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Spartan SGX Training – November 19th – 25th, 2018

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No Scheduled Running Workout this Thursday due to Thanksgiving.

We will have a Partner Workout at CrossFit Preferred at 7:00am and 8:00am! Please bring your families for this family friendly workout below. We are not charging for families to attend. Start your Thanksgiving off right!

“The Gobbler”

Teams of 2

Run 200 Meters together

100 Dubs/Singles

Run 200 Meters

100 Ab Mat Sit-Ups

Run 200 Meters

100 Push Press (75/55)

Run 200 Meters

100 Wallballs

Run 200 Meters

100 Burpees

Run 200 Meters

100 KB Swings (53/35)

Run 200 Meters

100 Second Plank

Run 200 Meters

100 Walking Lunges

For Friday we will have a 8:00am and 9:00am Class Only! 

Spartan Race Discount Code!

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

The Code that gives you 30% off is:

BLACKFRI30

Join us! The more people we have the more fun it will be!! This is going to be a fun race!

Sign up by CLICKING HERE!

Monday  

Strength/Skill:

Eccentric Pull-Ups

5 sets of 5 repetitions

5 seconds on descent

Metcon

“Heavy Handed”

10 Rounds for Time:

6 Dumbbell Burpees

6 Dumbbell Front Squats

6 Dumbbell Push Press

25m Farmer’s Carry

Rx – 50#/35# Dumbbells

Tuesday – Running Day 

Warm Up 

400 Meters easy

Stretch and Loosen Up

Workout

6 x 3 minutes with 45 seconds rest between all reps.

Referenced pacing is a target.

Workout focus is pacing consistency.

Run 3 minutes out then rest for 45 seconds.  Then run back for 3 minutes. The goal is to finish where you started on the second run.

Run at a pace 70 to 80 seconds slower than your 1 Mile PR Pace.

Did you hold your selected pace from start to finish?

Cooldown

Stretch and Foam Roll

Wednesday

Strength/Skill:

Unilateral Shoulder Press / Deadlift

EMOM 10:

5 Single-Arm Kettlebell Front Rack to Shoulder Press*

5 Single-Leg Kettlebell Deadlifts

*performed from kneeling lunge position

Metcon 

“Hammer Time”

4:00 AMRAP

500m Row

10 Dumbbell Clean & Jerks (25#/15#)

Max Dumbbell Box Step Ups (24”/20”)

-4:00 Rest-

4:00 AMRAP

400m Row

10 Dumbbell Clean & Jerks (35#/25#)

Max Dumbbell Box Step Ups (24”/20”)

-4:00 Rest-

300m Row

10 Dumbbell Clean & Jerks (50#/35#)

Max Dumbbell Box Step Ups (24”/20”)

Thursday 

“The Gobbler”

Teams of 2

Run 200 Meters together

100 Dubs/Singles

Run 200 Meters

100 Ab Mat Sit-Ups

Run 200 Meters

100 Push Press (75/55)

Run 200 Meters

100 Wallballs

Run 200 Meters

100 Burpees

Run 200 Meters

100 KB Swings (53/35)

Run 200 Meters

100 Second Plank

Run 200 Meters

100 Walking Lunges

Running  Workout 

Warm Up 

800 Meters Easy

Drills/Stretching during rest

Workout:

 3×600 meters (Run 35 to 45 Seconds Slower than 1 Mile PR Pace)

3×200 meters (Run 50 to 60 Seconds Slower than 1 Mile PR Pace)

3×500 meters (Run 20 to 30 Seconds Slower than 1 Mile PR Pace)

3×200 meters (Run 10 to 20 Seconds Slower than 1 Mile PR Pace)

90 seconds between reps and 3 minutes rest between sets

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

Metcon

“Beast 12”

For Time:

25 Walking Lunges

20 Pullups

50 Box Jumps (20”/20”)

20 Double Unders

25 Ring Dips

20 Knees-to-Elbows

30 Kettlebell Swings (70#/53#)

30 Situps

20 Dumbbell Hang Squat Cleans (35#/25#)

25 Back Extensions

30 Wall Balls (20#/14#)

3 Rope Climbs

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!

Announcements

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 Castaic, CA December 8th-9th, 2018

Checkout https://www.spartan.com/en

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/