Base Week 8
Monday 4/27/26
Hi Feast Fam 👋🏻
This Monday we're building on last week's front squat waves — and the percentages are climbing.
Same wave structure, same focus on confidence under the bar, but now we're building up to 95%. This is where the mental game matters just as much as the physical. Trust your position, trust your breath and brace, and trust your legs to drive, approach these sets with confidence!
Focus on the same cues as last week:
Tall posture — elbows up, chest proud
Big breath and brace before every single rep
Explosive drive off the floor — accelerate up!
After the strength work, we have a partner barbell chipper! Create a game plan with your partner — break your sets before you have to, keep your transitions quick, and save something for the clusters at the end. They will be a sneaky challenge. The goal today is small, quick sets while keeping efficient form from start to finish. Oh, and of course, don’t forget to cheer on your partner throughout!
A. Front Squat Waves -
Every 3 Minutes x 6 Sets:
Set 1: 3 Reps @ 80%
Set 2: 2 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 90%
Set 6: 1 Rep @ 95%
B. ‘All Them Horses’ -
For Time
With a Partner...
- 70 Power Cleans 155/105#
- 50 S2OH 155/105#
- 30 Front Squats 155/105#
- 10 Clusters 155/105#
Tuesday 4/28/26
A. ‘Doors’ -
Every 3 Minutes x 36 Minutes (4 Sets):
1 - 400m Run
2 - 40/30 Calorie Row
3 - 30/24 Calorie Echo Bike
We are building our engines today! We are working our way through 4 rounds of 3 different stations: 400m Run, 40/30 Calorie Row, and 30/24 Calorie Echo Bike. The goal: finish each interval in around 2 minutes and keep your times consistent across all 12 rounds. That means your first round should feel almost too easy. If you're redlining in round 2, you went out too hot! This is Zone 3 work — controlled, sustainable, and steady.
The effort will creep up in sets 3 & 4 as fatigue builds, that's expected — but stick to your paces and stay consistent with your finish times!
Wednesday 4/29/26
A. Strict Gymnastics -
Every 3 Minutes x 5 Sets:
- Strict Pull-up x 4-8 Reps
- Wall Facing HS Hold x 30-45 Seconds
- Hollow Rock x 10 + V-Up x 10
B. ‘Porch Light’ -
AMRAP 14:
- 5 Pull-ups
- 10 Burpees
- 20 BW Walking Lunges
Today we are starting with some strict gymnastics. Strict pull-ups are the foundation that make kipping pull-ups, chest to bar, and bar muscle-ups possible, and the handstand hold and core work develop the body awareness and midline stability that carry over to so many other movements we do in CrossFit.
After, we have a 14 minute AMRAP where the goal is continuous movement from start to finish. Start slow, settle into a groove, and save a little extra for the last few minutes. If you feel like stopping, slow down instead— no long rests today!! Use the lunges as your recovery piece and focus on breathing through your movement.
Thursday 4/30/26
A. Snatch -
Every 2 Minutes x 10 Sets:
- 1 Rep
*build to a heavy single
B. Accessories -
3 Sets Of:
- Barbell Hip Thrusts x 8-10 Reps
- Half Kneeling KB Bottoms Up Press x 6-8 Reps/Side
- Ring Plank x 30-45 Seconds
Today we have 10 sets to find a Snatch heavy single. Before you start, have a goal number in mind and work backwards to plan your builds. Plan for small, gradual jumps each round. The goal today is no missed lifts. That means being smart with your increases and not letting mechanics break down as weight climbs.
A few things to focus on: stay patient and controlled off the floor, finish your pull with a big aggressive extension, and punch into a strong stable catch overhead. If you're feeling great and the bar is moving well, go for a new max. If not, find what feels heavy and strong for the day — both are a win!
Then w have targeted accessory work: hip thrusts for posterior chain strength, half kneeling bottoms up press for shoulder stability and control, and ring planks for midline and scapular stability.
Friday 5/1/26
A. Push / Pull Strength -
4 Sets of:
- Strict Press x 3 Reps @ 85-90% of 3RM
- Bent Over Barbell Row x 8 Reps @21X2
B. ‘ Dashboard’ -
EMOM 20:
Minute 1 - 12/9 Calorie Echo Bike
Minute 2 - 8 Bench Press 135/95#
Minute 3 - 8 Dual KB Deadlifts + 100' Carry 70/53#
Minute 4 - 2-4 Wall Walks
Class will begin with some push/pull strength work — heavy sets of strict press paired with tempo bent over rows. The strict press is programmed to build confidence repping out heavier weights while the bent over rows keep things balanced and our shoulders happy. Focus on strong form for both.
After, we have a 20-minute EMOM that builds aerobic capacity and muscular stamina. The goal is to finish each minute in 30-40 seconds and earn consistent rest every round. The bench press builds horizontal pushing strength and — combined with the strict press from Part A — your shoulders will be well worked by the time you hit the wall walks! The deadlifts and carries build posterior chain strength and midline stability under load. Think of each round as a working set; focus on quality movement not racing.
Saturday 5/2/26
8 & 9AM PARTNER WOD
The Great Divide -
5 RFT:
With A Partner...
- 100 Double Unders
- 20 TTB
- 40/30 Calories Machine Of Choice
- 20 Wallballs 20/14#
- 200m Run (together)
10 AM OLYMPIC WEIGHTLIFTING
A. High Hang Power Clean + High Hang Clean -
Every 2 Minutes x 3 Sets:
- 1 High Hang Power Clean + 2 High Hang Clean @ 50-55%
B. Hang Power Clean + Hang Clean -
Every 2 Minutes x 3 Sets:
- 1 High Hang Power Clean + 2 High Hang Clean @ 55-60%
C. Low Hang Power Clean + Low Hang Clean -
Every 2 Minutes x 3 Sets:
- 1 High Hang Power Clean + 2 High Hang Clean @ 60-65%
D. Accessories -
EMOM 8:
Minute 1 - Dual KB Front Rack Carry x 100'
Minute 2 - Tall Box Jump x 5 Reps
We are easing into some clean work this weekend. Today we’ll be working through three positions to build consistency, confidence, and power through each phase of the lift.
We're starting high hang and working our way down to low hang over 9 sets. Each block keeps the same complex structure but drops the position and nudges the percentage up. Focus on hitting the same positions and the same mechanics every single rep regardless of where the bar starts!
After the lifting we have an 8-minute EMOM alternating between dual KB front rack carries and tall box jumps. The carries reinforce your front rack position and midline stability, and the box jumps train explosive hip extension — both directly feeding a stronger, faster clean!
Sunday 5/3/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong