Tuesday, July 2, 2019

CrossFit Feral – NW – CrossFit

Three parts today:
Starting with skill work. A pairing of Romanian Deadlifts and handstand walking.

Strict gymnastics to follow, in a cycle benchmark we will repeat.

Conditioning to finish – “Sugar Daddy”.


Warm-up (No Measure)

Coach’s Choice Line Drills & Stretching


On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts (A)

Handstand Walk Practice* (B)

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 – 35% of 1RM Deadlift

Sets #4+5 – 40%

At the start of each window (0:00, 2, 4, 6, and 8), athletes complete the tempo deadlifts. This will take approximately 30 seconds. In the time remaining (approx 1:30), athletes have handstand walk practice time. Here, we can cater to our current handstand walk level. If we thrive in this movement, we can move towards obstacles, turns, or even walking for speed. If we are working towards our first handstand walk, or the consistency of the movement, below are two drills to start with today to refine those mechanics.

Handstand Weight Shifting

Box Shoulder Taps

Seal Walks

A: Romanian Deadlift

Barbell is lowered as closely to the ground between repetitions, *but does not actually touch the ground*

B: Handstand Walk

If you do HS Walks, note your longest unbroken run. If you modify, note your modification and amount of reps each set.


This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with.

21 Guns (Time)

For Time (12:00 cap):


Strict Pull-Ups

Strict Handstand Pushups

Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as “Rx”. Modifying should sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of “getting stuck”.

Options to modify:

Option #1 – 15-12-9

Option #2 – 12-9-6

Modifying the pull-ups with bands, and/or the handstand pushups with elevation, is absolutely an option here. Again, let’s track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we’ll match the exact same workout for comparison here.


In “Sugar Daddy”, we are looking for a barbell we are very confident we could cycle for 21+ reps unbroken. The moderate load makes this workout what it should be – metabolic. If we are able to move through this entire workout unbroken (or at most, a single break on the 15’s), we can push the run. That is what we are after today. An aggressive run pace.

Sugar Daddy (Time)

For Time:

21 Deadlifts (235/135)

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

RX+: (255/155)

L2: (215/105)

L1: (185/85)

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