Feast Strong Week 5
Due to Covid-19, Feast Fitness is temporarily closed. However, we will continue to support our community of humble and gritty athletes ONLINE and AT-HOME. We are #feaststrong!
Monday 4/20/20
SUPPORT YOUR LOCAL BOX FUNDRAISER: 21.3
For Time:
50 Dumbbell Deadlifts
50 AbMat Sit-Ups
50 Single-Arm Dumbbell Thrusters
50 Box Step-Ups
♂ 50-lb. DBs, 24-in. box
♀ 35-lb. DBs, 20-in. box
Time cap: 20 minutes
A few Fridays back, CrossFit announced the first workout of their “Support Your Local Box” Fundraiser—this is the third week of the fundraiser and we have a fun Chipper to tackle today. Tip #1: break up the reps from the start! Going too big in the beginning will come back to bite you. Stay smooth, pick a set breakdown, and stay positive through the entire piece.
If you haven’t competed in The Open before, make some lemonade out of these lemons and use the Fundraiser as your chance to compete in the (hopefully!) low stress environment of your home, post your scores, and have fun with it. Sign up at the CrossFit Games Site here. The fundraiser workouts are FREE, but you can also pay an entry fee that will be donated to Feast or any other affiliate of your choice.
Feast Members be sure to see SugarWOD for complete daily programming (including mobility, CHoWs, skill work, etc.)
Tuesday 4/21/20
“Ruck Dance”
3 Rounds for Total Time:
40 Ruck Reverse Lunges
30 Ruck Squats
20 Ruck Shoulder to Overhead
*Rest 1:00 between Rounds
Another day another Ruck workout. Use the same pack you guys made last week. If you need help on how to make your ruck more comfortable to work with, be sure to reach out to a Coach! This one is all about the lower half of the body. We challenge you to keep the pack in your hands for the entire round. Use the rest period to shake it out and get back at it. It’s only three rounds so be sure you are pushing the pace throughout!
Feast Members: Check SugarWOD for complete daily programming.
Wednesday 4/22/20
Running Down a Dream:
1600m (8 min time domain)
Rest 3 mins
1200m (6 min time domain)
Rest 2 mins
800m (4 min time domain)
Rest 1 min
400m (2 min time domain)
Rest 4 mins
4 rounds of Fast Feast Feet:
200m run (40 sec)
200m walk (1 min)
*If you are not at a track, use time domains instead.
*Programming Courtesy of Ryan Heywood
Feast Members: Check SugarWOD for complete daily programming.
Thursday 4/23/20
Feast Members See SugarWOD for our Broomstick Olympic Lifting for the day. If you have a barbell and plates at home feel free to load this program as you see fit - keep in mind this is a technique focused day. Relative levels of intensity should remain low.
or
Rest Day - Get out and enjoy life!
Friday 4/24/20
'“Uphill Battle”
6 Rounds for Time:
15 Plate Rows
30 Plate Hops
60 Mountain Climbers
6 Rounds…WOOF - stay smooth and be sure to pace out the first half of this workout today. Do your best to maintain a good plank posture during your mountain climbers. For the plate rows do your best to pull the elbows through the body and have the plate make contact with your chest. Pulling through the lats, imagine some awkward form of a pull up!
Feast Members be sure to see SugarWOD for complete daily programming.
Saturday 4/25/20
“Virtual Team Workout”
Bring a buddy, show up and lets get our sweat on!
Join Coach Tony at 8AM Via ZOOM for our Virtual Team workout - you and your teammate do not have to have the same equipment. We will get creative and make it work! See you there!
Sunday 4/26/20
Rest Day - Get out and enjoy life.
(At a socially acceptable distance)