Monday 7/31/23

A. Back Squat -
Every 3 Min x 15 min:
Back Squat x 8 Reps @ 60-65%

B. ‘Andy Warhol’
12-10-8-6 Reps Of:
- Strict Press 95/65#
- C2B
*30 Single Unders After Each Set

This week is our final week of higher volume Back Squats. Your 65% should feel challenging by the end of your 8 reps. The past 6 weeks were focused on building a strong base for our Back Squats, in upcoming weeks we will build upon this with some single leg strength work. Who doesn't love lunges, am I right?!

‘Andy Warhol’ is an upper body chipper to increase Strict Pressing strength and dial in skill work under fatigue. Strict Press should not be broken into more than two sets and we should be able to keep strong form— scale weight as needed. We see Double Unders in class often, this week we are slowing things down with some Single Unders!

Tuesday 8/01/23

A. Power Snatch Complex -
Every 90 Seconds x 6 Sets:
1 High Hang Snatch High Pull + 1 High Hang Power Snatch + 1 Hang Snatch High Pull + 1 Hang Power Snatch @ 45-50%

B. ‘Frida Kahlo’
AMRAP 12:
- 400m Run
2 Rounds Of:
- 5 Dual DB Deadlifts 50/35#
- 50' Dual DB Farmer's Carry 50/35#

Today’s Power Snatch complex is at lighter weights to dial in on timing and practice keeping the bar close to your body throughout the lift. Practice quality reps, not rushed reps!

After we have a 12 minute AMRAP called ‘Frida Kahlo’. This Metcon will have us Running around the block and working on our Posterior Chain as well as our Grip strength. Holding onto DBs will help stretch out your arms from the C2B yesterday. Focus on keeping arms long at your sides and good posture throughout. Complete this workout at a sustainable pace— not a sprint.

Wednesday 8/02/23

A. ‘Pablo Picasso’ -
EMOM 30:
Min 1 - 5 Parallette Shoot Throughs
Min 2 - 12/8 Calorie Echo Bike
Min 3 - 4 Wall Walks
Min 4 - 30 Sec Hollow Hold
Min 5 - 12 DB Box Step-ups (50/35#)

‘Pablo Picasso’ is a long EMOM designed for athletes to practice strong gymnastics positions. Aim to have rest each minute so you can continue to prioritize practicing perfect reps today. Slow down and pay attention to how you are moving.

Thursday 8/03/23

A. Behind The Neck Snatch Grip Push Jerk -
EMOM x 4 minutes:
- 1 Reps @ 65-70%
*2 Second Pause In Dip And Catch

B. Snatch Balance -
EMOM x 5 minutes:
- 3 Reps @ 55-60% of Snatch 1RM
*1 Second Pause In Dip

C. Front Squat Waves -
Every 2 Min x 6 Sets:
1 - 6 Reps @ 60-65%
2 - 4 Reps @ 65-70%
3 - 2 Reps @ 70-75%
4 - 6 Reps @ 65-70%
5 - 4 Reps @ 70-75%
6 - 2 Reps @ 75-80%
*Loading Based Off Of 1RM Front Squat

D. 3-4 Sets For Quality
- Barbell Sumo Stance Seated Good Mornings x 10 Reps
- Strict Pull-ups x 6-8 Reps
- Bent Over T,Y,I Raise x 6 Each

This is our final week of seeing Snatch Grip Behind the Neck Push Jerks. We are only performing 1 rep but with a 2 second pause in the Dip and Catch. Next week we will see Snatch Balances and Overhead Squats. Our Front Squat waves continue! 5% heavier than last week, but no pause at the bottom this week!

Friday 8/04/23

A. Leonardo da Vinci -
The Chief
5 Rounds Of:
AMRAP 3:
-3 Power Cleans 135/95#
-6 Push-Ups
-9 Air Squats
* Rest 1 Minute Between Sets

This Friday we are doing a benchmark CrossFit workout named ‘The Chief’. Your goal should move quickly through the Cleans, Push-ups and Squats. Try to complete each round unbroken and use the built-in rest to recover. Aim to be consistent across all 5 rounds.

Saturday 8/05/23

’Vincent van Gogh‘ -
In Teams Of 2...
2 RFT:
- 75/60 Cal Row
- 50 TTB
- 40 DB Push Press 50/35#
- 200' DB Walking Lunge 50/35#

Olympic Weightlifting

A. EMOM x 6
Min 1 - 8 Strict Press In Split Stance
Min 2 - 5 Tall Jerks

B. Split Jerk
EMOM x 10:
- 1 Rep @ 70-80%
*2 sec Pause in Catch

C. Clean Complex
Every 45 Seconds x 8 Sets:
- 1 Slow Pull Clean Deadlift + 1 Slow Pull Clean @65-70%

D. Accessory
3-4 Sets Of:
- Single Arm DB Row x 8-10/Side
- Feet Elevated Glute Bridge x 20 Reps
- Barbell OH Sit-ups x 8-10 Reps

Oly will kick off with a 6 minute EMOM to dial in our Split Jerk Stance as well as work on speed getting under the barbell. Part B consists of Split Jerks with a 2 second pause in the catch to ensure we are landing in a strong and stable position. Try to catch in a position you can freeze in! Our Clean complex today is a Slow Pull Deadlift plus a Slow Pull Clean to hammer in our positions and further strengthen our posterior chain by increasing time under tension.

Sunday 8/06/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 6