Vigor Week 2
Monday 8/8/22
A. Deadlift
Every 2 minutes for 6 sets:
- 4 Eccentric Tempo DL (3s down, 0s at the bottom, 1s up, 2s before next rep) 45-55% of 1RM
B. How you doin’?
4 rounds for time:
- 6 Strict Handstand Push Ups
- 9 Push Press 95/65#
- 12 Front Squat 95/65#
C. Cool Down
5-10 minutes of coaches choice mobility flow
Congratulations to Val on an amazing CrossFit Games weekend! We are so proud of you! Thank you to everyone who came to Madison to cheer her on. We are blessed to have an incredibly supportive community. If you missed her events, check out Feast’s Instagram page for Sam’s live recordings.
Everyone did a great job with their heavy Deadlifts and PR’s last week! Now it is time to put in the work focusing on our positions and volume. We will start this week with Eccentric Tempo Deadlifts. Make sure you keep your back neutral and your posterior chain engaged on the way down.
“How you doin’?” features a triplet with a lighter barbell. The goal is to complete the reps unbroken and transition smoothly to the next movement. We want to emphasize completing each movement with full extension of the arms in the HSPU and Push Press and full extension of the hips at the top of the Front Squat. Pretend you have a Games Judge watching every rep!
Tuesday 8/9/22
A. Kipping Pull-Ups
Every 90s for 6 sets:
- 5-7 Kipping Chest-to-Bar Pull-ups with 2-3s pause at the top
B. Hello, Newman
For time:
100 Floor Press 50/35#
*Every minute, 10 Tuck-ups
C. Cool Down
5-10 minutes Lacrosse ball shoulders and scaps
We saw some big numbers posted last week for the Pull-ups! This week we will work on an aggressive pull to get our chest to the bar and a hold. From the top, work on pushing away from the bar to cycle into the next kip. If you are unable to get your chest to the bar, work on pulling a little higher than you would for the Pull-up and hold it there.
We know you had so much fun with the Floor Press last week, so we decided to do them again! This time we won’t add in a bunch of cardio squats. At every minute including the start, you will have 10 Tuck-ups to complete.
Wednesday 8/10/22
A. Whatchu talkin’ ‘bout Willis
3 rounds:
- 1 minute max cal Echo Bike
- 1 minute rest
- 1 minute max cal Row
- 1 minute rest
- 1 minute max cal Bike erg
- 1 minute rest
- 300m run (score is time remaining in 1 min)
- 1 minute rest
B. Cool Down
5-10 minutes feet elevated diaphragmatic breathing
This 24 minute workout may seem long, but there is only 12 minutes of work. That means you have to go all out on the machine and Run sprints. Be warned that the 1 minute rest will fly by!
Thursday 8/11/22
Olympic Weightlifting
A. Strict Press
Every 90s for 3 sets:
- 5 Strict Press @ 55-65% of 3RM Push Press
B. Push Press
Every 2 minutes for 3 sets:
- 5 Push Press @ 65-75% of 3RM Push Press
C. Front Squat
Every 2 minutes for 6 sets:
- 3 Pause Front Squats @60-70% of 1RM with 4s pause at the bottom
D. Structural
4 rounds for quality:
- 8-10/side Rotational Kettlebell Swings
- 12-15 Banded Pull Aparts
- 8-10 Single-arm Banded External Rotation to Press
- 8-10 Kneeling Banded Pallof Press
We will continue working on our pressing progressions this week with the Strict and Push Press. You thought we were skipping the pause work this week, but lucky for you we have more Pause Front Squats! Do you think it is easier to pause at parallel or at the bottom?
Friday 8/12/22
A. 3-Point Banded Single Arm Dumbbell Row
Every 90s for 4 sets:
6/side 3-point banded single arm DB pull with a 3s eccentric @ moderate weight
B. Single Leg Box Step Downs
Every 90s for 4 sets:
6/side step downs with a 3-4s eccentric moderate effort
C. Did I Do That?
4 sets of 500m Row Sprints:
Rest 1:1
*Score is your slowest time
D. Cool Down
400m Walk with friends
Last week we saw what imbalances we have in each arm and leg, now we get to work on strengthening them through eccentric work.
More sprints for Friday! We are switching out the Run for the Row. Tall athletes now have a chance to show off their speed!
Saturday 8/13/22
A. You got it, dude!
in teams of 2 for time:
4 rounds of
100 Synchro Double Under
50 Wallball Shots 20/14#
25 Synchro Russian KB swing 53/35
Olympic Weightlifting
A. Overhead Squats
Every 2 minutes for 6 sets
-3 reps with a 3s pause at the bottom of the squat @70%
B. High Hang Power Clean
Every 2 minutes for 6 sets:
- 3 reps with a 3s pause in the catch @60-70%
C. Structural
4 rounds for quality:
- 100ft Gun Walk
- 100ft Banded KB Waiters Walk
- 30-45s Hollow Hold
- 30-45s Sorenson hold
Sunday 8/14/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!