Happy Birthday, Tyler Harden!!!

CrossFit Feral – NW – CrossFit

– Strength: Today is Week 1 of a new Speed cycle for the Front Squat. Loading is intended to be light and allow for fast sets. This work will be done with a running clock.
– Metcon: Today’s Benchmark workout involves a heavier barbell and a high-skill gymnastics movement so managing pacing/fatigue is paramount. Start off slower than you think and adjust your pace as the workout progresses. All sets of Front Squats should be heavy and difficult to complete UB.

Warm-up

Warm-up (No Measure)

At a slow pace:

Grab a barbell and complete:

3 Rounds of:

5 Power Cleans

5 Front Squats

5 RDLs

*Add weight + repeat

*Between rounds complete:

10 V-Ups

10 Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)

Strength

1): Front Squat (EMOM 8×3 @60% of 2RM)

2): Metcon (No Measure)

Metcon Prep:

Power Clean + Front Squat: Build to Metcon weight in 3 sets x 1 Between sets perform 3-5 Knee Lifts or T2B.

Metcon

BP “Wicked Garden” (Time)

For time (18:00 cap):

15 Front Squats (135, 95)

21 T2B

30 Bar Facing Burpees

12 Front Squats

15 T2B

20 Bar Facing Burpees

9 Front Squats

9 T2B

10 Bar Facing Burpees

RX+: (155, 105)

L2: (115, 75) (Knee Lifts)

L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)

Accessory

Banded Pull-Throughs: 3 x 25. Rest 60s.