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Spartan SGX Training – February 11th-17th, 2019

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*Announcements*

Congratulations to all 19 CrossFit Preferred members that raced the Spartan Race this weekend! It was so much fun!

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!

More details to come! We will be creating a CrossFit Preferred team!

Join us!!

Use this code to save 15% off the regular price or 20% off the Spartan Race Annual Pass: SGX191222

February Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups), 500 Push Ups and 10 miles of running per week in the month of February! If you do not have pull ups or push up start where you are! If you have not been running. Run 5 miles per week.

If you do 25 Pull Ups 5 days per week you will hit 500 Pull Ups.

If you do not have a Strict Pull Up start where you are at and do Ring Rows, Bar Holds, Negative Jumping Pull Ups or Australian Pull Ups.

Monday   

Strength/Skill/Conditioning

Turkish Get Up (Heavy 2)

0:00-4:00 – Light/Moderate set(s) of 6 (3 per side)
4:00-8:00 – Moderate/Heavy set(s) of 4 (2 per side)
8:00-12:00 – Heavy set(s) of 2 (1 per side)

Spartan SGX WOD

Reach for the Sky (Time)

3 Rounds for Time:
400m Run
:30 Dead Hang*
20 Kettlebell Sumo Deadlift High Pulls (53#/35#)
15 Kettlebell Thrusters
10 Burpees Over Kettlebell

*2 Shoulder Taps every :10

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

3×200 meters at fast pace (20-40 Seconds faster than 1 mile PR pace)  with 2 minutes rest between reps.

Rest 5 minutes

3×200 meters at very fast pace (1:20 to 1:40 faster than 1 mile PR pace) with 2 minutes rest between reps.

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Wall Sit Wednesday II (AMRAP – Reps)

4 Rounds:
1:00 Wall Sit (35#/26# KB)
0:30 Max Goblet Squats (53#/35# KB)

-1:30 Rest-

Spartan SGX WOD

Inflation (AMRAP – Rounds and Reps)

16:00 AMRAP
50m Dumbbell Farmer’s Carry (50#/35#)
25/20 Calorie Row
12 Sandbag Squats (75#/50#)
6 Dumbbell Box Step Ups (24″/20″)

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Repeat 4 Times:

1 x 800 Meters (40-60 seconds slower than 1 Mile PR pace)

1 Minute Rest

4 x 150 Meters  (1:20 – 1:40 slower than 1 Mile PR pace)

30 Seconds Rest

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

Eva (Time)

5 rounds for Time:
800 Meter Run
30 Kettlebell Swings (70#/ 53#)
30 Pullups

WOD can be scaled to 3 rounds or done with a partner if needed. 50:00 cap

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!