Dunamis Week 9

Monday 2/28/22

A. Clean work
Every 2 min for 6 sets:
Build to a challenging complex
- 1 Hang Squat Clean
- 1 Deadlift
- 1 Power Clean
NOT a max. only build to a 70-80% effort

B. CatDog
2 rounds each for time
- 100 Double Unders
- 50 Wallballs
- 25 Burpee to 6in Target
rest 1 min
*score is SLOWEST round

CatDog is going to feel like deja vu. This workout will make you chose a quick pace and stick to it. For all of the hot starters out there, think about slowing down a bit to stay with in seconds of your first round. For all the over pacers out there, think about starting a little faster than you normally would and get out of your comfort zone.

Tuesday 3/1/22

A. Pull-up technique work
20 min of Pull-up technique work

B. Rocket Power
3 min AMRAP
- 3 Strict Pull ups
- 12 Muscle Snatches 75/55#
rest 1 min
3 min AMRAP
- 5 Kipping Pull ups (NO butterfly)
- 10 Power Snatch 95/65#
rest 1 min
3 min AMRAP
- 7 Pull ups (anything goes)
- 8 Snatch 135/95#

Technique Tuesday is back! This weeks focus will be on Pull-ups. If you always wanted to butterfly like Connor and Carol, then today is the day to practice and ask questions. Don’t forget workout #2 of the open is this week and I have a feeling gymnastic may be the focus. So if you feel your hands getting beat up don’t be afraid to jump off the bar and work on pulling strength with ring rows.

Rocket Power will be 3 progressing Pulling and Snatching AMRAPs. The first AMRAP will have strict pulling on the Pull ups and the Muscle Snatch. The second we are adding in some Kipping on the Pull ups NO butterflies though. The Snatch will have a quick pull under the bar to get that 95/65# bar in a strong lock out position. The last AMRAP will will be the “woogity, woogity, woogity” wild west where anything goes for the pull ups. The snatch will be a Squat Snatch for that 135/95# bar.

Wednesday 3/2/22

A. Front Squat
Every 2 minutes for 6 sets
- 3 reps @65-75%

B. Rugrats
4 rounds for time
- 400m Run
- 25 Air Squats
- 10 Toes to Bar

Front Squats are back, but nothing crazy, just keeping our legs prepped. Rugrats will have us going out side for a quick Run. It’s going to be on the warmer side for winter at least on Wednesday so have some fun with fitness outside. For those of you allergic to the cold, you can always row or bike.

Thursday 3/3/22

Olympic Weightlifting

A. Heaving Snatch Balance
Build to a tough single.
focus is technique.

B. Pendlay Row
Build to a tough triple.
focus is technique.

C. Structural
4 rounds for quality
- 50ft Sandbag Carry
- 10 Sandbag Squats
- 10 Sots Press light weight
- 10 Overhead Squats light weight

In OLY this week, we will be testing out some new movements. Heaving Snatch Balance will help us with that fast lock out needed for the Snatch and the Pendlay Row will get our lats and back strong for pulling heavy bars off the floor.

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 3/4/22

CrossFit Open Workout 22.2

It’s time to FEAST!!

Saturday 3/5/22

During the Open, Saturday’s will be posted on Friday evening to make sure we don’t do too many repetitive movements. We will have space to do the Open workout if you are unable to do it on Friday. Come on out Friday to cheer on those who are doing the workout, grab some strategy tips or just hangout!