Monday, July 8, 2019

CrossFit Feral – NW – CrossFit

Starting our week by building upon the last, with Stamina Squats to open. A 3% climb from last week.

Then for our conditioning for the day, “Elizabeth”. Body Armor to close.


Warm-up (No Measure)

200m Jog

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Walkouts

200m Jog

2 Rounds:

1:00 Thoracic Opener

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion


Stamina Squats:

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

ODD: Front Squat

EVEN: Back Squat


Stimulus wise, in “Elizabeth”, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
If we are not completing ring dips today, straight bar dips fit very well. Our next modification would be regular, full pushups.

Body Armor

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Close-Grip Floor Press

Minute 2 – :30s Glute Bridges

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