Dunamis Week 10

Monday 3/7/22

A. Clean work
Every 90s for 6 sets:
Build to a challenging complex
- 1 Deadlift
- 1 Clean
- 1 Hang Clean
- 1 Jerk
NOT a max. only build to a 70-80% effort

B. Smooth Crimini
3 rounds for time
- 30 Wall Balls 20/14#
- 20 Box Jumps 24/20”
- 30 Push-ups

We are in the final week of The CrossFit Open! How’s everyone’s back feeling today? The Open almost always has a repeat workout, we are thinking it’s going to be 21.3 and 4 or 19.2, that’s why we will be working on the clean complex from 21.4. The goal is to make the complex feel snappy and smooth.

Smooth Crimini will have a good mix of Squatting and Pressing with a touch of danger with those Box Jumps. We recommend splitting the Wall Balls up into 2 sets to get your legs ready for the high rep Box Jumps. The Push-ups will make the second round of Wall Balls feel heavy so be ready. There will be a 13 min time cap on this workout.

Tuesday 3/8/22

A. Handstand Push-up technique work
20 min of Handstand Push-up technique work

B. Portabello
For time:
30/24-25/20-20/16-15/12-10/8
Cal row
21-18-15-12-9
Handstand Push-up

Technique Tuesday will be focusing on Handstand Push-ups, don’t forget your helmets. Portabello (Connor’s favorite mushroom) is going to be the classic push-pull workout. The Handstand Push-ups should be done in big sets, possibly unbroken. The rowing will be taking up most of the time on this workout so find a quick pace and stick to it.

Wednesday 3/9/22

A. Front Squat
Every 2 minutes for 6 sets
- 3 reps @ 70-80%

B. Holy Shiitake
15 min AMRAP in teams of 3-4:
15 cals on the C2 Bikes
- Follow the leader style. One works while the others rest.
- Score is Total Cals

We have Front Squats for one last time to get us ready for the possible Thruster or Clean workout coming up in the open. We will be mixing it up with Holy Shiitake! This workout was inspired by PJs gym back in AZ. In teams of 3-4 (I call dibs on Ptak) on the C2 Bike, switch every 15 cals for 15 minutes. This is meant to be done at a high pace so pick a damper that will keep you moving.

Thursday 3/10/22

Olympic Weightlifting

A. Heaving Snatch Balance
5x5 @65% of 1RM
Rest 2 minutes after each set

B. Pendlay Row
5x5 @70-75% of 3RM
Rest 2 minutes after each set

C. Structural
4 rounds for quality
- 30s Sandbag Hold
- Accumulate 60s in a Dead Hang
- 30-45s Hollow Hold
- 30-45s Arch Hold

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 3/11/22

CrossFit Open Workout 22.3

It’s time to FEAST!!

Saturday 3/12/22

During The CrossFit 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!