Blog Search

Spartan SGX Training – December 17th-23rd, 2018

By: 0

*Announcements*

Track Workout

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

*Join us for our December Running Challenge!

Accumulate 50K (31.09 Miles) of Running in the Month of December! – Post in our CrossFit Preferred Facebook Members Group!

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:

 

Bucket Carry (Weight)

EMOM 5:
5 Bucket Deadlifts
50m Bucket Carry

Metcon

Stonehenge (AMRAP – Reps)

4 Rounds:
5:00 AMRAP
400m Run
25m Atlas Stone Carry
5 Burpees
25m Atlas Stone Carry
Then,
In time remaining…
AMRAP of “Cindy”
5 Pullups
10 Pushups
15 Air Squats

1:00 Rest Between Rounds

Tuesday – Running Day 

Warm Up 

Run 400 Meters

Stretch and Loosen Up

Workout

Please make sure you are warmed up for this workout. This is supposed to be a very high intensity workout. Run the “Run” 200’s 15-20 Seconds slower than 200 PR Pace.

Sprint 100 Meters

Run 200 Meters

Rest for 2 Minutes

Sprint 100 Meters
Run 200 Meters

Rest for 2 Minutes

Sprint 100 Meters
Run 200 Meters
Rest for 2 Minutes
Sprint 100 Meters
Run 200 Meters

Rest for 2 Minutes

Sprint 100 Meters
Run 200 Meters

Rest for 2 Minutes
Sprint 100 Meters

Run 200 Meters

Cooldown

Stretch and Foam Roll

Wednesday

Strength/Skill:

Dead Hang / Shoulder Taps 

3 Rounds:
In 2:00 Window
Max Dead Hang
2 Shoulder Taps every :10
1:00 Rest

*One attempt, in time remaining if broken before 2:00…
Max Hand-Release Pushups (Round 1)
Max V-Ups (Round 2)
Max Wall Sit (Round 3)

Metcon

Grimy Paws (Time)

For Time:
200 High Knee Single Unders
150 Kettlebell Swings (53#/35#)
100m Bear Crawl w/ Plate on Back (25#/15#)
50 Goblet Squats (53#/35#)

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout: Lots of 200’s

Run the “Run” 200’s 10-15 seconds slower than 200 Meter PR Pace.  

Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Rest for 15 Seconds

Sprint 100 Meters

Rest for 5 Minutes 

Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Rest for 15 Seconds

Sprint 100 Meters

Rest for 5 Minutes 
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Rest for 15 Seconds

Sprint 100 Meters

Rest for 5 Minutes 
Jog 200 Meter
Run 200 Meter
Rest for 15 Seconds
Sprint 100 Meters

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

Panic Breathing (Time)

For Time (With a Partner):
500-400-300-200-100m Row (x2)
Partner Double Kettlebell Rack Hold (53#/35#)

5 burpee penalty for each drop of Kettlebells

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

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!