Gallantry Week 8

Monday 10/4/21

A. Tall Push Jerks
Every 2 min for 6 sets:
4 Tall Push Jerks with a 3s pause in the catch
Build to a moderate weight

B. Jackie
1000m Row
50 empty barbell Thrusters 45/35 lbs
30 Pull Ups

Deload Week! We’re excited to see some Clean and Push Jerk PRs next week, and this week, we will be really dialing in our technique using Tall Push Jerks. These will help us get speedy under the bar. Use the 3s pause to confirm you kept a straight bar path to your catch position.

We are bringing back the classic CrossFit workout Jackie. If you have done this one before you’ll know that an empty bar never felt so heavy on those thrusters. If you want to have a competitive time on this one, you’ll have to go unbroken on both the thrusters and the pulls ups! You got this—just resist the temptation to set the bar down, or come off the bar in the pull ups!

Tuesday 10/5/21

A. For tme
1 mile run
50 box step ups 24/20”
800m run
50 box step ups 24/20”
400m run
50 box step ups 24/20”

We are going running today! For you taller athletes, now is your time to get to the top of that SugarWOD leader board. Keep the run at a pace where you can get straight into the box step ups. The step ups will blow up the legs, so try to use the run to flush them out before you make it back for your next set on the box.

Wednesday 10/6/21

B) AMRAP 12:
9 Deadlifts (115/75lbs)
6 Burpees
3 Power Cleans

A) Dumbbell Single Leg RDL
4 sets of 5 reps each leg (10 total reps)
Rest 2 min after each set

Glute work this week is a single leg RDL. Keep the weight moderate on these and focus on getting a good hinge from the hip to target the hamstring and glutes.

For our conditioning piece, we have a 12 min AMRAP with everybody’s favorite movement . . . Burpees! The Power Clean to Deadlift transition will give you a chance to go right into that next round without dropping the bar, but that strategy may cost you in the later rounds. Consider keeping those power cleans as quick singles, while staying unbroken on the deadlifts.

Thursday 10/7/21

Olympic Weightlifting

A. Back Squat:
6 sets of 1 rep with a 2s pause in the bottom position @ 80-85% of 1RM
Rest 2 min after each set

B. Power Snatch Complex:
Every 2 min for 6 sets
1 Snatch Pull
1 Floating Power Snatch
1 Power Snatch
@ 85% of 1RM

Drop the barbell and reset between the Floating Power Snatch and the Power Snatch

C. Structural:
4 rounds of:
20 Banded face pull
20 banded good mornings
30s sandbag hold 100#

Oly this week we have heavy pause Back Squat singles. Focus on keeping a rigid trunk while pausing at the bottom of the Squat. Our Snatch complex will be heavy as well, so drop the bar after the Floating Power Snatch to reset for that last Power Snatch.

Gymnastics Class

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

Friday 10/8/21

B. JT
21-15-9
Handstand Push Up
Ring Dip
Push Ups

A. Tall Cleans
Every 2 min for 6 sets:
4 Tall Cleans with a 3s pause in the catch
Build to a Moderate Weight

We started the week with speed technique in the Push Jerk, and we’re ending it with speed technique in the Clean. Tall Cleans are a great tool to help find that speed into the catch position. Make sure to pull yourself under the bar, and don’t pull the bar up to you.

Our Metcon is the very first CrossFit Hero WOD: JT. JT is all shoulders and pressing, so be ready for this one to burn. You’ll want to split each movement up into small sets so that you don’t get stuck, and you can get back to work after a quick break.

JT is named in honor of Petty Officer 1st Class Jeff Taylor, of Little Creek, VA, who was killed in Afghanistan June 2005 at the age of 30.