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Spartan SGX Training – January 14th – 20th, 2019

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*Announcements*

Join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time!

This will push you in your training the next couple weeks!

It is a 3-4 mile race with obstacles and we can prepare you for this race no matter what shape you are in right now!

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

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

January Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups) in the month of January!

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

Eccentric Pullups 

5 sets of 5 repetitions
-5 seconds on descent

Spartan SGX WOD

Black Label (Part I) (AMRAP – Rounds and Reps)

10:00 AMRAP
1000m Row

Then, in remaining time…

AMRAP of:
3 Chest-to-Bar Pullups
6 Burpees
9 Jump Squats
2 Rounds of…
3 Sandbag Deadlifts (75#/50#)
2 Sandbag Hang Power Cleans
1 Sandbag Shoulder-to-Overhead

-5:00 Rest-

Black Label (Part II) (AMRAP – Rounds and Reps)

10:00 AMRAP
1000m Row

Then, in remaining time…

AMRAP of:
3 Chest-to-Bar Pullups
6 Burpees
9 Jump Squats
2 Rounds of…
3 Sandbag Deadlifts (75#/50#)
2 Sandbag Hang Power Cleans
1 Sandbag Shoulder-to-Overhead

Tuesday – Running Day 

Warm Up

400 Meters easy

Workout

3 Rounds of:

800 meters (1 Minute to 1:30 Slower than 1 Mile PR Pace)
400 meters (30 Seconds to 1 Minute Slower than 1 Mile PR Pace)
200 meters (1 Minute Faster than 1 Mile PR Pace)

3 minutes  rest between  reps and 5 minutes rest between sets

Cooldown

400 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Dead Hang / Jump Rope 

Dead Hang / Jump Rope Complex
10:00 EMOM
Odd: 30 Seconds Dead Hang
Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Scuffed Shoes (Time)

For Time:
:30 Dead Hang*
400m Run
100m Bucket Carry
200m Run
1 Rope Climb
400m Run
100m Dumbbell Farmer’s Carry (50#/35#)
200m Run
2 Tire Flips
400m Run
:30 Dead Hang*

*2 Shoulder Taps every :10

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

5 × 4 minutes with 1 minute rest between reps

Run a pace 1 minute 30 seconds to 2 minutes slower than 1 mile PR Pace. Still run your fastest pace you can sustain but pace yourself.

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

Spartan SGX WOD

Stacked On (Time)

For Time:
150 Kettlebell Swings (53#/35#)

Every Minute on the Minute:
4 Lateral Burpees over Kettlebell

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!