Monday 8/14/23

A. 5 Sets For Quality -
- 5/Side Pistol Squat
- 10 Hollow Rocks
- 10 Arch Lifts

B. ‘Better Now’
AMRAP 7:
- 2 Shuttle Runs
- 4 Hang Cleans @ 155/105#
- 6 T2B

Happy Monday Feast Family! The CrossFit Games theme has come to an end. Who is sore after last week?! This week we are training single leg strength with Pistol Squats. Don’t have Pistol Squats? No worries! In class we will walk through progressions to help build our single leg strength and get us closer to being able to do them.

Our Metcon, ‘Better Now’ will be a fast one! With a low rep scheme and only 7 minutes of total working time, this will be a threshold workout. The goal is to find the zone where we can move as fast as we can without slowing down. Use the 2 Shuttle Runs to catch your breath and prioritize smooth reps and seamless transitions for the Hang Cleans and T2B.

Tuesday 8/15/23

A. Snatch Complex -
Every 90 Seconds x 6 Sets:
- 1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Snatch High Pull + 1 Power Snatch @50-55%

B. ‘Rich & Sad’
Every 3 Minutes x 4 Sets:
- 8 Dual DB Devil’s Press
- 12/8 cal Row
*Rest Remaining Time

We are back to technique Tuesdays! This week we are doing another High Pull + Power Snatch progression, but from different positions. Loading is intended to be light so we can continue to focus on quality!

Who was disappointed to see no Thrusters and Echo Bike like last Tuesdays Metcon? Everyone, right?! ‘Rich & Sad’ consists of 4 quick intervals. The goal is to sprint each round in order to accumulate as much rest each round. Between the Devil’s Press and the Row our posterior chains will be put to work, pay attention to your breathing and bracing throughout this one.

Wednesday 8/16/23

A. ‘92 Explorer’ -
For Time:
- 40 Push-ups
- 20 DB Box Step-ups 50/35#
- 75 Single Unders
- 30 Push-ups
- 20 DB Box Step-ups 50/35#
- 75 Single Unders
- 20 Push-ups
- 20 DB Box Step-ups 50/35#
- 75 Single Unders
- 10 Push-ups
- 20 DB Box Step-ups 50/35#
- 75 Single Unders

This Wednesday we have chipper of 3 movements. Push-ups reps are descending while the Step-up and Single Under reps remain the same. The Push-up reps total 100 by the end of ‘92 Explorer’ — the goal today is for all 100 reps to be high quality!! Pay attention when your coach reviews the standard. A few ways to ensure sound form is to slow down or scale. Break up your Push-ups from the start!

Thursday 8/17/23

A. Pause Front Squat Waves -
Every 2 Minutes x 6 Sets:
1 - 3 Reps @ 70-75%
2 - 2 Reps @ 75-80%
3 - 1 Reps @ 80-85%
4 - 3 Reps @ 75-80%
5 - 2 Reps @ 80-85%
6 - 1 Reps @ 85-90%
*Loading Based Off Of 1RM Front Squat

B. Snatch Balance Complex -
Every 90 Seconds x 6 Sets:
1 Snatch Balance + 1 Overhead Squats @21X1 @65-70%

D. 3-4 Sets For Quality
- 10 Incline DB H-Rolls
- 10 KB Suitcase Deadlift + 100’ KB Suitcase Carry / Side
- 15 Russian KBS

This week we are flipping things around— since our Squats are getting HEAVY we will get them out of the way first. After we will do our Snatch Balance + Overhead Squat complex, this is slightly heavier than last week. Next week is our final week of Front Squat waves.. yay! We will be Snatching each Thursday in our next cycle. Who’s excited?

Friday 8/18/23

A. ‘Ball For Me’ -
EMOM 25:
Min 1 - 5 Dips
Min 2 - 12/8 cal Echo Bike
Min 3 - 10 GHDSU
Min 4 - 3 Rope Climbs
Min 5 - 10 Sumo Deadlift High Pulls 75/55#

‘Ball For Me’ is a spicy EMOM that consists of a variety of modalities. We will be working on strength, skill and of course the Echo Bike! The workload for each minute is intended to be manageable since there is no rest minute. Scale as needed. By the end you may feel tired from the amount of work completed, but you should not be completely out of breath!

Saturday 8/19/23

’Rock Star‘ -
With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig

Join us Saturday at 8 or 9am for our fun Partner workout. Grab your bestie and come tackle these 3 fun AMRAPs!

Olympic Weightlifting

A. Clean + Jerk Complex
Every 2 Minutes x 10 Sets:
1.1 Clean + Jerk @55-60%
*2 Second Pause @ Knee For Clean + 2 Second Pause In Dip For Jerk

D. Accessory
3-4 Sets Of:
- 100' Sled Push
- 8/Side KB Windmill
- 45s Weighted Forearm Plank

This week we have a lot of working sets at a moderate load for our Clean and Jerk. Our goal today is to be intentional and focus on our technique. Reminder that NEXT WEEKEND we will be retesting our 1RM Clean + Jerk. Who is pumped up?!

Sunday 8/20/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong

BASE Week 8