Monday, July 30th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a moderate set of 3 in the Back squat.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Warm-up

Warm-up (No Measure)

2 Sets of:

15 Banded Goodmornings

15 X-Band Walks Right + Left

Then with an empty barbell:

10 Front Rack Reverse Lunges (5 each)

5 Back Squats

10 RDLs

10 Deadlifts

5 Back Squats

Rest as needed between movements.

Strength

1): Back Squat (3-3-3-3-3-3)

– Build to a moderate set of 3 in 6 sets.

– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

2): Metcon (No Measure)

Metcon Prep:

3 Rounds of:

3 Touch n Go Deadlifts building in weight

6 Lateral Burpees

Rest 60s.

Metcon

BP “Batwings” (Time)

For time (9:00 cap):

45 Calorie Row

30 Deadlifts (185, 125)

30 Lateral Burpees

RX+: (30 Calorie Bike) (225, 155)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate scaling = 400m Run in lieu of row

Accessory

Core:

Partner Specials: 3 x max reps each.