Thursday, September 6, 2018

CrossFit Feral – NW – CrossFit

– 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)

Accessory

Barbell Curls 21s: 3 x 7-7-7. Rest 60s.

– Bottom + Middle + Full ROM.