Spartan SGX Training – November 12th-18th, 2018
For the Thursday Track Workout meet at CrossFit Preferred at 5:30am moving forward – Highland High School has no plans to reopen the track.
Veteran’s Day Hero WOD
5 Rounds for Time:
22 Kettlebell Swings (70#/53#)
22 Box Jumps (24”/20”)
22 Wall Balls (20#/14#)
Tuesday – Running Day
400 Meters easy
Stretch and Loosen Up
30 minute easy aerobic threshold run that includes 10 x 15 second fast surges and 10 x 7 second max effort sprints (within 30 minutes).
Target an aerobic threshold pace based on your heart rate.
A good rule for your targeted heart rate is 180 minus your age.
Stretch and Foam Roll
Farmer’s Carry / Jump Rope Complex
Odd – 50m Single-Arm Farmer’s Carry
Even – :30 max High Knee Single Unders
15 Calorie Row
10 Dumbbell Deadlifts
5 Dumbbell Clusters
50m Dumbbell Farmer’s Carry*
Rx – 50#/35# Dumbbells
*One arm overhead
Running Workout – Meet at CrossFit Preferred at 5:30am
Drills/Stretching during rest
Repeat 6 Times:
50 meter max effort sprints then straight into a 350 meter run (run 2 minutes slower than 1 mile PR Pace)
3 minutes rest between sets.
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
“Thicker Than Mud”
3 Rounds for Time:
1.5 Mile / 1 Mile / 0.5 Mile Run
10 Strict Pullups
200m Bucket Carry
30 Air Squats
50m Bear Crawl
Round 1 – 1.5 mile run
Round 2 – 1 mile run
Round 3 – 800m run
Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!
Here is a Coupon Code to sign up for the Spartan Races below: ARIFIXED
You can use this code for the Spartan Super & Sprint Race in Laughlin, NV November 16th-18th, 2018
The Spartan Super & Sprint Race in Castaic, CA December 8th-9th, 2018
Refer A Friend
Got a friend who wants to transform their life and body and have a blast doing it? Refer them to CrossFit Preferred, and we’ll reward you both! Just give us your friend’s name and email address, and we’ll send them an offer $50 off their first month of training! When they sign up, you’ll get $50 off your next month, too. Everybody wins! https://crossfitpreferred.com/refer-a-friend/
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