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.