Monday 4/24/23

A. Build To A Heavy In 15 Minutes:
Power Clean x 1 Rep

B. Dahlia
EMOM 9
Min 1 - 60 Double Unders
Min 2 - Max Front Squats
Min 3 - Rest

Round 1 - 95/65 #
Round 2 - 135/95 #
Round 3 - 155/105 #

Happy Monday, let’s move some weight!

We are kicking off this week of fitness by building to a heavy Power Clean.

Dahlia is a spicy EMOM that will leave your legs on fire. After this workout, Feast members will have the biggest quads out of all other gyms in Ravenswood! Each round the weight increases, pick loading that allows you to push the Squats with solid form. Be warned, the minute of rest will go by FAST.

Tuesday 4/25/23

A. EMOM 12:
Min 1 - 3-5 Strict Pull-ups
Min 2 - 8 DB Bent Over Rows
Min 3 - 15 Band Pull Aparts

B. Lily
”Boulder Shoulders”
AMRAP 12:
- 12 DB push press
- 10 T2B
- 8 HSPU

*Retest From March 7th

This Tuesday our EMOM is all about pulling. Add some weight for Strict Pull-ups if you are able. Chase a little back pump! Our METCON is a retest from March 7th. Remember how fast this one burnt out your shoulders? Let’s see if we can beat our score from last time by pacing from the start!

Wednesday 4/26/23

A. Daffodil
Every 3 Minutes x 36 Minutes (3 Sets Of Each)
1 - Row
2 - Echo Bike
3 - 600m Run
4 - Rest

Last week in class we tested our snatch 1RM, this week is a sneak peak into what’s coming up on Wednesdays in our next cycle… long conditioning WODs!

Daffodil will be 3 sets of 9 minutes of work followed by a 3 minute rest. Back to back Rowing, Biking, and Running, what more could you want? Athletes should pick a pace they can maintain for the entire workout. Reminder our 600m run will have us running all the way around our CrossFit box. (Out the front door by the jerk blocks, all of the way around the block, and back in the SAME door)

Thursday 4/27/23

A. Every 2 Minutes x 5 Sets
Barbell Good Morning x 8 Reps

B. Daisy
3 Sets Of:
AMRAP 2
- 50' Plate OH Walking Lunge 45/25#
- Max Burpees To Plate 45/25#
*Rest 2 Minutes Between Sets

*Score Is # Of Burpees Each Set

This is our second and final week of Barbell Good Mornings. Starting next week, our Thursday focus will be on cycling Power Cleans. This week, we can go a little heavier than last but overall let’s keep things on the lighter side and prioritize form and controlled reps.

Daisy is 3 sets of 2 minute AMRAPs that include Walking Lunges and Burpees with a little twist. For the Walking Lunges, athletes must hold a 45 or 25# plate Overhead, once you complete your 50’ you’ll set your plate down and perform Burpees with a jump to your plate. If you haven’t done these before the timing is important, practice some reps before starting. There is 2 minutes of rest between each set— get after it on the Burpees!!

Friday 4/28/23

A. Build To A Heavy In 15 Minutes:

Split Jerk x 1 Reps

B. Sunflower
"Helen"
3 rounds for time of:
• 400m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

This week we are building to a Heavy Split Jerk. Grab your lifting buddy and share a barbell, no spotting each other on Split Jerks though! Sunflower is a fun triplet that most of you know as “Helen”. This girl workout will get your heart rate up with the Running as well as tax your grip with the KBS and pull-ups. Pick a KB weight you think you can do unbroken for all 3 sets.

If you PR your Helen time, post on IG and tag Feast!

Saturday 4/29/23

A. Petunia
EMOM 30:
Partners Alternate Minutes
Min 1 - 15/12 Cal Echo
Min 2 - Max Push-ups
Min 3 - 15/12 Cal Row
Min 4 - Max Wallballs 20/14#
Min 5 - 60 Double Unders

*Score Is Total Reps Of Push-ups And Wallballs

Olympic Weightlifting

A. Hang Clean 2RM
Every 2:30 min x 5 sets:
Hang Clean x 2 reps
*Drop Barbell Between Reps

B. For Quality:
21-15-9
- Box Jump 30/24"
- Snatch Grip Pendlay Row @ 50-60% Of Snatch 1RM

IT’S TIME! This week in Oly we are retesting our 2 RM Hang Clean. Who’s ready to PR?!!!

We will take our time warming up for the Hang Clean and spend a majority of class focused on that. After, we have a quick 21-15-9 to put our hops and pulling to the test with tall Box Jumps and Snatch Grip Rows

Sunday 4/30/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong

Power Week 8