Tuesday, October 2, 2018

CrossFit Feral – NW – CrossFit

– Strength: Today will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal.
– Metcon: We are looking for 30s of consistent work, around 75% of maximal effort today.


Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position


Ring Dips (3×10)

L2: Bar Dips or band assisted

L1: Box Dips (3×25)

*Perform 20 seated, banded lat pull-downs after each set


Metcon (5 Rounds for reps)

5 Rounds of, 30s work/30s Rest:

1a) KBS (53, 35)

1b) Mountain Climbers

1c) Hollow Rocks

1d) Double Unders

Rx+: (1a = 70, 53) (1b = Handstand Push-ups) (1c = T2B)

L2: (35, 25)

L1: (35, 25 Russian Swings) (Single Unders)


3 Minutes Bike

400m Jog

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