Thursday, September 13, 2018

Announcements

Member Mash Early Registration is now open. Check FB Group or ask a coach.

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel ”fast,” but the execution needs to be your main focus today.
– Metcon: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.

Warm-up

Warm-up (No Measure)

5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then

With a medium weight KB:

10-8-6-4-2

Russian Swings (squeeze glutes on each rep)

Goblet Squats (1 count pause at bottom of each rep)

Rest 20s between sets.

Strength

1): Back Squat (3 x 3 @80%, 3 x 2 @85%)

– rest ~2:00 between sets

2): Inverted Rows (4×10)

– 1 count pause at the top of each rep

– no weight to score

– adjust rep count based on what you complete

Metcon

BP “Unbroken” (Time)

For time (8:00 cap):

21-18-15-12-9-6-3

KBS (53, 35)

*All sets must be done UB.

RX+: (70, 53)

L2: (45, 25)

L1: (Not UB 45, 30 Russian Swings)

Accessory

Flutter Kicks (2 count): Max Reps in 5:00.