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CrossFit Ferus – CrossFit

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Metcon (No Measure)

3 sets 6 reps of each movement as a complex


Pendlay Row

High Pulls
Perform at a weight where you can completely focus on your form throughout the rep. This is a longer complex that will fatigue the grip pretty quickly. On the High Pulls you can use your hips

Metcon (No Measure)

4 sets

Bench Press 5 reps of 1&1/2 reps

:30 Heavy Pushup Plank
1 & 1/2 reps is new to probably 99.8% of you. Don’t lost tension in your core or bounce the weight off of your chest. This is a really good training technique for those that struggle in raw pressing strength. For the Pushup Plank hold you’re gonna need an obnoxious amount of weight. Holding for :30 should be a real challenge

Metcon (Time)

For Time:

30 TTB

10 Thrusters 135/95

20 C2B Pullups

10 Clean&Jerks 185/135

10 Bar MU’s

10 Cleans 225/155
Gymnastics work should be performed rather quickly. Large chunks of whatever option or scale you decide on. Majority of this workout should be spent on the bar or staring at your coach wondering why the weight won’t move faster!