Happy Birthday Sarah Howard & TJ Barrie!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Job

6 Spidermans (3/each)

50′ Single Arm Overhead Carry (25′ each)

100m Fast’ish Run

6 Inchworms

2 Rounds:

1:00 Thoracic Opener

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

On the first round, use an empty barbell. On the second round, increase a bit of load.

Barbell Cycling

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

WEEK1: Hang Squat Cleans + Push Jerks (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

*Must finish all reps within each minute to mark RX

Metcon

Meter Maid (Time)

For Time:

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

RX: 20/14, 24″/20″

Midline

OPTIONAL:

Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.