Gallantry Week 7
Monday 9/27/21
A. Clean and Jerk
Every 2 minutes for 6 sets
1.1 Clean and Push Jerk
@ 85-90%
B. Round About
30-20-10-20-30
Push Ups
15-12-9-12-15
Cal Row
We are now in the final stretch of Gallantry so we will be switching the Jerk days to Clean and Push Jerk days. These will probably feel heavy this week, but trust your training! Focus on standing up that clean fast, and reset your breath before the Push Jerk.
Our Metcon is called Round About because we’re going in circles with this rep scheme. The Push Ups should feel easy in the beginning, but remember you’ve still go to get through those ascending sets at the end, so you’ll want to split up your reps early. The row cals should be done at a high pace. Your coach should be able to hear that fan spinning from any part of the room!
Tuesday 9/28/21
A. 25 Minute EMOM
Min 1. 200m Run
Min 2. 12 Kipping Pull Ups
Min 3. 45 Double Unders
Min 4. 12 TTB
Min 5. Rest 1 Min
We are back to our 25 min EMOM this week. Each one of these movements should be done in 45s or less. The run will take the longest of all the movements so push the pace on the 200m. The Pull Ups today must be done Kipping (NO Butterfly pull ups allowed—looking at you, Robbins). This will help us reinforce the shapes we need to use to progress into higher skill gymnastics. The Double Unders and TTB should be done unbroken. Remember to relax the shoulders on the DUs.
Wednesday 9/29/21
B) AMRAP
12 min AMRAP
40 Sit Ups
40 Wall Balls 20/14
10 DL 225/155
A) Front Rack DB Walking Lunges
Every 2 min for 5 Sets
50ft front rack walking lunges with 2 Heavy DB or KB
For our glute work this week we will be taking the DB for a walk. This will be challenging, but with all the work we have been doing on glute work Wednesdays, these should be doable. Remember that the Open standard for these are 50/35#, so try to work up to that RX weight.
For our conditioning piece, we have an AMRAP will lots of volume. The Sit Ups will fatigue the midline for those heavy deadlifts, so take your time setting your hips for that 225/155 bar. The wall balls will jack up your heart rate. Splitting the 40 in to sets of 10-20 will be the best plan for this longer AMRAP.
Thursday 9/30/21
Olympic Weightlifting
A. Back Squat EMOM:
10 Min EMOM
1 Back Squat @ 85-90% of 1RM
B. Power Snatch Complex:
Every 90s for 6 sets
1.1 Power Snatch @80-85% of 1RM
C. Structural:
4 rounds for quality
12 cals on C2 bike @ 10 damper
1 min: 1 Arm Ring Plank or 1 Arm Floor Plank (30s per side)
10 Double DB Bench Press Heavy
25ft Death March 50/35
The Back Squat EMOM is heavy this week, and building through the sets up to 90% will be the best idea. The Power Snatch will not have any pauses, so it’s time to show off all the positional work we’ve done. On the structural work this week, we will be challenging the midline with 1 arm ring planks. These seem like a crazy party trick but they are very doable if you chip away at the 30s in small sets.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 10/1/21
B. Jumping with Helen
3 rounds for time
400m Run
21 AKS 53/35
10 Box Jump Overs 24/20
A. Clean Work
Every 2 min for 6 sets
1 Hang Clean + 2 Push Jerk
build through the sets up to 85-90% of 1RM
Cleans this week will have Push Jerks with them. The hang will help us work on bar speed from the knee to the top of the thigh. Focus on getting a deep breath to keep tension for the second jerk. You’ll definitely have bruised collar bones after this one, so get the ice ready.
Our Metcon is a spin on the classic Crossfit bench mark workout Helen, but instead of 12 pull ups to finish each round, we’ll be doing 10 quick box jump overs. This will make that 400m run feel that much harder, so lean into that leg fatigue, and you’ll be done with this workout faster than you think.
Saturday 10/2/21
For time in teams of 2:
4 rounds of
10 Wall Walks
150 DU
30 Pull Ups
Teammates split the work as they see fit.
Sunday 10/3/21
Rest Day. Get out and enjoy life!