Wednesday, July 24, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30 DUs/Singles

12 Spidermans (6/each)

100m Jog

50′ Single Arm Overhead Carry (25′ each)

30 DUs/Singles

6 Inchworms

2 Rounds:

1:00 Thoracic Opener

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

On the first round, use an empty barbell. On the second round, increase a bit of load.

Strength

DL: Metcon (Weight)

Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU
Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.

If we are not completing strict handstand pushups today, let’s adjust to regular pushups with metcon in mind. In the Metcon we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double-Unders

21 Push Presses 95/65

RX+: 115/85

DU Movement Subs:

Reduce Reps

90s DU practice

160 Singles
Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.

With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.

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