Thursday, August 16, 2018

CrossFit Feral – NW – CrossFit

– Strength: Today we’ll start a new cycle with back squats and Sumo Deadlifts. Technique and speed take precedence. Do yourself a favor and forget about how much weight you’re using and focus on being fast and efficient on each set.

Warm-up

Warm-up (No Measure)

Foam Roll or Lax ball Glutes x 60s each,

BP Lower Complex #3 (done with an empty barbell)

10-8-6-4-2

RDLs

Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row

Then,

Worlds Greatest Stretch x 30s each pose

Strength

1): Back Squat (8×2 @60% EMOM)

– 2 second pause

2): Sumo Deadlift (4×4 @60% EMOM)

– Reset on each rep (not touch n go)

– Feet should be only 2″ away from plates.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Ft. Single Arm Front Rack Carry each side 53/35

30 Straight Leg Deadlifts 95/65

20 Alt Back-rack Lunges 95/65

10 HSPU

RX+: (70/53), (115/85)

L2: (44/25), (75/55)

L1: (35/20), (45/35)