CrossFit Feral – NW – CrossFit

– Metcon: In teams of 3 today we’ll complete 33 minutes of 33 power snatch, 33 wall balls, 33 calorie row where each athlete will complete 11 reps before switching with their partners ie. athlete 1 performs 11 power snatch, athlete 2 performs 11 power snatch, athlete 3 performs 11 power snatch before moving on to the wall balls. Snatches are intended to be light today and capable of being done UB. The run intervals will be broken up into 200m intervals.

Warm-up

Warm-up (No Measure)

200m Run with Dynamic

Then with barbell:

5 Good Mornings

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

5 Thrusters

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Row

5 Kipping Pull-ups

3 Push-ups

3 Spidermans (Each Side)

3 Frog Hops

3 Burpees

200m Run

Stretching:

:45 each

Couch Stretch (each side)

Pigeon Pose (each side)

Child’s Pose

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

7 Thrusters 75/55

7 Pull-ups

7 Burpees

L2: 45/35, jumping/banded or ring rows
Todays workout begins with a 1 mile run. Although that is the prescribed distance, it should be something that athletes can complete in 10 minutes or less in order to hit the intended stimulus. Following the run, athletes will complete 10 rounds of the “Bergeron Beep Test”. The weight on the thrusters should be something they could complete 25-30 repetitions unbroken when fresh. The pull-ups should be a number that athletes can complete ideally unbroken, with 1 break maximum per round.

Midline

Metcon (Time)

55 Calorie Row

50 ABMSit-Ups

35 Calorie Row

30 ABMSit-Ups

15 Calorie Row

RX+ GHD

CrossFit Feral – NW – CrossFit

– Strength: Today we’ll spend some time working the upper-body. Build to a heavy set of 4 on the Push Press.
– Metcon: Max Effort test today! Don’t try to pace this test, just go all-out!

Warm-up

Warm-up (No Measure)

5 Minutes of Funnel Tag

Then grab empty barbells and complete

3 Rounds of:

10 Bent-over Rows

8 Push Press

6 Barbell Curls

10s Side Plank each set

*Empty Bar for all sets

Strength

1): Push Press (10-8-6-4)

– Build to a challenging set

2): DB/KB Tricep Extensions (3×15)

3): Barbell Curls (3×10)

Metcon

This test today should be an all-out effort. Choose ONE – AA Bike OR Row

4 Minutes Max Calories: Assault Bike Test (Calories)

4 Minutes Max Calories: Row Test (Calories)

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Gymnastics Endurance work. Much like last week, the goal is to perform higher-rep work with locally demanding movements. Submax means 1-3 reps shy of failure, but do not sacrifice your form. Try to match or beat your rep-counts from last week.
– Metcon: Today’s workout is intended to be done at a slower/consistent pace than Monday, think around 75% effort. Hang Power cleans should be capable of being done in 2 sets or less.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic movement

Then with an empty barbell + band:

3 Rounds of:

5 Hang Power Cleans

10 Hollow Rocks

15 Banded Pull-aparts

Then,

Review pull-up training

Gymnastics

Max Effort Strict Pull-ups (3 x submax)

– rest 2:00 between sets

– submaximal = 1-3 reps shy of failure

Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

*Beginner: Partner Assisted

Metcon

Metcon (Time)

4 Rounds for total time (20:00 cap):

10 Hang Power Cleans (115, 75)

20 Calorie Row

25 Abmat Sit-ups

Rest 90s.

RX+: (135, 95) (15 Cal bike)

L2: (95, 65) (300m Run)

L1: (Bent-Over Rows in Place of HPC w. a lightweight)

Accessory

DB Floor Press: 3 x 30. Rest 60s.

– Go light. These should be UB sets. Around the 15th rep it should start to burn.

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds Rowling

Partner holds 10-15s plank while partner is rowing.

Strength

1): Power Snatch (3×5)

– Learn Snatch progression

– Rest 60s

2): Squat Snatch (5×3)

– Rest 60s

Metcon

BP OnRamp Week 4, Day 2 (Time)

3 Rounds:

– 60s Row

– Rest 30s

– 60s Mountain Climbers

– Rest 30s

– 60s Front Rack Carry

– Rest 30s

– 60s Shuttle Run

– Rest 30s

– 60s Single Unders

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Run 400m with a medball

Then, with PVC:

10 Pass Throughs

10 Around the World

10 Presses

10 Deadlifts

10 Back Squats

10 Good Mornings

Strength

1a): Overhead Squat (5×5)

1b): Snatch Balance (3×5)

Metcon

Metcon (Time)

For Time (8:00 cap):

21-15-9

Wallballs

*Run 100m after each set