Happy Birthday, Kadee & Coach Coco!

CrossFit Feral – NW – CrossFit

Backing off total volume in this deload week.

Starting the day with Push Jerk work. The focus here is on quality of movement over load.

Closing with a grinder of a triplet to finish things out.

Warm-up

Warm-up (No Measure)

100m Jog

5 Inchworms

100m Run

5 Inchworms

100m Fast Run

5 Inchworms

Into…

2 Rounds:

15 Russian Kettlebell Swings (Light Weight)

20 Alternating Reverse Lunges (No Weight)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Push Jerk (3-3-3×3 (every two minutes))

3 Warmup Sets:

Set 1: 5 Reps @ 50% 1RM

Set 2: 3 Reps @ 55% 1RM

Set 3: 1 Rep @ 60% 1RM

then, on the clock:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)

Choose weights on all 3 movements that you can complete in 1-2 sets each round. The kettlebell is held in a goblet position for the reverse lunge. Alternate legs each rep for a total of 7 per side. The push jerk barbell comes from the ground. Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes.

Saturday, July 27, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Barbell Cycling

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

WEEK2: Hang Squat Cleans + Push Jerks (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

*Must finish all reps within each minute to mark RX
Barbell Loading – 53% of 1RM OR increase from last week (7/17)

Metcon

Heartburn (Time)

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test”

1 Round of “BBT”:

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

Wednesday, July 24, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30 DUs/Singles

12 Spidermans (6/each)

100m Jog

50′ Single Arm Overhead Carry (25′ each)

30 DUs/Singles

6 Inchworms

2 Rounds:

1:00 Thoracic Opener

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

On the first round, use an empty barbell. On the second round, increase a bit of load.

Strength

DL: Metcon (Weight)

Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU
Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.

If we are not completing strict handstand pushups today, let’s adjust to regular pushups with metcon in mind. In the Metcon we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double-Unders

21 Push Presses 95/65

RX+: 115/85

DU Movement Subs:

Reduce Reps

90s DU practice

160 Singles
Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.

With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.

Monday, July 22, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Walkouts

200m Jog

2 Rounds:

1:00 Thoracic Opener

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion

Strength

Stamina Squats:

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 6% from two weeks ago, and as a refresher, this is the same loading for *both* lifts.

ODD: Front Squat

EVEN: Back Squat

Metcon

Hot Sauce (4 Rounds for reps)

Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats (75/55)

Rest 3:00

Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats (95/65)

Rest 3:00

Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats (115/85)

Rest 3:00

Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats (135/95)

Score = max OHS each round only (no row cals or burpees included in score)

Friday, July 19, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Jog

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Russian KBS + 25 Double-Unders or Singles

2 Sets:

4 Cossack Squat

4 Bootstrappers

4 Slow Waiter Squats (each side)

:15s Hollow Hold

2 Sets:

1:00 Thoracic Opener (Barbell)

3 Snatch High-pulls

3 Hang Muscle Snatches

3 Slow Overhead Squats

1 Power Snatch

1 Squat Snatch

Both with empty barbell.

Strength/Skill

Metcon (Weight)

On the 2:00 x 7 Sets:

25′ Handstand Walk

3 BMU

1 Squat Snatch

RX+: 3 RMU

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

* If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

Handstand Hold (static hold)

Box Shoulder Taps

Handstand Weight Shifting

* Movement Modifications for BMU:

Reduced Reps BMU

Box BMU

C2B PU

Pull-ups (2:1 ratio)

Ring-Rows (3:1 ratio)

DB Rows (3:1 ratio)

B: Overhead Squat (Build to a heavy 10-rep)

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

Metcon

Scarface (Time)

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (105/75)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (95/65)

8 Bar Facing Burpees

RX+: (155/105, 135/95, 115/85)
Stimulus wise, we are looking for the following criteria for each snatch barbell:

1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.

2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.

3rd Weight – A weight we coudl cycle for 16+ reps unbroken if we went for it.

Thursday, July 18, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice Warm-up & Mobility

Strength

Metcon (Time)

5 Rounds:

5 Power Cleans (185/125)

5 Bench Press (185/105)

RX+: PC(205/145), BP (205/125)

The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let’s reduce the load some.

Metcon

Metcon (Time)

3 Rounds:

10 Kettlebell Swings (53/35)

15/12 Calorie Row

Directly Into…

3 Rounds:

20 AbMat Sit-ups

15/12 Calorie Row

Happy Birthday Sarah Howard & TJ Barrie!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Job

6 Spidermans (3/each)

50′ Single Arm Overhead Carry (25′ each)

100m Fast’ish Run

6 Inchworms

2 Rounds:

1:00 Thoracic Opener

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

On the first round, use an empty barbell. On the second round, increase a bit of load.

Barbell Cycling

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

WEEK1: Hang Squat Cleans + Push Jerks (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

*Must finish all reps within each minute to mark RX

Metcon

Meter Maid (Time)

For Time:

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

RX: 20/14, 24″/20″

Midline

OPTIONAL:

Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.

Happy Birthday Michelle McCarthy!!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Alternating OTM x 8 (4 Rounds):

Odd – ::45s Row, slowly building in pace.

Even – Primer movement (see below)

Round #1 – :20s Deadhang, with 5-7 Scap Retractions

Round #2 – 16 Hollow Rocks

Round #3 – 12 Spiderman + Reach (6 each)

Round #4 – 8 Pausing Superman Extensions (2s at top)

Conditioning

2k Row (Time)

Max Effort 2k Row

Strength

Deadlift (20 rep heavy)

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):

7 Reps @ 40%

5 Reps @ 50%

3 Reps @ 55%

3 Reps @ Target Weight (~55-65%)

Cash out

Today you will be ending the day with Body Armor or Gymnastics Conditioning…athlete’s choice! Choose one…

B.ARM: Metcon (Weight)

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 weighted Sit-Ups.

RX+: GHD Sit-ups
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

*Score your heaviest set (must be unbroken)

GYM: Metcon (Time)

For Time, with a 10:00 Time Cap:

30 Strict Handstand Pushups

30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:

15/12 Calorie Assault Bike
Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between, as the modification.

Monday, July 15, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, at low intensity:

18/15 Calorie Row

100m Run

20 DUs

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Walkouts

1 Round of “Strict Cindy”

Into 2 Rounds:

1:00 Thoracic Opener

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion

Strength

TIME: Metcon (Time)

4 RFT:

12 Back Squats
70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. Repeating past week’s (7/5) exact volume and load, but changing the repetition scheme. Where as on 7/5 we faced 4×9 reps, today we have 3×12. Again, the aim is to rest just enough so that we find the next set unbroken.

WT: Back Squat (3×12)

Metcon

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (75/55)

30 Double-Unders

15 Pull-Ups

30 Double-Unders

RX+: (95/65), (C2B)

DU Movement Subs:

50 Singles

Reduce Reps

:45s DU practice

Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

Happy Birthday, Coach Amber!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

200m Moderate Run

Into 2 Rounds:

:15s Superman Static Hold

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

All with an empty barbell.

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans 115/85

7 Burpees

200 Meter Run

RX+: 135/95

L2: 95/65

Midline

3 Giant Sets:

20 Weighted ABMSUs (RX+: GHD Sit-Ups)

40 Banded Push Downs

100m Farmers Carry

Rest 2:00 between sets.

Not for score or time, we are purposefully tiring ourselves before the farmers carries. On these walks, let’s challenge ourselves with the loading. Free to build across the three rounds.