Monday, September 24, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a 2RM Front Squat over the course of 6-7 sets.
– Metcon: Deadlifts should be challenging, but capable of being done touch n go in sets of 5. Have a goal in mind in terms of your splits for each round and try to hang on to that as long as possible.


Warm-up (No Measure)

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)


1): Front Squat (2RM)

– rest 2:00 between heavy sets

– Beginner: 5 x 5, adding weight if form permits.

2): Metcon (No Measure)

Metcon Prep

Touch n Go Deadlift: 3 x 3. Rest 60s.

– work up to Metcon weight.


BP “Chuck Taylors” (AMRAP – Rounds and Reps)


10 Deadlifts (185, 125)

10 Burpees

RX+: (225, 155)

L2: (155, 105)

L1: (135, 95)


Double Leg Banded Leg Curls: 3 x 30-50. Rest 30s.

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