Happy Birthday Amy Rader!!!
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.
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