GRIT Week 5
Monday 11/20/23
A. ‘Turkey’ -
21-15-9:
Power Clean
42-30-18:
Wallball 20/14#
Weight 1 - 135/95#
Weight 2 - 185/125#
Weight 3 - 225/155#
B. Cool Down -
3-4 Sets Of:
- Barbell Hip Thrust x 8-10 Reps
- Copenhagen Plank x 30 Seconds / Side
Happy Monday Feast Fam! We are kicking today off with some CrossFit favorites, Power Cleans an Wallballs. What’s not to like?! Each round the Power Clean reps will decrease while the loading increases. Aim to do some touch and go reps on Weight 1 and plan for singles on Weights 2 and 3 to conserve energy. Chip the Wallballs away 10-15 reps at a time, try to end with a push and go unbroken on the set of 18 today!
Today’s cool down is some lower body accessory work to hit some weak spots— don’t skip it!!
Tuesday 11/21/23
A. 4 Sets Of -
- Single Arm DB Row x 8/Side
- Banded Lat Pull Down x 12-15 Reps
- Hollow Rock x 10 Reps
- Arch Lifts With Pause x 10 Reps
B. ‘Mashed Potatoes’
2 RFT:
- 40/30 Calorie Row
- 30 TTB
- 30 American KBS 53/35#
Class will start today with some accessory geared to prep you for Part B. Challenge yourself by building to something heavy on the Single Arm DB Rows. Prioritize tight, strong positions for the Hollow and Arch work. If you came to class last Tuesday, then you already know ‘Mashed Potatoes’ will be a spicy one! But hopefully last week will help you have a better strategy for today. Pick a sustainable pace on the row and break up the TTB and American KBS from the start to preserve your grip.
Wednesday 11/23/23
A. Strict Press
Every 2 Minutes x 5 Sets:
- Strict Press x 5 Reps @ 80%
- Banded Y Raise x 12-15 Reps
B. ‘Stuffing’
With A Partner
For Time:
- 160 Push-Ups
- 400' SA DB OH Walking Lunge
- 80 Calorie Echo Bike
Week 5 of our Strict Press Cycle! We have one more week of percentage work and will test a new 1 RM the week of 12/4. Next cycle our overhead strength movement will be Strict HSPU.
Grab your gym bestie to attack ‘Stuffing’. This workout is a chipper style where you can split the reps with a partner. At the beginning of this METCON you’ll be chasing an upper body pump, but by the end you may have jello legs. Who doesn't love echo bike sprints?
Thursday 11/24/23
HAPPY HOLIDAYS!
Feast is closed today.
Enjoy the day off! The Feast Fam is grateful for each of you and excited to see you back at the gym tomorrow!!
Friday 11/25/23
A. 3-4 Sets Of -
- Parallette Shoot Through x 8 Reps
- HS Hold x 30-45 Seconds
- Turkish Get Up x 2 /Side
B. ‘Green Bean Casserole’ -
AMRAP 25:
- 4 HSPU
- 5 Box Jump Overs 24/20'“
- 6 Alternating DB Snatches 50/35#
- 8 Calorie Echo Bike
Part A is some gymnastic skill work. Take your time and prioritize strong body positions.
‘Green Bean Casserole’ is a long AMRAP with a low rep scheme which means it will be easy to start this one too fast! Practice controlled movements, focusing on your breathe, taking your time with transitions and most of all start slower than you think!
Saturday 11/26/23
Partner WOD
A. ‘Cranberry Sauce’ -
Partners Will Alternate Movements
AMRAP 12:
- 8 BFB
- 8 Push Jerks 155/105#
- 8 C2B
-Rest 4 Minutes
AMRAP 12:
- 30 Double Unders
- 8 Deadlifts 225/155#
- 8 TTB
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Power Snatch
Every 90 Sec x 12 Sets:
- 1.1 Power Snatch
Sets 1-4 - 65-70%
Sets 5-8 - 75-80%
Sets 9-12 - 85-90+%
B. Overhead Squat
Every 2 Minutes x 5 Sets:
- Overhead Squat x 5
*Start light to moderate and build each set as able
C. Accessory -
3 Sets Of:
- Strict Pull-Ups x 10 Reps
- Sled Push x 200'
- Weighted Plank x 30-45 Seconds
We will build to a heavy Power Snatch double across 12 sets. Take small jumps is weight each set to help build your confidence throughout instead of making big jumps. Build as able on part B, focus on feeling locked in with your overhead position today!
Sunday 11/27/23
Check Streamfit for SUNDAY SWEAT Class
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong