Happy Birthday Michelle McCarthy!!

CrossFit Feral – NW – CrossFit


Warm-up (No Measure)

Alternating OTM x 8 (4 Rounds):

Odd – ::45s Row, slowly building in pace.

Even – Primer movement (see below)

Round #1 – :20s Deadhang, with 5-7 Scap Retractions

Round #2 – 16 Hollow Rocks

Round #3 – 12 Spiderman + Reach (6 each)

Round #4 – 8 Pausing Superman Extensions (2s at top)


2k Row (Time)

Max Effort 2k Row


Deadlift (20 rep heavy)

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):

7 Reps @ 40%

5 Reps @ 50%

3 Reps @ 55%

3 Reps @ Target Weight (~55-65%)

Cash out

Today you will be ending the day with Body Armor or Gymnastics Conditioning…athlete’s choice! Choose one…

B.ARM: Metcon (Weight)

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 weighted Sit-Ups.

RX+: GHD Sit-ups
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

*Score your heaviest set (must be unbroken)

GYM: Metcon (Time)

For Time, with a 10:00 Time Cap:

30 Strict Handstand Pushups

30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:

15/12 Calorie Assault Bike
Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between, as the modification.

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