Ramé Week 4

Monday 11/15/21

A. Front Squat
Every 2 min for 6 sets
-3 tempo squats at 65-70%
-temp42x1

B. Cindy Meets DT
3 rounds for time:
1 round of DT
- 12 deadlifts 155/105#
- 9 hang power cleans
- 6 push jerks
3 rounds of Cindy
- 5 pull-ups
- 10 push-ups
- 15 air squats
1 min rest

This week we’re returning to those tough tempo squats, increasing the weight and decreasing the reps. Push yourself to SLOW down and hold the tempo for each squat, keeping your form consistent on both the way down and the way up.

Cindy meets DT this week. We are combining 2 classic CrossFit girl WODs for this fun sprint. There is a built in rest, so all movements should be done quickly and unbroken. Make sure to hit full extension at the finish of the barbell lifts. No sacrificing form for speed!

Tuesday 11/16/21

A. Handstand Work
10 minutes of handstand walking progression work
- 10 nose facing handstand pirouette to the floor
- 50 ft handstand walking in 10ft increments

B. Raisin Bran
2 rounds for time
- 20 cal row
- 30 AKBS 53/35#
- 50 wall balls 20/14#

We are taking the handstand holds we worked on 2 weeks ago and putting them into motion this week. We will practice shifting our weight from side to side and hopefully take a few steps away from the wall. For more advanced athletes, we will be working on a new skill: the handstand pirouette. If you are able to walk on your hands the length of the gym, the pirouette will allow you to turn around and keep going!

We have been doing a lot of volume in our front squats and wall balls. Hopefully this work has translated into larger sets of wall balls, and 100 wall balls should not sound so scary! Take a few seconds extra rest to string together larger sets of wall balls than you have the last few weeks.

Wednesday 11/17/21

A. Gut Stuff
3 rounds of
- 1 min plank hold
- 30 sec left star plank
- 30 sec right star plank
- 30 sec reverse plank
- 1 min rest

B. Happy Camper
For time
- 60 sumo deadlift high pulls 95/65#
- 40 overhead squats
- 20 Bar facing burpees
- 30 Overhead lunges

We are working on our core stability with isometric holds this week. Keep tension throughout your body and try to stay still as a statue. You can also try these reverse planks against a wall during your work breaks to help improve your posture!

It has been a long time since we’ve seen sumo deadlift high pulls. We are sure they will be as fun as you remember! The weight should be light enough to do at least 10 repetitions of the barbell movements at a time. No doubt this workout will leave you feeling like a happy camper!

Thursday 11/18/21

Olympic Weightlifting

A. Jerk Balance
Every 2 min for 5 sets
- 3 jerk balance @ 60%

B. Overhead Squats
Every 2 min for 5 sets
- 3 overhead squats @ 60% with 4s pause at the bottom

C. Structural
4 rounds for quality
- 10 Spanish squats
- 15 GHD hip extensions w/ weight
- 10 per side bottoms up KB press

Oly this week will focus on stability. We don’t want to be seeing bobbling during the catch of the jerk balance or at the bottom of the squat. Remember all the core work from yesterday!

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 11/19/21

A. Thrusters
12 min EMOM
- Minute 1: 10 DB thruster 50/35#
- Minute 2: 50 double unders

B. Leg Flush
2 rounds of
- 30/20 cal bike
- 30/20 cal row
- 30 cyclist squats

We are switching it up this week and using dumbbells for the thrusters. Challenge yourself to use a heavier weight if the prescribed weight is unavailable. Can you make it through all 12 minutes unbroken?

We are finishing off the week with a nice flush. Go at a steady pace to flush the soreness out of your muscles.

Saturday 11/20/21

Teams of 2. Split the work as you see fit:

80 cal Echo bike
40 deadlifts 155/105#
40 lateral burpees
60 cal Echo bike
30 power cleans 155/105#
30 lateral burpees
40 cal Echo bike
20 deadlifts 185/135#
20 lateral burpees
20 cal Echo bike
10 power cleans 185/135#
10 lateral burpees