Happy Birthday, Daniel Davis!!!

Announcements

New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Strength: Final week of Back Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast.
– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell and a band:

3 Rounds of:

5 RDLs

5 Front Squats

10 X-Band Walks Left + Right

5 Glute Bridges (1 count a top)

Strength

1): Back Squat (6×2 EMOM @70%)

– 2 sec pause

2): Metcon (No Measure)

Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest 60s.

Metcon

BP: Sandstorm (AMRAP – Rounds and Reps)

AMRAP 10:

10 Deadlifts (185/125)

200 Meter Run

RX+: 225/155

L2: 155/105

L1: 135/95

Accessory

Accumulate:

100-150 Banded Face pull-aparts

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Happy Birthday Ibeth!!!

CrossFit Feral – NW – CrossFit

– Metcon: Strategy is up to your team today how you want to tackle your running intervals. If you’re smart about your running intervals you’ll maximize the time you have to do wallballs which your total reps will be your score today.

Warm-up

Warm-up (No Measure)

Run 400 Meters

8:00 Dynamic

Ankle Mobility

BP “Balls Out” (AMRAP – Reps)

In 34 Minutes with a partner:

Run 4 Miles

Remaining time: Max Wallballs (20, 14)

*One person works. Split as desired.

RX+: (25/20)

L2: (14, 10)

L1: (10, 8)

Score = total wallballs

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Happy Birthday, Jenna Downing!!!

CrossFit Feral – NW – CrossFit

Warm-up

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then Metcon Prep:

Lax Ball x 60s each

– Pec insertion point

– Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
60s of each movement

RX: (20,14), (75,55), (20″)

L2: (14,10), (65,35), (20″, 15″)

L1: (10,8), (45,25), (20, 15 step-ups)

Recovery

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling.

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Happy Birthday, Josh Howard!!!

CrossFit Feral – NW – CrossFit

– Strength: Build to a max Hang Power Clean over the course of 6-8 sets. This lift will be highly dependent on your technique and ability to be explosive with hip extension.
– Metcon: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.

Warm-up

Warm-up (No Measure)

Foam Roll Lats x 30s each

Foam Roll Thoracic Spine for 60s

Then,

3 Rounds of:

4 Hang Muscle Cleans

4 Push Press

4 OHS

4 Hang Power Cleans

8 Yoga Push-ups

10s Side Plank each side

Rest 40-60s, add light weight.

Strength

1): Hang Power Clean (1RM)

– beginner: 6×3

2): Metcon (No Measure)

Metcon Warm-up/Prep:

1a) Hang Power Clean + Push Press: 3 x 3 + 2. Rest 30s.

1b) Overhead Squat: 3 x 3. Rest 30s.

1c) T2B: 3 x 5. Rest 30s.

Metcon

BP “Johnny Cash” (Time)

4 RFT (21:00 cap):

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L2: (95, 65)

L1: (Knee Lifts) (75, 55) (20, 15)

Accessory

Lats + Triceps

3-4 Sets of:

20 Banded Pulldowns

15 Light DB Extensions to Forehead

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