Monday, July 15, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, at low intensity:

18/15 Calorie Row

100m Run

20 DUs

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Walkouts

1 Round of “Strict Cindy”

Into 2 Rounds:

1:00 Thoracic Opener

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion

Strength

TIME: Metcon (Time)

4 RFT:

12 Back Squats
70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. Repeating past week’s (7/5) exact volume and load, but changing the repetition scheme. Where as on 7/5 we faced 4×9 reps, today we have 3×12. Again, the aim is to rest just enough so that we find the next set unbroken.

WT: Back Squat (3×12)

Metcon

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (75/55)

30 Double-Unders

15 Pull-Ups

30 Double-Unders

RX+: (95/65), (C2B)

DU Movement Subs:

50 Singles

Reduce Reps

:45s DU practice

Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.