Monday 01/22/24

B. ‘Jimi Hendrix’
5 RFT:
- 12/9 Cal Echo Bike
- 10 C2B

A. Back Squat
- Take 15 Minutes To Build To A Heavy 10 Reps

It’s about that time! Feast Fam we have 6 weeks until the kick off of the 2024 CrossFit Open. Be sure to sign-up if you haven’t done so already. This cycle will lead us into and through The Open. It’s time to work!

Today we have a retest of a Heavy 10 Rep Back Squat. After this week, each Monday you can expect to see THRUSTERS.

‘Jimi Hendrix’ will put our C2B capacity to the test. The goal is to maintain a consistent pace on the Echo Bike across the 5 sets and go unbroken on the Pull-Ups. Practice quick transitions today by trying to hop on the rig as soon as you finish your Echo Bike Calories and getting right to work on the Bike after completing the C2B.

Tuesday 01/23/24

A. HSPU -
15-20 Minutes Of HSPU Practice

B. ‘Santana’
For Time:
- 800m Row
- 12 Wall Walks
- 50 Double Unders
- 600m Row
- 12 HSPU
- 50 Double Unders
- 400m Row
- 12 Wall Facing HSPU
- 50 Double Unders

We will most likely see HSPU in The Open or in Quarterfinals so today we are reviewing basic to advanced HSPU Skills. The Coach will lead you through progressions and then give you time to practice on your own.

During ‘Santana’ we will put this practice to the test. This Chipper has 3 rounds if you break it down. Each round the Row distance shortens and the inverted skill progresses while the Double Under Reps remain the same. Pace the row so you can get right to work on Wall Walks, HSPU and Wall Facing HSPU!

Wednesday 01/24/24

A. Snatch -
Every 90 Seconds x 6 Sets:
- Snatch Deadlift + Snatch High Pull + Snatch @ 60-70%

B. ‘Janis Joplin’
AMRAP 10:
2-4-6-8...
- Dual DB Front Rack Reverse Lunges (50/35#)
- DB Facing Burpees

The first few weeks of this cycle we will dial in on our Snatch Technique then we will begin to work on TNG Snatches. The intent of today’s Snatch Complex is to smooth out the timing of our pull. Come to class ready to listen to cues and form tips from you Coach. Be intentional with the PVC and empty barbell warm-up, this is where we learn!

‘Janis Joplin’ is going to test our mental capacity. This AMRAP has an ascending rep scheme and movements that should not slow us down. Once the clock starts, see if you can find a pace that allows you to move throughout the entire 10 minutes. When your brain tells you to rest on the burpees, don’t! Instead, try slowing down just a little bit.

Thursday 01/25/24

A. Split Jerk -
Take 15 Minutes To Find A 1RM Split Jerk

B. Power Clean
Every 90 Seconds x 8 Sets:
Set 1 - 3 Reps @ 60%
Set 2 - 3 Reps @ 60%
Set 3 - 3 Reps @ 70%
Set 4 - 3 Reps @ 70%
Set 5 - 2 Reps @ 75%
Set 6 - 2 Reps @ 75%
Set 7 - 2 Reps @ 75%
Set 8 - 2 Reps @ 75%

Our main Thursday lift this cycle is the Split Jerk. We will do a variety of jerk throughout the weeks including Push Press, Push Jerk and Split Jerks. Expect to see Jerk Drills along the way as well. Our secondary lift throughout this cycle is the Power Clean.

Check The StreamFit App to view our Thursday Accessory work.

Friday 01/26/24

A. Deadlift -
EMOM x 6:
- 5 Reps @ 50-55%

B. ‘The Who’ -
4 Rounds For Quality:
- 8 Strict Dips
- 12 Strict Pull-Ups
- 16 Alternating Pistol Squats

To get prepped for heavy pulling in The Open we will Deadlift Each Friday for the next 5 Weeks. Week 6 will be Open Workout 24.1. We are starting our deadlift work light and will see percentages go up each week.

Approaching The Open we will see higher volume of Kipping Gymnastics. ‘The Who’ is intended to be for quality and to build upon our Strict Gymnastics foundation. The stronger we are with Strict movements the more efficient and safer we will be with Kipping. Try to keep moving throughout the 4 rounds but be sure to prioritize form over speed.

Saturday 01/27/24

Partner WOD

‘The Grateful Dead’ -
12 Rounds For Time:

*Partners Alternating Rounds
- 10 Burpees
- 10/7 Calorie Echo Bike
- 10 TTB
+
Buy Out 200 Double Unders

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

Olympic Weightlifting
A. Snatch Balance
Take 15 Minutes to Build To A Heavy Snatch Balance

C. Overhead Squat -
Every 2:30 x 5 Sets:
- Overhead Squat x 5 Reps @32X1 @ 50% of 3RM

Our Saturday Oly Cycle will be focused on Snatch accessory lifts to get us feeling strong and confident with the barbell overhead. Today we are testing a heavy Snatch Balance and working on some Tempo Overhead Squats.

Check our StreamFit App to see the accessory exercises for today.

Sunday 01/28/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong