PEAK Week 1

Monday 12/04/23

A. Back Squat -
In 10 Minutes:
Build To A Heavy 10 Reps
+
2 Sets Of:
10 Back Squats @ 80-85% Of Heavy 10

B. ‘Last Christmas’ -
For Time:
- 30 Alternating DB Snatches 50/35#
- 6 Wall Walks
- 20 Alternating DB Snatches
- 9 Wall Walks
- 10 Alternating DB Snatches
- 12 Wall Walks

Happy Monday Feast Fam, it is officially time for us to start prepping for the 2024 CrossFit Open! Who is excited? This cycle you can expect to see heavier weights, higher reps and more intensity. We will have Back Squats followed by a Chipper style workout each Monday this cycle.

Today’s Chipper is a couplet of DB Power Snatches and Wall Walks. Pick a DB weight that allows you to go unbroken on the Alternating Snatches. Towards the end of this workout the Wall Walks will get spicy, trust yourself and try to keep moving taking short rests between each rep.


Tuesday 12/05/23

A. TTB Test -
Every 3 Minutes x 3 Sets:
- Max Reps Unbroken TTB

B. ‘Jingle Bell Rock’
AMRAP 20:
- 60 Double Unders
- 24/18 Calorie Row
- 30 Single Leg V-Ups
- 15 Burpees

This cycle Tuesdays will consist of skill work and longer lower intensity MetCons. Today we are kicking off class with our TTB Retest. Check your reps from the first time around and see if you can squeak out a few more this time!! ‘Jingle Bell Rock’ is a conditioning AMRAP. Start at a slow pace that you can maintain across the 20 minutes!


Wednesday 12/06/23

A. Strict Press
In 10-12 Minutes..
- Build To A 1RM Strict Press

B. ‘Santa Tell Me’
Every 4 Minutes x 5 Sets:
- 8 Push Jerks 155/105#
- 12 Box Jump Overs
- 15/10 Calories Echo Bike

Today is the day! After weeks of percentage work we are testing for a new 1 RM Strict Press. In upcoming weeks you can expect Wednesday classes to start with Strict Pull-Up work. Wednesday MetCons will be sprint interval work this cycle. Think.. Sprint, Rest, Repeat!

‘Santa Tell Me’ is 5 sets of SPICY! Get through the work as fast as you can each set and use the rest as your time to catch your breath. Select a Push Jerk weight that allows you to complete 8 reps unbroken each set. Practice quick and consistent footwork on the Box Jump Overs and finally send it on the Echo! Aim to have at least 2 minutes of rest each set.


Thursday 12/07/23

A. Overhead Squat
In 15 Minutes..
Build To A Heavy 3 OHS

B. Accessory
3-4 Sets Of:
- Hip Thrust x 8-10 Reps With 2 Second Pause @ Top
- Half Kneeling Bottoms Up Press x 6-8 Reps / Side
- Dual KB Front Rack Squat x 5 Reps @33X1

C. Cool Down
3 Sets Of:
- Overhead Barbell Sit-Up x8-10 Reps
- DB Side Bends x 10-12 Reps / Side

Today we are testing a 3RM Overhead Squat. In upcoming weeks we will be doing Snatch Complexes that involve Behind The Neck work and Overhead Squats. We will retest our 3RM at the end of this cycle. The first three weeks of this cycle our accessory work if focused on Hip Thrusts for strong glutes, Bottoms up work for shoulder stability and some spicy Tempo KB Front Rack Squats!


Friday 12/08/23

A. Weighted Strict Pull-Up -
In 10-12 Minutes...
Build To A Heavy Weighted Strict Pull-Up

B. ‘Feliz Navidad’ -
EMOM 16
Min 1 - 4-6 Dips (Bar Or Ring)
Min 2 - 60 Single Unders
Min 3 - 16 DB Step-Ups 50/35#
Min 4 - 15 Ball Slams 20/15#

We are testing our Strict Pull-up for load today. We will be working on Strict Pull-Ups each Wednesday this cycle. Next Week we will Retest our Push Jerk 1RM from last cycle. For the next 6 weeks Fridays will consist of gymnastics work with a specific focus on the rings.

‘Feliz Navidad’ is an EMOM of gymnastics work and accessories. You should have plenty of time each minute to slow down and prioritize quality movement today!


Saturday 12/09/23

Partner WOD

‘It's Beginning To Look A Lot Like Christmas’ -
AMRAP 25:
Split Evenly With A Partner..
- 30/24 Calories Echo Bike
- 4 Rounds Of 'DT'


‘DT’
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Build To A Heavy Complex
In 15-20 Minutes..
For Max Load:

- High Hang Clean + Hang Clean + Low Hang Clean + Front Squat + Split Jerk


B. Deficit Floating Clean Pulls
Every 90 Seconds x 5 Sets:
- 6 Deficit Floating Clean Pulls

*Start light to moderate and build as you see fit


C. Accessory -
3-4 Sets Of:
- Broad Jump x 5 (6/4')
- DB Strict Press x 12-15 Reps
- Rotational Med Ball Throws x8-10 Reps / Side

This cycle we will have different Clean + Jerk Complexes each week. We will touch on pulling from each position. The complex we are testing today we will test again at the end of the cycle! The first three weeks of this cycle our secondary lift is Deficit Floating Clean Pulls. The goal is to build our Posterior Chain and our confidence under heavier loads!


Sunday 12/10/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong