CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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 22, 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″]

Warm Up/Skill:

WARMUP (15 MINS)

• (5-10min) Get Warm!
• Run 100m 10 Jumping Pullups
• 3 Rounds 20 Mountain Climbers 10 Ring Rows
• 2 Rounds Run 200m 10 Pullups —— Or 6 Jump to Slow Negative Lowers
• 1 Round (5+min) Dynamic Mobility 10 each side Single Leg Deadlift with No weight 10 each side Supine Bridge Plus Reach 10 Up/Down Lying Glute Raise 30sec each side
• With a lacrosse ball, trace slowly around shoulders blades both sides (go into lats too) 1-2 rounds

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Workout Prep and Workout:

(10min)

• 4 Over Unders
• 2 Strict Pullups — Ring Rows
• 6 Over Unders
• 4 Strict Pullups — Ring Rows
• 8 Over Unders
• 6 L-Pullups —— Chest to Bar Pullups —— Ring Pullups * Use the Pullup variations you are going to use for the workout.

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WORKOUT OF THE DAY

BEYOND RXD

50 L-Pullups

Every time you break, perform:

6 Over/Unders

50 Strict Pullups

RXD

50 Strict Pullups

Every time you break perform

6 Over/Unders

50 Chest to Bar Pullups

Every time you break perform

6 Over/Unders

FITNESS

40 Strict Ring Rows

Every time you break perform

4 Over/Unders

40 Ring Pullups

Every time you break perform

4 Over/Unders

COMPETITORS

AFTER METCON

4 Rounds for time:

15 calorie Assualt Bike

15 GHD sit ups

5 Hang Squat Cleans (225/155)

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*CrossFit Endurance Workout*

3 Sets:

300 Meters at a fast pace, 100 Meter Walk

200 Meters at fast/sprint pace, 100 Meter Jog, 100 Meter at Sprint Pace.

No rest between reps and 3 minutes rest between sets.

Workout Details:

Run 300 Meters, Walk 100 Meters, Run 200 Meters, Jog 100 Meters, Sprint 100 Meters, rest 3 minutes, repeat for additionalsets.

Workout Pacing:

Your fast pace should equal your mile PR pace. Your Sprint pace should equal your 400 Meter pace. Your fast/sprint pace is between your mile PR pace and your 400 meter PR pace.

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