Monday 11/6/23

A. Clean Complex -
Every 2 minutes x 8 Sets:
1 Clean Deadlift + 1 Clean + 1 Front Squat
Start @ 65-70% and build every other set as able.

B. ‘The Bad Apple’ -
21-15-9 Reps Of:
- Hang Power Cleans 135/95#
- TTB

Today’s clean complex is 1 Clean Deadlift + 1 Clean + 1 Front Squat. The Clean Deadlift is to build stronger legs for our Clean Pulls. Build every other set as able. No fails today!

‘The Bad Apple’ is a sprint style chipper that will get a little grippy. Plan to break up the round of 21, see how you feel for the round of 15 and aim to go unbroken on the round of 9. Slow down the Hang Power Cleans to focus on smooth barbell cycling and push the effort on TTB!

Tuesday 11/7/23

A. ‘Little Bad Wolf’ -
EMOM 25:
Minute 1 - 15/10 Calories Echo
Minute 2 - 15 GHDSU
Minute 3 - 60 Double Unders
Minute 4 - Max Rope Climbs
Minute 5 - Rest
*Score is total Rope Climbs

B. Cool Down
3-4 Sets Of:
- L-Sit Hold x 20-30 Seconds
- Band Lat Pulldowns x 15 Reps
- Band Pallof Press + Rotation x 10/Side

‘Little Bad Wolf’ is an EMOM that will keep your heart rate up! The goal is to be consistent from start to finish. Pay attention to the clock on set 1 and take a mental note of the time you finish each movement— try to match those times for the remaining 4 sets. Minute 4 will give us a chance to practice Rope Climbs under fatigue, see if you can do one Rope Climb every 15-20 seconds!

Wednesday 11/8/23

A. Strict Press
Every 2 Minutes x 5 Sets:
- Strict Press x 5 @ 75%
- Band Face Pulls x 15 Reps

B. ‘Au Cheval’
3 RFT:
- 20 Hand Release Push-Ups
- 20 Goblet Reverse Lunges 53/35#
- 15 Goblet Squats 53/35#
+
Buy Out
30 Plate Ground To Overhead 25/15#

We are continuing our Strict Press cycle and working 2.5% heavier this week . Focus on pressing up fast and finishing with your head ‘through’ at the top each rep.

We will get some more upper body pressing in with ‘Au Cheval’. Try to keep moving on the Hand Release Push-Ups, taking a second to rest at the bottom of each rep as needed. Aim to go unbroken on the Reverse Lunges and Goblet Squats (take a quick break between the two). Push the pace once you make it to the buy-out of 30 Plate Ground To Overheads!

Thursday 11/9/23

A. Block Power Clean -
Every 90 Sec x 8 Sets:
- 2 Block Pulls + 1 Block Power Clean
*Start ~60-65% and build every other set as able

B. Sumo Stance Box Squat -
Every 2 Minutes x 5 Sets:
Set 1 - 10 Reps @ RPE 5
Set 2 - 8 Reps @ RPE 6
Set 3 - 6 Reps @ RPE 7
Set 4 - 4 Reps @ RPE 8
Set 5 - 4 Reps @ RPE 8-9

C. Accessory
3-4 Sets Of:
- Sled Push x100'
- Sandbag Carry x100'
- Dual DB Farmer Hold Wall Sit x30-45 Seconds

This week we have 2 Block Pulls + 1 Block Power Clean. The two Block Pulls are to focus on a strong leg drive and hitting full extension with long arms. Try to practice that same pull with your Power Cleans. After hitting full extension, drop fast and catch in a solid stance— see if you can pause for 2 seconds in your catch!

This is our last week of Sumo Stance Box Squats and we will build to a heavy 4. If you are still getting comfortable with form, keep weights lighter and perform 6-8 reps every 2 minutes.

Friday 11/10/23

A. Jerk Complex -
Every 90 Seconds x 6 Sets:
- 2 Push Jerks + 1 Split Jerk
Sets 1-2 @ 65-70%
Sets 3-4 @ 70-75%
Sets 5-6 @ 75-80%

B. ‘Bitterpops’ -
'Christine'
3 RFT:
- 500m Row
- 12 Deadlifts @ Bodyweight
- 21 Box Jumps 24/20'

We have some heavy Jerk complexes today. Take your time between each Jerk and aim to pause for 1-2 seconds in the catch of each rep. Build every other set if reps feel strong or choose to stay at a moderate weight to practice form.

‘Bitterpops’ is a Crossfit Benchmark workout named ‘Christine’. This METCON will put your hamstrings to the test. Elite times for this workout are under 8 minutes. Today, aim to finish between 9-14 minutes. The row will challenge your lungs and your legs — pace it! The deadlift weight should feel moderate, plan to break these up into 3 quick sets to save some energy. Start the Box Jumps slow and speed up as you find your rhythm with them. Be sure to record your score in case we test ‘Christine’ again in the future!

Saturday 11/11/23

Partner WOD

A. ‘DMK’ -
AMRAP 30:
Split Reps Evenly With A Partner..
- 100 Double Unders
- 40 Overhead Squats 95/65#
- 30 Bar Facing Burpees
- 20 C2B
- 10 Wall Walks

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting

A. Every 90 Seconds x 3 Sets -
2 High Hang Power Snatch + 2 BTN Push Jerk + 1 Snatch Balance
@ 45-55%

B. Every 2 Minutes x 6 Sets -
1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Snatch + 1 OHS
*Start @ 55-60 % And Build As Able

C. Accessory -
3-4 Sets Of:
- Snatch Deadlift x 5 Reps @3131 @100% of Power Snatch 1RM
- Cossack Squat x 16 Alternating
- Incline DB H Rolls x 10 Reps

Part A is a light Snatch complex to warm-up our Overhead position. In Part B we will build to a heavy complex— be sure to use hook grip. Don’t rush your reps, take your time and be intentional with each piece! Stick around for accessories, these are designed to help us build a strong foundation for our big lifts.

Sunday 11/12/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong