OnRamp Week 3, Day 2

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

Run 50 meters

5 Burpees

10 Walking Lunges

20 Mtn Climbers

25 Single Unders

Nice easy pace, goal is to get the

body warm and the heart rate up a

bit.

Strength

1a): Split Jerk (5×3)

– rest 60s

1b): DB/KB Walking Lunges (3×20)

– rest 60s

– score single DB/KB weight

Metcon

Metcon (Distance)

With a partner complete in 15:00:

Max Distance Farmer Carry.

*Every time the KBs touch the

ground complete 5 Air Squats/20

Mtn Climbers

OnRamp Week 3, Day 1

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic

5:00 General Foam Rolling

Strength

1a): Front Squat (5×3)

– rest 60s

1b): Barbell Row (3×5)

– Rest 60s

1c): Thruster (Learn barbell thrusters)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

7 Thrusters

7 Burpees

Rest 60s

AMRAP 3:

7 Thrusters

7 Burpees

OnRamp Week 2, Day 2

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

200m Medball Run

Then with a PVC:

10 Pass Throughs

10 10 Around the World

10 Presses

10 Deadlifts

10 Back Squats

10 Good Mornings

Strength

1): DB or KB Reverse Lunges (3×6 each)

2): Med Ball Cleans (3×10)

Metcon

OnRamp Week 2, Day 2 (Time)

4 RFT w/Partner (15:00 cap):

Run 400m

20 Wallballs

One person works at a time.

Tuesday, July 31st, 2018

CrossFit Feral – NW – CrossFit

– Strength: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks.
– Each AMRAP is short but fatigue will set in quickly if you’re not smart as there is only 60s rest between AMRAPs. Try to sustain around 85-90% for each AMRAP.

Warm-up

Warm-up (No Measure)

2 Sets of:

15 Banded Pushdowns

15 Banded Pulldowns

Then with an empty barbell:

10 Barbell Rows

8 Strict Press

6 Barbell Curls

4 Push Press

Rest 30s + Talk About Jerk Technique

Then,

2-3 sets Jerks.

Strength

Both Split Jerk and Push Jerk are available to score for purposes of knowing your history. Choose accordingly.

1): Split Jerk (6×3 @ 70-75%)

– every 90 seconds

– use moderate weight if no history

– reset each rep (not touch n go)

1): Push Jerk (6×3 @ 70-75%)

– every 90 seconds

– use moderate weight if no history

– reset each rep (not touch n go)

2): Seated DB Press (3×8-10)

– neutral grip

– rest 30s

– 20-25 banded pulldowns between sets

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Max Calories Row

Rest 60s

AMRAP 4:

Max Calories Bike

Rest 60s

AMRAP 3:

Max Clean and Jerks (115, 75)

RX+: (135, 95)

L2: (95, 65)

L1: (75, 55)

Beginner Options:

Clean + Jerks: DB Thrusters (light)

*Score = total reps

Accessory

Core

Partner Specials 3xMax reps

Monday, July 30th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a moderate set of 3 in the Back squat.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Warm-up

Warm-up (No Measure)

2 Sets of:

15 Banded Goodmornings

15 X-Band Walks Right + Left

Then with an empty barbell:

10 Front Rack Reverse Lunges (5 each)

5 Back Squats

10 RDLs

10 Deadlifts

5 Back Squats

Rest as needed between movements.

Strength

1): Back Squat (3-3-3-3-3-3)

– Build to a moderate set of 3 in 6 sets.

– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

2): Metcon (No Measure)

Metcon Prep:

3 Rounds of:

3 Touch n Go Deadlifts building in weight

6 Lateral Burpees

Rest 60s.

Metcon

BP “Batwings” (Time)

For time (9:00 cap):

45 Calorie Row

30 Deadlifts (185, 125)

30 Lateral Burpees

RX+: (30 Calorie Bike) (225, 155)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate scaling = 400m Run in lieu of row

Accessory

Core:

Partner Specials: 3 x max reps each.

OnRamp Week 2, Day 1

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Rowling Game – 8 rounds

– 1 burpee for every over or under meter (100m)

Strength

1): Front Squat (3×5)

2): Back Squat (3×5)

3): 1-Arm KB Rows (3×8 each)

Metcon

OnRamp Week 2, Day 1 (No Measure)

EMOM 20:

Minute 1: 30s of Air Squats

Minute 2: 30s of Elbow Plank

Minute 3: 30s of Rowing

Minute 4: 30s of Mountain Climbers

Minute 5: 30s of Jumping Jacks