Saturday, September 29, 2018

CrossFit Feral – NW – CrossFit

– Metcon: In teams of 3 today we’ll complete 33 minutes of 33 power snatch, 33 wall balls, 33 calorie row where each athlete will complete 11 reps before switching with their partners ie. athlete 1 performs 11 power snatch, athlete 2 performs 11 power snatch, athlete 3 performs 11 power snatch before moving on to the wall balls. Snatches are intended to be light today and capable of being done UB. The run intervals will be broken up into 200m intervals.


Warm-up (No Measure)

200m Run with Dynamic

Then with barbell:

5 Good Mornings

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

5 Thrusters

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Row

5 Kipping Pull-ups

3 Push-ups

3 Spidermans (Each Side)

3 Frog Hops

3 Burpees

200m Run


:45 each

Couch Stretch (each side)

Pigeon Pose (each side)

Child’s Pose


Metcon (AMRAP – Rounds and Reps)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

7 Thrusters 75/55

7 Pull-ups

7 Burpees

L2: 45/35, jumping/banded or ring rows
Todays workout begins with a 1 mile run. Although that is the prescribed distance, it should be something that athletes can complete in 10 minutes or less in order to hit the intended stimulus. Following the run, athletes will complete 10 rounds of the “Bergeron Beep Test”. The weight on the thrusters should be something they could complete 25-30 repetitions unbroken when fresh. The pull-ups should be a number that athletes can complete ideally unbroken, with 1 break maximum per round.


Metcon (Time)

55 Calorie Row

50 ABMSit-Ups

35 Calorie Row

30 ABMSit-Ups

15 Calorie Row


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