Foundation Week 8
Monday 5/19/25
This week, we’re retesting our heavy 5 rep Back Squat from 3/24. Use the 15 minutes to build gradually, aiming for a heavy set of 5 where you still feel confident in your form. Take your time on each rep, stay focused on your breathing, and be aggressive with every lift.
‘Brown Eyed Girl’ is all about high effort and consistency. Each round should feel like a controlled sprint—push the pace on the bike, then go straight into unbroken pull-ups. We’re training the ability to hit the gas and recover quickly before going again.
A. Back Squat -
In 15 Minutes...
- Build to a Heavy 5 Back Squat
B. ‘Brown Eyed Girl’ -
Every 90 Seconds x 8 Sets:
- 10/7 Calories Echo Bike
- 7 Pull-Ups
Tuesday 5/20/25
Class kicks off with a clean complex—this is about dialing in mechanics before hitting volume cleans in “The Chief.”
‘The Chief’ is a fan-favorite CrossFit workout and serves as a benchmark test for this month. We’ll be repeating it in three months, so be sure to log your score to track your progress! This workout is also a great touchpoint for Murph prep, with push-ups and air squats performed under fatigue.
The goal today is consistent pacing across all five AMRAPs—don’t go out too hot!
A. Clean Complex -
Every 2 Minutes x 6 Sets:
- 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean @ 60-65%
B. ‘Can't Take My Eyes Off You’ -
'The Chief'
5 Sets Of:
AMRAP 3:
- 3 Power Cleans 135/95#
- 6 Push-Ups
- 9 Air Squats
*Rest 1 Minute
Wednesday 5/21/25
‘Eye of the Tiger’ is an endurance test. Treat it like a race with a steady build—not a sprint. We did a 2K row for time last week; today, aim to work at 70–80% of that effort since there's more to follow. We're looking for smooth, consistent pulls. On the Echo Bike, settle into a pace that’s slightly uncomfortable but sustainable. Lastly, start your run slow and aim to find a groove—save a final push for the end!
A. ‘Eye Of The Tiger’ -
For Time:
- 2,000m Row
- 100/70 Calories Echo Bike
- 1 Mile Run
Thursday 5/22/25
We’re starting with muscle snatches to dial in turnover and bar path, followed by snatch balances to improve speed and stability under the bar.
Then we’ll hit a 1.1 snatch complex—two singles with a reset—to build confidence and consistency at moderate to heavy loads.
Accessory work targets upper-body pulling, leg drive, and core stability—all key for a stronger, more efficient snatch.
A. Muscle Snatch -
- 3x4 @ Empty Barbell or Light Weight
B. Snatch Balance -
- 3x4 @ Light to Moderate Weight
C. Snatch -
Every 2-2:30 x 6 Sets:
- Snatch x 1.1
Set 1-2: 70-75%
Set 3-4: 75-80%
Set 4-6: 80-85%
D. Accessories -
3 Sets:
- Strict Pull-Up x 6-8 Reps
- Sled Push x 100'
- Dual KB Front Rack Carry x 100'
Friday 5/23/25
A. Strict Press -
In 12-15 Minutes..
- Build To A 1RM
B. ‘Green Eyes’ -
EMOM 16:
Minute 1 - 15/12 Calorie Row
Minute 2 - 16-20 Alternating BW Box Step-Up 24/20"
Minute 3 - 12 Alternating DB Snatch 50/35#
Minute 4 - 2-4 Wall Walk
Today we’re retesting our 1RM Strict Press, originally tested on 3/28. Gradually build in weight and approach each set with confidence. Once you unrack, take a big breath, brace, and drive the bar overhead with intent.
Then we’ll hit ‘Green Eyes’, a prep-focused EMOM designed to get blood flowing and reinforce quality movement before tomorrow’s volume-heavy Murph. Move with control, stay consistent, and keep intensity moderate.
Saturday 5/24/25
MURPH
Each year, we do Murph—not to chase a time, but to honor Lt. Michael Murphy and all those who’ve made the ultimate sacrifice for us.
At Feast, we don’t complain today. We show up with integrity, we don’t quit, and we support each other.
Murph isn’t easy, but that’s what makes it meaningful. Today, we move with purpose—grateful, gritty, humble, and in it together.
For time:
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
Sunday 5/25/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong