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Spartan SGX Training December 10th-16th, 2018

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*Announcements*

For the Thursday Track Workout meet at CrossFit Preferred at 5:30am moving forward – Highland High School has no plans to reopen the track.

Next Spartan Race!!

We have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!

Monday  

Strength/Skill:

Dumbbell Clean and Jerk

3 sets of 5 repetitions

1 set of max repetitions at heaviest weight

Metcon

12:00 AMRAP

200m Row

*2 Dumbbell Hang Power Clean and Jerks (50#/35#)

50m Single-Arm Overhead Dumbbell Carry (50#/35#)

*Increase by 2 repetitions every round

Tuesday – Running Day 

Warm Up 

Run 400 Meters ( run 1 Minute slower per mile pace)
Rest 4 Minutes
Run 200 Meters (run 10-20 seconds per mile slower pace)
Rest for 2 Minutes
Run 200 Meter (run 10-20 seconds per mile slower pace)
Rest  8 Minutes

Stretch and Loosen Up

Workout

800 For Time

Cooldown

Stretch and Foam Roll

Wednesday

Strength/Skill:

Box Jump

Jump for Max Height (inches)

Metcon 

“Past Due”

3 Rounds, 1:00 per station:

Kettlebell Swings (53#/35#)

Sit-Ups

Box Jumps (24”/20”)

Knees-to-Elbows

10 meter Shuttle Sprints

Rest

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

2 Miles of 200’s

8×200 meters with 200 meter easy recovery run between all reps. No additional rest between efforts. Increase the speed/pace each 200.
then
2 miles easy

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

60 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

Metcon

SPARTAN FIT TEST

Max Dead Hang

5:00 Burpee Test

2 Mile Run for Time

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!

Announcements

Here is a Coupon Code to sign up for the Spartan Race below: ARIFIXED

The Spartan Super & Sprint Race in Castaic, CA December 8th-9th, 2018

Checkout https://www.spartan.com/en

Refer A Friend 

Got a friend who wants to transform their life and body and have a blast doing it? Refer them to CrossFit Preferred, and we’ll reward you both! Just give us your friend’s name and email address, and we’ll send them an offer $50 off their first month of training! When they sign up, you’ll get $50 off your next month, too. Everybody wins! https://crossfitpreferred.com/refer-a-friend/