Monday 5/23/22

A. Clean + Jerk
20 mins to build to 1 RM

B. Fergalicious
For time:
- 30 Box Step ups 50/35#
- 30 Burpee Box Jump Overs
- 20 Box Step ups
- 20 Burpee Box Jump Overs
- 10 Box Step ups
- 10 Burpee Box Jump Overs
*15 min cap

Welcome to the next cycle Radiance! It has been a couple months since we last tested the Clean + Jerk. Let’s see how all the squatting and pressing we’ve been working on translates into this Olympic Weightlifting complex. This time we are not only limited to the Push Jerk, but we will be practicing the Split Jerk as well. Let’s get after it!

This week’s theme is dedicated to Gerrit. We are sad he is leaving, but his amazing playlists will stay with us! To start off the week, we will be doing a descending couplet of Box Step ups with a Single Dumbbell and Burpee Box Jump Overs. Goal of this workout is to practice pacing and consistency, but try to turn it up a notch in the round of 10.

Tuesday 5/24/22

A. Cardio Core
10 minute EMOM:
- Min 1: 8-12 Toes-to-Bar
- Min 2: 3-5 Wall Walks

B. London Bridge
10 minute AMRAP:
- 18 Thrusters 95/65#
- 9 Push-ups

Tuesday’s this cycle will be a rotation of core exercises to work on that summer 6 pack. We will be testing our core strength under fatigue, so pick a number of Toes-to-bar and Wall walks that you think you can sustain for all 10 minutes.

Remember that fun Thruster cycle? Don’t worry, we’re not doing that again… just yet. Make sure to keep the core position stable on the Thrusters and Push-ups. No collapsing London Bridges.

Wednesday 5/25/22

A. Big Girls Don’t Cry (Personal)
For Time:
- 500m Row
- 30 Dumbbell Front Squats 50/35#
- 500m Row
- 30 Dumbbell Snatches
- 500m Row
- 30 Dumbbell Push Press
- 500m Row
- 30 Dumbbell Overhead Squats
- 500m Row
*30 minute cap

This one is personally dedicated to Gerrit. We tried to make it movements he’s good at, so hopefully he doesn’t cry over the Dumbbell movements. This is another opportunity to practice pacing. Like last week, the goal is to go faster on each round of the Row.

Thursday 5/26/22

Olympic Weightlifting

A. Squat Snatch
Every 2 Minutes for 6 sets:
- 1 . 1 + 1 Snatch and Overhead Squat
@55-65% of 1RM

B. Snatch Pull
Every 2 Minutes for 5 sets:
- 3 Reps @ 55-65% of 1RM Snatch Grip Deficit Deadlift

C. Structural
4 rounds for Quality
- 10-12 GHD Hip Extensions
- 30-45s Sorensen Hold
- 10-12 Pendlay Row *Moderate Weight
- 20-30s Chin Over Bar Hold

Oly This week has a Squat Snatch complex to help us practice finding tension and power in each position of the Snatch. We’ll continue to build strength in the first pull with some Deficit Snatch Grip Deadlifts.

Gymnastics Class

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

Friday 5/27/22

A. Double unders
10 minutes of Double Under practice

B. Annie
For time:
50-40-30-20-10
- Double Unders
- Sit-ups

C. Mobility
10-15 minutes of coach led mobility

Friday’s this cycle will be a rotation of benchmark workouts from CrossFit Girl WODS, prior CrossFit competition workouts, and our own workouts from the past couple of years. We are keeping this week’s benchmark workout pretty light with Tim’s favorite workout Annie. We don’t want you too sore before you tackle Murph on Saturday! Make sure you take advantage of the mobility to get your body ready for the next day.

Saturday 5/28/22

A. Murph
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
20/14# vest

We are completing this Hero WOD to honor Navy Lieutenant Michael Murphy as tradition this Memorial Day weekend. Common options to complete this workout include doing the workout without a vest, partitioning the movements into 20 rounds of Cindy, or doing “Half Murph”.

Sunday 5/29/22

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong