Spartan SGX Training December 10th-16th, 2018
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!!
Dumbbell Clean and Jerk
3 sets of 5 repetitions
1 set of max repetitions at heaviest weight
*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
Stretch and Loosen Up
800 For Time
Stretch and Foam Roll
Jump for Max Height (inches)
3 Rounds, 1:00 per station:
Kettlebell Swings (53#/35#)
Box Jumps (24”/20”)
10 meter Shuttle Sprints
Running Workout – Meet at CrossFit Preferred at 5:30am
Class Warm Up /Stretching
2 Miles of 200’s
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
SPARTAN FIT TEST
Max Dead Hang
5:00 Burpee Test
2 Mile Run for Time
Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!
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
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/
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