Monday 9/2/24

B. ‘This Is How We Do It’
For Time:
- 80 Wallballs 20/14#
- 40 Deadlifts 225/155#
*Partition However

A. Power Clean -
EMOM 15:
Minute 1 - 3 High Hang Power Cleans @ 55%
Minute 2 - 2 Hang Power Cleans @ 65%
Minute 3 - 1 Power Clean @ 75%

REMINDER OPEN GYM ONLY TODAY 9AM-12PM

Happy Monday, happy September, and welcome to the start of our next cycle, ENDURE! Stay tuned on Instagram for a post later this week reviewing the focus of this cycle.

On Mondays this cycle, we’ll be focusing on Power Cleans. Today, we have a 15-minute EMOM with Power Cleans from each position. Each minute, the reps will decrease as the loading increases.

‘This is How We Do It’ is a chipper of Wallballs and Deadlifts where you get to choose how to partition the reps. Aim to pick a scheme that allows you to keep moving, performing unbroken sets of Wallballs and Deadlifts back and forth!

Tuesday 9/3/24

Tuesdays will continue to focus on gymnastics! Next week, we’re testing 30 Bar Muscle-Ups (BMU) for time, and then we'll spend the next two cycles working on them before retesting in December.

Today’s workout is designed to increase our ability in several areas: pacing machines, grip endurance, and TTB/ BMU capacity. Minutes 1 and 3 should take between 30-40 seconds, while Minutes 2 and 4 should take under 30 seconds. Scale accordingly!

A. ‘Smells Like Teen Spirit’ -
EMOM 30:
Minute 1 - 12/9 Calorie Echo Bike
Minute 2 - 6-10 TTB
Minute 3 - 15/12 Calorie Row
Minute 4 - 2-5 BMU
Minute 5 - REST

Wednesday 9/4/24

Wednesdays will feature a rotating focus throughout this cycle. Some weeks, you can expect weightlifting and/or gymnastics, while other weeks will feature long endurance workouts. Today, we’re working on Tempo Overhead Squats to build comfort and stability in that position. Our MetCon includes a 400m Run as both a buy-in and buy-out, with Walking Lunges in between to build single-leg strength and Burpees to keep your heart rate elevated.

A. Overhead Squat -
Every 2 Minutes x 5 Sets:
- 5 OHS @ 31X1
* Start Light & Build As You See Fit

B. ‘Only Want To Be With You’
For Time:
- 400m Run
+
3 Rounds Of:
- 20 Dual DB Walking Lunges 50/35#
- 15 Burpees
+
- 400m Run

Thursday 9/5/24

A. Split Jerk -
Take 20 Minutes To Build To A Heavy Single

B. Accessories -
3 Sets Of:
- Seated Barbell Good Morning x 8-10 Reps
- KB Suitcase Carry x 100' / Side
- Sandbag Carry x 100'

After focusing on Split Jerks for the past few weeks, we’re testing a heavy single today! Aim to lift as heavy as possible while maintaining confidence in your technique. Following this, we have accessory work designed to build midline stability and strength.

Next week, we'll transition into a new cycle on Thursdays, shifting our focus to Back Squats paired with weightlifting drills and strength accessories.

Friday 9/6/24

A. EMOM 12:
Minute 1 - Strict Dips (You Pick #)
Minute 2 - 10 Hollow Rocks + 10 V-Ups
Minute 3 - 5 Box Jumps 30/24"

B. ‘Waterfalls’ -
AMRAP 10:
2-4-6-8-10..
- Strict Pull-Ups
*50' HSW After Each Set

Happy Friday! Today’s session is focused heavily on gymnastics. This cycle, we’ll be building our Strict Dip strength and capacity, which will enhance all our pressing movements in CrossFit.

This week, our Dips are paired with some hollow body and explosive work. ‘Waterfalls’ is a 10-minute AMRAP designed to build our strict pulling strength and test our Handstand Walk (HSW) abilities!

Saturday 9/7/2

Partner WOD

AMRAP 35:
With A Partner...
- 2,000m Row
- 100 Wallballs 24/20#
- 80 Power Cleans 155/105#
- 60 S2OH 155/105#

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

Olympic Weightlifting
A. Every 90 Seconds x 4 Sets -
- 2 High Hang Power Snatch + 1 Hang Snatch @ 45-55%

B. Every 90 Seconds x 4 Sets -
- 2 Hang Snatches + 1 OHS @ 55-60%

C. Snatch Pulls -
Every 90 Seconds x 4 Sets:
- 4 Reps @ 70-75%

D. Accessories
3 Sets Of:
- DB Cuban Press x 10 Reps
- Sled Push x 100'
- Weighted Plank x 30-45 Seconds

This cycle, our main focus will be to build pulling strength off the ground. We’ll start by increasing the loading on Snatch Pulls for a few weeks, then transition to Deficit Snatch Grip Deadlifts. We’ll also incorporate positional and drill work with Snatches. Accessories will be geared towards promoting shoulder health and mobility, building lower body and core strength, and training explosiveness.

Sunday 9/8/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

#FEASTONLIFE
#FeastStrong