(Deload) Gallantry Week 10

Monday 10/18/21

A. Bench Press
4x10 reps @ 60% of 1RM

B. Burn baby burn
Every 3 min for 4 sets
- 20/14 Echo Bike cals into
- Max rep Wallballs

Given that we just hit the hammer on our end-of-cycle test week, we’re going to do a deload week before the new cycle. We start the week having fun and getting swole with some bench press. These 10 reps should feel light on the first 2 sets, but the last 2 will likely be a struggle. Make sure you’re really nice to your spotter.

Have you heard? We just got new torture . . . . we mean Echo Bikes! Let’s test them out with the perfect combo of bike and squats to really make those quads burn baby burn.

Oh yeah, why did we switch from Assault Bikes to Echo Bikes? There are a bunch of reasons, including:
- CrossFit named Echo Bikes the official bike of CrossFit. We wanted to make sure if CrossFit puts a bike in a competition, we had the right bikes for you.
- Echo Bikes have much sturdier fan blades, which results in more consistent performance across bikes. The reason Assault Bikes have so much variability from bike-to-bike is that their weaker fan blades twist and deform over time, making the resistance easier on some bikes than others.
- Echo Bikes are designed to be more comfortable for taller athletes. The handles are a little longer and wider. Assault Bike handles are often inappropriately short for taller athletes.
- Echo Bikes are quieter, resulting in a better athlete experience. Coaches can actually provide feedback during a workout and be heard by athletes.
- Echo Bikes are sturdier. They have wider feet with rubber legs, meaning the bikes don’t rock as much when you’re putting max effort into them. Also, because they have a belt drive rather than a chain drive, they need less maintenance and are less likely to break during a workout. More bikes in service means more bikes for members.

Tuesday 10/19/21

A. Ring Muscle Up
15 minutes of skills and drills

B. Show Me What You Got!
5 rounds for time
3 Ring MU
5 Push Jerks 135/95
7 Bar Facing Burpees

Have you always wanted to get your first ring muscle up? Today is the day . . . or at least the day to make some real progress. We’ll be going over more detailed skills and drills to get you that much closer to getting over those rings, with every one cheering your name and your feet flutter kicking from pure joy.

Our Metcon for the day has some high skill movements, so make sure you’re at a personally challenging skill-level scale for those Ring MU. 3 reps is just low enough to go unbroken each round. The Jerks and Burpees will be taking out those triceps, so use a strong and controlled kip to get from your catch dip position to full lock out in the MU.

Wednesday 10/20/21

A) Deadlift
5x5 @ 60-70%

B) Slammin
12 min AMRAP
- 30 Slam Balls 20/15
- 30 DB Snatches 50/35
- 30 HSPU
- 30 cal Row

Today we will be keeping our deadlift progressing with the classic 5x5 strength piece. These should be very doable. Keep technique the focus here—please no cat/cows during these Deadlifts!

Slammin will have a lot of hingeing, so let’s make sure the back stays rigid and the core strong for all 12 minutes. This is NOT a sprint style workout—take your time. The winner will be the one with the prettiest movement.

Thursday 10/21/21

Olympic Weightlifting

A. Snatch Complex
Every 2 min for 5 sets:
- 1 Power Snatch
- 1 Overhead Squat
- 1 Snatch Balance
@ 60% of 1RM

B. Weighted Pull-Up + Weighted Dip
Build to a heavy single:
- 10 minutes for Pull-up
- 10 minutes for Dip

C. Structural
4 rounds for quality
- 50ft bottoms up KB carry
- 50ft plate Gun Walk 45/35
- 10 DB Split Jerk 50/35

Oly this week should feel light and snappy. The weighted pull up and weighted dip are great movements to test our raw strength. Let’s see how heavy we can pull and press.

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 10/22/21

A. 500m Row
1 set max effort

B. Nancy
5 Rounds For Time:
400m Run
15 Overhead Squats (95/65#)

We will be finishing out the week with the dreaded 500m row test. This is just for fun — we will not be doing another rowing cycle (phew). There is nothing like giving your 100% on a simple task. Let’s see all that power you can put into that rower. Just don’t break the machines (looking at you Rob and Ptak)!

Capping off our Metcons this week, we have Nancy. This is a longer workout so pace that first run and speed it up on those last 2 rounds. No strategy on the overhead squats—just choose a weight you can stay unbroken!

Saturday 10/23/21

For time in teams of 2:
AMRAP 40:
40 Cal Row
30 Chest to Bar Pull Ups
20 SA KB Push Press 53/35
30 AKB Swings
40 Cal Echo Bike
- With a partner. Partners
alternate work and rest.