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.