Monday, October 1, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a heavy set of 3 OHS in in 5-6 sets. This will be done from a rack today.
– Metcon: Classic Benchmark workout that is intended to be done at near maximal effort. Do not overlook empty bar thrusters especially after 1k Row. This is the type of workout we want you to move faster and overscale if needed. This workout should NOT take longer than 11 minutes.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

Glute Activation:

2 Sets of:

10 Bird Dogs

10 X-Band Walk Left/Right

10 Banded Goodmornings

Strength

1): Overhead Squat (3RM)

– Build to a heavy set of 3 or 3RM. Rest 90s-2:00.

– Beginner: Use an empty bar or PVC and perform 4 x 8. Rest 90s.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX: 45/35

L2: (Band Assisted Pull-ups)

L1: (35, 25) (Ring Rows)

Alt. Scaling Options:

11:00 Cap

Accessory

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