Monday 8/07/23

A. Power Clean Complex -
Every 90 Seconds x 6 Sets:
- 3 Low Hang Power Cleans @ 60-65%

B. ‘Intervals’
For Time:
- 15 Box Jump Overs 24/20"
- 12/9 Calorie Row
- 6 Burpee Box Jump Overs 30/24"
- 15 Box Jump Overs 24/20"
- 12/9 Calorie Row
- 6 Burpee Box Jump Overs 30/24"

*Rest 2 Minutes, Then

- 6 Burpee Box Jump Overs 30/24"
- 12/9 Calorie Row
- 15 Box Jump Overs 24/20"
- 6 Burpee Box Jump Overs 30/24"
- 12/9 Calorie Row
- 15 Box Jump Overs 24/20"

Happy Monday Feast Family! This week’s theme is The CrossFit Games 2023. Throughout the week we will be doing variations of events from The Games that happened over this past weekend. Today we are taking a break from the Back Squats and squeezing in our weightlifting technical work with some Low Hang Power Cleans.

‘Intervals’ is a spicy two part chipper. It consists of the same movements as the event from The Games, but less reps and lower box heights. After completing interval 1, athletes will take a 2 minute rest and complete interval 2 which is in reverse order. This METCON will be a mix of pushing yourself and knowing your pace so you don’t crash and burn!

Tuesday 8/08/23

A. Bench Press -
Every 2 Minutes x 5 Sets:
- 5 Bench Press
*Build To A Tough 5

B. ‘Echo Thruster Final’
For Time:
21-18-15 Of..
- Echo Bike calories
- Thrusters

Thruster Loading
1 - 95/65#
2 - 115/80#
3 -135/95#

Since we covered our weightlifting technique work on Monday, today we will build to a heavy 5 Bench Press. We haven’t seen bench press yet this cycle so for today prioritize form as you build to your tough 5 of the day. We will be seeing more Bench Press in the next cycle that starts August 28th.

‘Echo Thruster Final’ has the same rep scheme as the event from The Games but the Thruster loads are less. This workout may look scary but if you come in with a game plan you will thrive! The Bike is your time to stay calm and focus on your breath - the goal is to finish the Bike Calories and be ready to get right to work on the Thrusters. Plan to break each round of Thrusters into 2-3 quick sets with short rests between. Let’s put all of our Echo Bike and pacing work to the test today!!

Wednesday 8/09/23

A. ‘Helena’ -
Every 5 Minutes x 6 Sets:
- 200m Run
- 5 BMU
- 10 DB Snatches 50/35#
*Rest Remaining Time

This Wednesday we have 2 focuses— first, practicing BMU under fatigue and second, repeating intense efforts. This workout has the same movements as the even from The Games, but a completely different stimulus. Be sure to leave a little in the tank on the first few rounds because the volume may start to add up by the end and we don’t want to slow down! The goal is to push the pace and have a consistent score across the 6 rounds.

Thursday 8/10/23

A. Snatch Balance Complex -
Every 2 Minutes x 6 Sets
1 Snatch Balance + 2 OHS @ 21X1 @ 60-65%

B. Pause Front Squat Waves -
Every 2 Minutes x 6 Sets:
1 - 4 Reps @ 65-70%
2 - 2 Reps @ 70-75%
3 - 1 Reps @ 75-80%
4 - 4 Reps @ 70-75%
5 - 2 Reps @ 75-80%
6 - 1 Reps @ 80-85%
*Loading Based Off Of 1RM Front Squat

D. 3-4 Sets For Quality
- GHD Hip Extension x 12-15 Reps
- DB Farmer Carry x 100'
- Band Leg Abductions x 15/Side

We are on our final stretch of this cycle! The next two weeks we will see Snatch Balances and Overhead Squats. You can expect an Overhead Squat test in week 1 of our next cycle to put all of our Overhead work to the test! The next 3 weeks we will finish up our Front Squat wave cycle, our rep scheme is now 4-2-1 and weights will be getting heavy AF!

Friday 8/11/23

A. Sumo Deadlift -
Every 2 Minutes x 5 Sets:
- 5 Sumo Deadlifts @ 55-60%

B. ‘Inverted Medley’ -
2 RFT:
- 25' HSW
- 15 Strict Pull-Ups
- 25' HSW
- 15 Strict HSPU

We saw conventional Deadlifts weeks 1-5 of this cycle. The next 3 weeks we will touch on Sumo Deadlifts to train pulling from a wide stance and target different muscle groups. ‘Inverted Medley’ is a little different than what athletes had to do at The Games, but fits the focus of our cycle better. Instead of Free Standing Kipping HSPU and Pullovers we will be doing Strict HSPU and Strict Pull-ups to continue to build our upper body strength. Don’t let this gymnastics frenzy of a workout deter you from coming in, there are many scaling options!

Saturday 8/12/23

’Pig Chipper‘ -
For Time With A Partner:
- 800m Run
- 10 Power Cleans 225/155#
- 30 C2B
- 50 TTB
- 100 Wall-ball Shots
- 50 TTB
- 30 C2B
- 10 Power Cleans 225/155#
- 800m Run

Olympic Weightlifting

A. Clean + Jerk Complex
Every 2:30 Minutes x 8 Sets:
1 Clean Lift Off + 1 Clean + 1 Push Jerk + 1 Split Jerk
*Start @ 50% And Build Each Set As Able

D. Accessory
3-4 Sets Of:
- 50' Barbell Walking Lunge
- 20 Alternating Dual KB Front Rack Marches
- 8-10 / Side SA KB OH Sit Up

This week we are starting to combine our Clean and Jerk work with a complex. We will start light and build across 8 sets to a heavy complex. We have put a lot of time into our Clean Pull and our Jerk positions the past 6 weeks— the form should be locked in! As weight increases, take your time and keep smooth form, rushing can often lead to mishaps. Record your complex and tag Feast on IG! Next week will be a reload for OLY and then we will retest our Clean + Jerk 1RM August 26th.

Sunday 8/13/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 7