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CrossFit Feral – NW – CrossFit
– Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel ”fast,” but the execution needs to be your main focus today.
– Metcon: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.
Warm-up
Warm-up (No Measure)
5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then
With a medium weight KB:
10-8-6-4-2
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
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CrossFit Feral – NW – CrossFit
– GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should be able to work consistently for the entire 30 minutes. It’s your choice how you want to perform today’s work.
Member Mash Early Registration is now open. Check FB Group or ask a coach.
CrossFit Feral – NW – CrossFit
– Prep: We only have a limited amount of time to warm-up for the metcon so between sets make sure your equipment and scaling is good to go.
– Metcon: Today’s workout has no time cap. The barbell loaded is intended to be heavy and should be broken up. Remember the lives lost on 9/11 when this one gets tough.
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CrossFit Feral – NW – CrossFit
– Skill: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare for the EMOM.
– Metcon: Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11.
Warm-up
Warm-up (No Measure)
Light 200m Jog then,
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides
Strength
Power Snatch (3-3-3-3)
– touch n go
– building in weight
– rest 60-90s
Metcon
Metcon (5 Rounds for reps)
EMOM 20:
Minute 1: 100 Meter Run
Minute 2: 6 Touch n Go Power Snatch (115, 75)
Minute 3: 100 Ft. Front KB Carry (53s, 35s)
Minute 4: 12/10 Calorie Row
Minute 5: 100 Ft. Bear Crawl
RX+: (135, 95) (53s, 35s) (10, 8 Cal bike)
L2: (95, 65) (35s, 25s)
L1: (12 Russian Swings 35, 25 in place of Power Snatch) (25s, 20s)
– Metcon: This workout includes both loaded carries start and conclude the workout. Your strategy here will determine the outcome of the workout. This work can split however you choose, but it should be easy to partition work into small sets to minimize transitions.
Warm-up
Warm-up (No Measure)
“Musical Medballs”
*Set-up 10-15 medballs in a circle. Athletes will perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.
– Strength: Week 1 of Speed Back Squats. Today we’ll perform 3 sets of 3 @70% of 1RM and then 3 x 3 @75%. All sets should be fast/perfect technique.
– Metcon: Benchmark workout. Hint: go lighter than you think as both movements are NOT comparable to their barbell counterpart. If you’ve performed this workout before keep in mind how much work you’ll need to complete to beat your previous work output.
Warm-up
Warm-up (No Measure)
7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Grab two DBs and complete:
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
Rest 30s
5 DB Power Cleans
5 DB Thrusters
Strength
1): Back Squat (3 x 3 @70%, 3 x 3 @75%)
– Focus on speed out of the hole
– rest 90s between sets
2): Metcon (No Measure)
Metcon Prep:
DB Power Clean + DB Thrusters: 3 x 3 + 3. Rest 60s.
Metcon
BP “Freshmen V2” (AMRAP – Rounds and Reps)
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
L3: (40, 30)
L2: (35, 25)
L1: (25, 15)
Accessory
Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.
– Strength: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t break your form.
– Metcon: Each interval is intended to give you about 40s of work. You should be able to hold on to a 80% effort for all rounds.
Warm-up
Warm-up (No Measure)
KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
Then,
KB Snatch Progressions x 6:00
– KB Single Arm Swing
– KB High Pull
– KB Transition/Snatch
*Perform 5 Reps of each.
Strength
1): Seated DB Press (4×10)
– neutral grip
– rest 30s
2): Metcon (No Measure)
Banded Pulldowns: 4 x 15. Rest 30s.
Metcon
Metcon (5 Rounds for reps)
EMOM 20:
Minute 1: 10 KB Snatch each (53, 35)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (53, 35)
Minute 4: 15 SDHP (53, 35)
Minute 5: 100m Active Recovery Jog
*Score = total reps
L2: (45, 25)
L1: (35, 25 – Single Arm Russian Swings for KB Snatch)
