20 Lunges (total)
10 Strict Pull ups
FRIDAY
WARM UP
Press from Split
5-5-3-3-1-1-1-1
STRENGTH
Snatch Grip Deadlift (4X3)
METCON
“Christine”
3 RFT
500 Meter Row
12 Deadlift @ Body Weight (or as close as possible, weigh yourself at home)
21 Box Jumps (24”/20”)
ACCESSORY
A.10 Burpee Pull-ups
B. 21X15X9
Hollow Rock
Twisted Crunches
SATURDAY
WARM UP
800 Meter Run
METCON
Spend 3 minutes at ea. station for 3 rounds. (36 minutes) for times. Rest the time you don’t use.
Station 1 – 50/35 Calories of Assault Bike/Row
Station 2 – 50 Double-Unders + 20/15 Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Cool Down: 800 m
SATURDAY OPTIONAL WEIGHTLIFTING
Front Squat
5-5-5-2-2-2-1-1-1×3
AK (Blocks) Squat clean + Push Press
3+3 3+3 2+2 2+2 1+1 1+1 1+1
Box Jumps Max Height 6X3
DB Side Bends 4X15
ISO Hypers 4X :90 body weight
*If you opt for weightlifting today, do one round AFAP of metcon.
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2016 09 08