CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” 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=”August 26, 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″]

WARMUP:

Get Warm (5 Min.)

Walking lunges TAG

Partner Race (10 min)

• 8 Box Step Ups

      Partner holds bottom of squat

• Inchworms

      8 Lateral Step Ups

• 8 Dumbbell Step Ups

      Alternating Groiners

• 8 Dumbbell Step Ups (weight on Shoulders)

     Sit-Ups

• 8 Overhead Dumbbell Step Ups

     Jumping Lunges

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COMPETITORS

BEFORE METCON

Strength

Back squat

10×1

NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

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WORKOUT PREP:

Prep for Workout

10 Situps

8 DB Step Up and Overs

6 DB Jumping Lunges

* Use their working weight

• Use their workout modifications

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WORKOUT OF THE DAY

BEYOND RXD

21 Situps

15 DB Box Step Up and Over (55/35lbs)

9 DB Jumping Lunges (55/35lbs)

AMRAP 12min

RXD

21 Situps

15 DB Box Step Up and Over (45/25lbs)

9 DB Jumping Lunges (45/25lbs)

AMRAP 12min

FITNESS

21 Situps

15 DB Box Step Ups

9 Lunges

AMRAP 12min

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WARM DOWN

In Partners, alternate (with a Barbell, or hard roller):

1min each side Hamstring Mash

1min each side Quad Mash

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COMPETITORS:

AFTER METCON

Every minute for 20 minutes:

Min 1: 20 calorie Row

Min 2: 15 DB push press (45/35)

Min 3: 20 calorie Row

Min 4: 15 Ring dip (strict)

NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

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