Monday 7/3/23

A. Back Squat -
4 x 10 Reps @ 50-55% Of 1RM Back Squat

B. ‘Deja Vu’
5 RFT:
- 30 Double Unders
- 10 Alternating Pistol Squats
- 8 TTB

We hope everyone had a great weekend! It’s Monday so you know what that means— all of the Back Squats! This week are are going 5% heavier and adding another set.

‘Deja Vu’ will be a quick one. It is a triplet that focuses on gymnastics movements. With a lower rep scheme, you should be able to keep moving for the 5 rounds. By the time you get to this part of class, your legs will be warmed up and ready to go for Pistol Squats. Will anyone get their first Pistol Squat today? If so, record it and tag us on IG!

Tuesday 7/4/23

A. High Hang Power Snatch -
EMOM 3:
- 3 Reps @ 35-40% Of 1RM Snatch

B. Hang Power Snatch -
EMOM 3:
- 3 Reps @ 45-50% Of 1RM Snatch

C. Power Snatch
Every 90 Seconds x 6 Sets:
- 1.1 Reps @ 55-60% Of 1RM Snatch

D. ‘Break My Soul’
AMRAP 8:
3-6-9-12-15…
- Echo Bike Calories
- DB Bench Press 50/35#

This Tuesday is all about practicing the Power Snatch from different positions. Reminder open gym is from 8am-12pm and there are no classes today. Sub in Power Cleans if Snatches do not work for you.

‘Break My Soul’ is an AMRAP with an ascending rep scheme. Reps start small but will add up quick. Push the pace on the Echo Bike and focus on your breath during the Bench Press. Be sure to break up the Bench and avoid going to failure on any sets! Beware— the pushing on the Echo Bike handles and elevated heart-rate will make your DBs feel a little heavier than usual!

Wednesday 7/5/23

A. ‘Run The World’ -
Every 4 Minutes x 6 Sets:
- 200m Run
- 10 DB Box Step Overs 24/20'“ 50/35"#
- 40’ HSW

Happy Wednesday! This week we have some interval work to practice pacing and put our Handstand Walking to the test. Handstand Walking stations will be measured to 20’, so those of you who are pros can attempt turning around upside down and going unbroken! We can sub Wall Walks for HSW. The goal today is consistent times each set.

Thursday 7/6/23

A. Behind The Neck Snatch Grip Strict Press -
EMOM 3:
- 6-8 Reps Slightly Heavier Than Last Week

B. Behind The Neck Snatch Grip Push Press -
EMOM 3:
- 4-6 Reps @ 45-55% Of Snatch 1RM

C. Pause Front Squats -
Every 2 Minutes x 6 Sets:
Set 1 - 9 Reps @ 42.5-47.5%
Set 2 - 6 Reps @ 47.5-52.5%
Set 3 - 3 Reps @ 52.5-57.5%
Set 4 - 9 Reps @ 45-50%
Set 5 - 6 Reps @ 50-55%
Set 6 - 3 Reps @ 55-60%
*Loading Based Off Of 1RM Front Squat

D. 3 Sets For Quality
- 15 Barbell Hip Thrusts
- 16-20 Dual KB Front Rack Walking Lunges
- 8-10/Side KB Windmills

This Thursday looks similar to last— Snatch Grip Behind the Neck Strict and Push Press, plus Front Squat waves. The only difference is we will be working at higher percentages this week. Next week we will switch to Snatch Grip Behind the Neck Push Press and JERK. Be sure to roll out your legs after class, this cycle has all of the Squats! If you are feeling sore— stretch, mobilize, go for walks, eat some extra Calories and drink lots of water!

Friday 7/7/23

A. Every 2:30 x 5 Sets -
- 8 Deadlifts @50-55% Of 1RM Deadlift
- 5 Dips

B. ‘Crazy In Love’ -
For Time:
- 1,000m Row

This Friday we are pairing up Deadlifts and Dips. The rep scheme for Deadlifts is the same as last week but loading is slightly heavier. Dips are our Strict Upper body gymnastics movement this week— feel free to do these weighted, at a tempo, or scale the movement down as needed. '

’Crazy In Love’ is bound to get spicy. When is the last time you did a 1,000m Row time trial? Get ready to come in and push yourself + cheer on your gym friends for this fun Friday test. Who do you think will have the fastest time?

Saturday 7/8/23

’Halo‘ -
AMRAP 25:
- 400m Run
- 30 WallBalls (20/14#)
- 30 Push-ups
- 30 Calorie Echo Bike
- 30 V-ups

Olympic Weightlifting

A. Power Jerk -
Every 90 Seconds x 5 Sets:
- 3 Reps @60% Of 1RM Clean + Jerk

B. Split Jerk -
Every 90 Seconds x 5 Sets:
- 2 Reps @60-70% Of 1RM Clean + Jerk

C. Slow Pull Clean -
EMOM 10:
- 1 Rep @65-70% Of 1RM Clean + Jerk

D. 3-4 Sets For Quality -
- 8-10 Pendlay Rows
- 16 Alternating Cossack Squats
- 6-8 Clean Sots Press

Feast Fam, today kicks off Bring-A-Friend week! Bring in a buddy to tackle this fun AMRAP with during our 8 or 9AM CrossFit Classes.

This week we will break down the Clean and Jerk. We are really focusing on Jerks today with 10 total sets! There is a 1 second pause in the catch of each Jerk— the goal is to catch strong and be able to pause without moving. After, we have Slow Pull Cleans to practice maintaining a strong position pulling off the ground and to dial in timing. Slow Pull Cleans force us to be patient and not extend too early.

Sunday 7/9/23

Check Sugarwod for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 2