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Spartan SGX Training – January 28th – February 3rd, 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

Dumbbell Clean and Jerk 

3 sets of 5 repetitions
1 set of max repetitions at same weight

Spartan SGX WOD

Late Night (AMRAP – Rounds and Reps)

12:00 AMRAP
15/12 Calorie Row
12 Dumbbell Reverse Lunges (50#/35#)
9 Dumbbell Clean and Jerks (50#/35#)
6 Box Jump Overs (24″/20″)

Tuesday – Running Day 

Warm Up

800 Meters easy

Workout

600 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes rest

500 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes  rest

200 meters (fast pace) (1 minute faster to 1 Mile PR Pace)

15 seconds rest then

200m (sprint)

Cooldown

800 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Dead Hang / Wall Sit 

3 Rounds:
Round 1…
0:30 Dead Hang
0:30 Weighted Wall Sit (35#/25#)
Round 2…
1:00 Dead Hang
1:00 Weighted Wall Sit
Round 3…
1:30 Dead Hang
1:30 Weighted Wall Sit

Directly Into…
0:30 Max Kettlebell Goblet Squats (53#/35#)

Spartan SGX WOD

Chill Pill (Time)

For Time:
3 Rounds of…
200m Run
10 Sandbag Front Squats (75#/50#)

Directly Into…
2 Rounds of…
400m Run
50m Kettlebell Farmer’s Carry (53#/35#)

Directly Into…
1 Round of…
50 Burpees

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

2 Rounds:
100 meters at 1 mile goal pace, 200m walk
1 x 400 meters at 1 mile goal pace
Rest 5 minutes
1 x 200 meters at 1 mile goal pace, 400m walk
then
Run 1 Mile as Fast as Possible

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

5k Cindy (AMRAP – Rounds and Reps)

40:00 AMRAP:

5K Run

In time remaining…
AMRAP of “Cindy”
5 Pullups
10 Pushups
15 Air Squats

Scale distance if needed to complete running portion close to 30:00 mark

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!