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Spartan SGX Training – March 18th-24th, 2019

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*Announcements*

Join us Friday from 5:00pm to 7:00pm at the Finley Farms Park for a CrossFit Preferred BBQ! It is so much fun to get to know each other better out of the gym and we will have great food! Please bring your kids! There is a fun park and lots of room to run around! We will also be announcing the Friday Night Lights Winners! Please wear your CrossFit Open/Friday Night Lights shirt to the BBQ for a final picture! Please RSVP in our Facebook CrossFit Preferred Members Group and sign up to bring a side. Please note the 6:00pm Class is cancelled that day.

Spartan Class will not be at the gym Saturday March 30th. We are meeting at the gym at 6:00am to drive out to Usery Park for a trail run!

Mobility Seminar with Shayne and Cat from Therazona Physical Therapy from 9:00am to 10:30am. We will be focusing on low back/hips and shoulders. You do not want to miss this seminar! Please note the 9:00am class is cancelled this Saturday.

April 6th JDRF Run! Meet at Sloan Park in Mesa at 6:00pm. 5K starts at 7:00pm! It is for a great cause and our friend and member of CrossFit Preferred is in charge and has helped us with a discount code! It benefits the Juvenile Diabetes Research Foundation! This is a great race even for people that do not consider themselves runners! Get out of your comfort zone and go for it! Can’t wait!

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!

We have created a CrossFit Preferred team!

We are running the age group division around 8:30am depending on your age.

Join us!!

Use this code to save 20% off the regular price:

SPARTANTEAM20 

Expires March 31st, 2019

Monday   

Strength/Skill/Conditioning

Sandbag Over-the-Shoulder Cleans 

Every 1:30 for 6 Rounds:
4 Sandbag Cleans

Spartan SGX WOD

Seashells (Time)

4 Rounds for Time:
200m Run
20 Wall Balls (20#/14#)
15 Weighted Sit-ups (20#/14#)
10 Jumping Pullups
5 Sandbag Step Ups (75#/50#) (24″/20″)

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 3 Times:

Run 400 Meter (run 20-40 seconds faster than 1 mile PR pace)

Walk 100 Meters

Run 200 Meters (run 20-40 seconds faster than 1 mile PR pace)
Rest for 5 Minutes

Cooldown

400 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

Higher Ground (AMRAP – Rounds and Reps)

12:00 Cap:
1500m Row
Then…
AMRAP in time remaining:
5 Knees-to-Elbows
10 Jumping Lunges
20 Mountain Climbers
30 High Knee Single Unders

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Run 1600 Meter (run 60 seconds slower than 1 mile PR pace)

Rest for 3 Minutes
Run 400 Meter (run up to 20  seconds slower than 1 mile meter PR pace)

Rest for 3 Minutes

Run 400 Meter (run up to 20  seconds slower than 1 mile meter PR pace)
Rest for 3 Minutes
Run 800 Meter (run 40-60 seconds slower than 1 mile PR pace)
Rest for 3 Minutes
Run 300 Meter (run 40-60  seconds faster than 1 mile meter PR pace)
Rest for 3 Minutes
Run 300 Meter (run 40-60  seconds faster than 1 mile meter PR pace)
Rest for 3 Minutes
Run 600 Meter (run 30-50 seconds slower than 1 mile PR pace)

Cooldown

400 meters easy

Stretch

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

Coach Andrew’s 30th Birthday Spartan Bonanza (AMRAP – Rounds and Reps)

30:00 AMRAP
3 Sandbag Clusters (75#/50#)
24 Burpees
:89 Weighted Wall Sit (53#/35#)
300m Sandbag Run (75#/50#)

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!