Friday, July 12, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15/12 Calorie Row

10 Russian KBS

25 Double-Unders

2 Sets:

4 Cossack Squat

4 Bootstrappers

4 Slow Waiter Squats (each side)

:15s Hollow Hold

2 Sets:

:30 Pass-thrus

1:00 Thoracic Opener

5 Muscle Snatches

5 Slow Overhead Squats

Both with empty barbell.

Strength

Snatch Primer: Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.

PrimA: Sotts Press (3×5)

PrimB: Snatch Primer: 3 SHP + SB (5×1)

3 Snatch High Pulls

3 Snatch Balances

C: Barbell Cycling – Snatch (3-position) (On the 2:30 x 5 Sets)

3-Position Power Snatch

3-Position Squat Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)
Barbell load – 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2.

Aim is not to simply move heavier loads, but to move them better than last week.

Metcon

The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.

BFF (Team Version) (AMRAP – Rounds and Reps)

Teams of 2

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14)

Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.

Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.

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