Thursday, August 23rd, 2018

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Back Squat + Sumo Deadlift work. All sets should be technically efficient and fast. Add 5% from last week.
– Metcon: Benchmark workout that is intended to be heavy. Go heavy and challenge yourself with a weight you have to perform singles with. 90-95% effort.

Warm-up

Warm-up (No Measure)

Foam Roll Adductors x 20s each

Foam Roll IT Bands x 20s each

Foam Roll Lats x 20s each,

Then,

2 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength

1): Back Squat (8×2 @65% EMOM)

– 2 sec pause

2): Sumo Deadlift (4×3 @65% EMOM)

– Reset on each rep.

Metcon

BP “Icebreaker” (AMRAP – Rounds and Reps)

“Icebreaker”

AMRAP 7:

4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)

L1: (Goblet Squats + Squat Thrusts) (30 Single Unders)

Accessory

Accumulate:

150-200 Banded Leg Curls each

100 KB Side Bends (50 each) (banded side bends if possible)

*Superset the two. Complete big sets of curls, 50-75 per set.