Blog Search

Spartan SGX Training April 1st-7th, 2019

By: 0

*Announcements*

April 6th JDRF Run! Meet at Sloan Park in Mesa at 6:00pm. 5K starts at 7:00pm! It is for a great cause and our friend and member of CrossFit Preferred is in charge and has helped us with a discount code! It benefits the Juvenile Diabetes Research Foundation! This is a great race even for people that do not consider themselves runners! Get out of your comfort zone and go for it! Can’t wait!

We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!

Run Workout

For the Thursday Run  Workout meet at CrossFit Preferred at 5:30am

Next Spartan Race!!

We will be racing the Spartan Sprint Stadium Race at the Cardinals Football State Farm Stadium on Saturday June 15th!

We have created a CrossFit Preferred team!

We are running the age group division around 8:30am depending on your age.

Join us!!

Use this code to save 20% off the regular price:

SPARTANTEAM20 

Expires March 31st, 2019

Monday   

Strength/Skill/Conditioning

Hollow / V-Ups 

4 Rounds:
:10 Hollow Hold
:10 Hollow Rock
10 V-Ups

All unbroken
Rest 30-60 seconds between sets

Spartan SGX WOD

Kettlebell Isabel (Time)

For Time:
30 Double Kettlebell Snatches (35#/26#)

3:00 Rest before Grace

Kettlebell Grace (Time)

For Time:
30 Double Kettlebell Clean and Jerks (35#/26#)

3:00 Rest before Front Squats

Kettlebell Front Squats (Time)

For Time:
30 Double Kettlebell Front Squats (35#/26#)

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

300 meters (run 40-60 seconds faster than 1 mile PR pace)

30 seconds rest

300 meters (run 40-60 seconds faster than 1 mile PR pace)

3 minutes rest

200 meters (run 40-60 seconds faster than 1 mile PR pace)

3 minutes rest

100 meters (run as fast as possible)

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Conditioning

Shuttle Sprints (Time)

Sprints (9:00 total)
6x100m shuttle sprints, 50m out/50m back. New sprint every :90.
*Score is the average between your FASTEST and your SLOWEST sprint (Time1 + Time2) / 2.

Spartan SGX WOD

Sticky Grip (Calories)

12:00 AMRAP

Partner 1:
Dead Hang

Partner 2:
Max Row Calories

Partner 2 can only row while Partner 1 dead hangs

Must transition with animal movement

Thursday 

Running  Workout – Meet at CrossFit Preferred at 5:30am

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Warm Up for 800 Meters at Race Effort

100 meters (400 meter pace)

200 meter walk

100 meters (400 meter pace)

200 meter walk

300 meters at 800 meter pace
Rest 5 minutes
200 meters at 800 meter goal pace
400 meter walk
then

800 meters at race effort!

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

30 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!

Very important to get time on your feet and build an aerobic base in your running.

Discuss the distance with Andrew or Kris to come up with a plan!

10  Minutes of Stretching and Foam Rolling

SATURDAY

Warm Up

Coaches Choice

Spartan SGX WOD

Bert (Time)

For Time:
50 Burpees
400 meter run
100 Pushups
400 meter run
150 Walking Lunges
400 meter run
200 Air Squats
400 meter run
150 Walking Lunges
400 meter Run
100 Pushups
400 meter Run
50 Burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Sunday

Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!