Happy Belated Birthday to Coaches Heather and Brandon!!!

CrossFit Feral – NW – CrossFit

De-load Week.

A necessary lower volume week in order to continue the push forward. In a week from today, we’ll be starting our next cycle – “Sled Dog”.

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Light Row

6 Slow Scap Retractions

5 Walkouts

4 Spiderman + Reach (each side)

3 Bootstrappers

Into 2 Rounds:

1:00 Light Row

:30s Cossack Squat

:30s Warrior Squat

5 Waiter Squats (each side)

Into:

Deep Squat

Wrist Stretch

Strength

Tempo Front Squat Complex

Front Squat (1-1-1-1-1)

1 Tempo Pausing Front Squat

1 Front Squat

Set #1 – 60% of 1RM Front Squat

Set #2 – 65%

Sets #3+4+5 – 70%

Metcon

Jack Daniels (Time)

For Time (10:00 cap):

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-Ups

RX+: (65/45), (C2B)

Body Armor

3 “Giant Sets”:

9 Romanian Deadlifts

15 Weighted Glute Bridges

27 Weighted Sit-Ups (GHD for RX+)

Rest 2:00 between sets.

Athlete’s choice of weight, building steadily over the course of the three sets, with the intention being that all reps are unbroken each time.

1: Romanian Deadlift (9-9-9)

Barbell is lowered as closely to the ground between repetitions, *but does not actually touch the ground*

2: Glute Bridges (15-15-15)

3: Weighted Sit-ups (27-27-27)

Keep weight on chest during entire sit-up