Rebuild Week 3

Focus, move properly and seek virtuosity. “Rebuild” is a 4 week cycle that will challenge us to do each of these. We turn our emphasis to how we’re moving vs. how fast. The goal is to create strength in positions and facilitate a stronger foundation of movement. Don’t worry metcon junkies—we have something special planned for you every Friday.
- Head Coach Tony B.

Monday 11/25/19

A. 4 Rounds for Quality:
8 Romanian Deadlift
12 Front Rack Box Step Ups 20”
16 GHD Sit Ups
*Move through @ Steady Pace

B. 8 Rounds for Time in Teams of Two:
350m Row
12 Burpees Over Rower
9 American KB Swings 32/24KG
*Alternate movements until eight total rounds are complete.

Competitive CrossFit:
A. Every other Minute for 8 Sets:
1 Power Snatch + 2 Hang Power Snatch + 2 OHS
*Heavier than 11/1

B. Snatch Grip Deadlift:
2-2-2-2-2
*Heavier than 11/1

It’s County Monday in our neck of Ravenswood, and movement quality is on deck! These movements may be new or barely practiced for some of us, so warm up into these movements in the first round, and then look to build from set to set.

Our team interval should be attacked at a high pace. Use the varied rest periods to your advantage. Each teammate will do the same amount of work at the end so don’t overthink this piece today. Keep moving, and keep transitions quick and snappy.

Tuesday 11/26/19

A. Gymnastic Strength:
4 Rounds for Quality:
2-6 Belly Facing Strict HSPU
15-20s HS Hold
10-20 Shoulder Taps

-or-

6-8 P Bar Push Ups
45s Plank Hold
10-20 Plank Shoulder Taps

B. Strict Press:
8-8-6-6-4-4
*Build across 6 sets as you see fit

C. For Time:
20 Box Jump Overs 24/20
30 Power Snatch 75/55
20 Box Jump Overs

Today we challenge you with a tricky variation of the HSPU. Sure you can do them with your back to the wall, but what happens when we flip the script? This will place a much larger demand on the midline and will reward those with a good “tripod”-like base. If you fall between the two options, feel free to blend them together as you see fit.

Today’s conditioning is intended to be a quick explosive pop. Attempt to make your way over the box smooth and under control moving into the barbell. Our goal with the barbell is to go unbroken—use either the muscle snatch or a shallow power snatch to keep the cycle time quick. Attack the second set of box jump overs—it’s only 20 reps, so you can see the light at the end of the tunnel!

Wednesday 11/27/19

A. 4 Rounds for Quality:
10 Front Squats 135/95
45s Air Bike @ HIGH Effort
60s Wall Sit
*Rest 90s between rounds

B. 3 Rounds for Time:
15 TTB
20 Dumbbell Hang Clean and Jerk 50/35
15 Pull Ups
75 Double Under

Competitive CrossFit:
A. Front Squat:
5-4-4-3-3
*Increase across all sets as you see fit

Head’s Up Malt Row—quad pump incoming!!! Our goal is to move with intention from barbell to bike then against the wall. Pick a front squat weight that lets you move fairly quickly and stay unbroken.

Aim to complete the gymnastics in today’s met-con in consistent sets. Break early and often if needed in order to keep your pacing across all three rounds. Your grip will be challenged, so hanging on for big sets at the beginning may come back to bite. Take the opportunity today to use double-unders as working rest. Focus on keeping your shoulders and jawline relaxed and be sure not to over grip the handles.

Thursday 11/28/19

Happy Thanksgiving from the Feast Fitness + Nutrition family to yours.

Friday 11/29/19

For Time:
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen's" House
400 Meter Row
21 Kettlebell Swings 24/16kg
12 Pull-Ups

"Fran's" House
15 Thrusters 95/65

"Nancy's" House
400 Meter Row
15 Overhead Squats 95/65

"Grace/Isabel's" House
20 Ground-To-Overheads 95/65

"Kelly's" House
400 Meter Row
30 Box Jumps 24/20
30 Wall Balls 20/14

Workout Flow:

With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).

Competitive CrossFit:
A. Every other Minute for 8 Sets:
1 Split Jerk - End with a tough single

B. 3 Rounds for Quality:
8 Strict Chest to Bar Pull Ups
12 Reverse Dumbbell Flys
30s Chin Over Bar Hold

We all have that one aunt…