CrossFit Feral – NW – CrossFit

This week, we’ll be re-testing some baseline benchmarks.

Starting our week in a build to a heavy three-rep back squat. We started our training cycle off with a 3-rep moderate, and today we’ll establish a heavy.

Following, conditioning in the form of a mid-range sprint effort comprised of double-unders, air squats, and rowing.

Congrats to team Hustle & Muscle on 1st place at our 5th Annual Member Mash! This is Coach Brad’s second year winning…way to go!!!

Warm-up

Warm-up (No Measure)

2 Rounds:

100mJog

5 Walkouts

4 Spiderman + Reach (each side)

3 Bootstrappers

Into 2 Rounds:

1:00 Jump Rope

10 Hip Swings (each leg)

10 Lateral Hip Swings (each leg)

10 Wall Squats

Into:

1:00 Deep Squat w/Ankle Stretch

Strength

On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.

Back Squat (3-rep heavy)

3 Reps @ 70%, 1 Rep @ 75%

3 Reps @ 75%, 1 Rep @ 80%

3 Reps @ 80%, 1 Rep @ 85%

Following our single at 85%, let’s make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let’s make our attempt.

Metcon

Escape from Wonderland (Time)

3 Rounds:

75 Double-Unders

50 Air Squats

25/18 Calorie Row

CrossFit Feral – NW – CrossFit

Let’s continue our R.E.D. Friday’s for Day 5 of Spirit Week, while showing our FERAL spirit at the same time!

Warm-up

Warm-up (No Measure)

2 Rounds:

30/24 Calorie Row

20 Double-Unders

10 Wallballs

5 Strict Pull-Ups

10 Sit-Ups

20 Banded Good Mornings

2 Rounds:

5 Wall Squats

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats

5-4-3-2-1:

Walkouts

Muscle Snatches

Spiderman + Reach (each side)

Pausing Overhead Squats

Strength

Snatch Complex: Snatch Pull + Low Hang PS (On the 1:30 x 7 Sets)

1 Snatch Pull

1 Low Hang Power Snatch
Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.

Metcon

Benchmark: Last completed on November 13, 2018

Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to. Recording the amount of time it takes to complete each round, we are looking to finish in the rough area of two minutes per round.

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row

12 Lateral Barbell Burpees

6 Power Snatches (115/80)

RX+: (12/9 Cal Bike), (9 Bar-facing Burpees), (135/95)

L2: (95/65)

L1: (75/55)

OnRamp to CrossFit

Strength

Squat Clean (Accumulate at least 25 reps)

Start with the PVC, barbell, then add weight

Skill Progression

Toes 2 Bar

Metcon

12 Minute AMRAP

10 Toes to Bar/Rig

8Box Jumps/Step-Ups

10 HSPU

8 Burpees

Stretch of the day

Puppy Dog-2 minutes

Wrist stretches- 2 minutes total

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity.
– Metcon: Benchmark workout that will challenge you to complete the work under the. This cap is doable though, but cleans must be light and you cannot rest more than planned.

Warm-up

Warm-up (No Measure)

Light 400m Jog

Then,

2 Rounds of with an empty bar:

5 RDLs

5 Muscle Cleans w. empty Bar

5 Front Squats

5 Jump Squats (back on back)

Rest as needed between sets

Then spend 7 minutes on,

Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.

Strength

1): Front Squat (8×3 EMOM @65%)

2): Metcon (No Measure)

Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.

BP “Tug Boat” (Time)

2 RFT (10:00 cap):

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

CrossFit Feral – NW – CrossFit

– Strength: Today will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal.
– Metcon: We are looking for 30s of consistent work, around 75% of maximal effort today.

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Gymnastics

Ring Dips (3×10)

L2: Bar Dips or band assisted

L1: Box Dips (3×25)

*Perform 20 seated, banded lat pull-downs after each set

Metcon

Metcon (5 Rounds for reps)

5 Rounds of, 30s work/30s Rest:

1a) KBS (53, 35)

1b) Mountain Climbers

1c) Hollow Rocks

1d) Double Unders

Rx+: (1a = 70, 53) (1b = Handstand Push-ups) (1c = T2B)

L2: (35, 25)

L1: (35, 25 Russian Swings) (Single Unders)

Recovery

3 Minutes Bike

400m Jog