Stonewall Week 1
Monday 6/14/21
A. Strict Press:
Establish a 3RM Strict Press in 15 Minutes
B. 4 Rounds for Time:
50 Double-Unders
18 Thrusters 75/55
12 Toes to Bar
Extra Credit - Strength Support:
Accumulate:
30 Strict Banded Chest to Bar Pull Ups
30 Seated Dumbbell Strict Press
30 Double Dumbbell Reverse Fly
Shoulder strength is huge in CrossFit. This cycle will get you shoulders like boulders. Mondays will bring us a variety of vertical and horizontal pressing so there will be no shortage of pump. Of course, shoulder health is key to being able to build shoulder strength. Look to learn a consistent and detailed shoulder warm up and mobility routine as we move through this cycle.
In addition to our pressing focus on Mondays, expect a nice dose of true CrossFit. Nothing really to this one but to get after it. Light Thrusters and some Toes to Bar—how hard can you hammer down? Let’s find out!
Tuesday 6/15/21
A. Gymnastic Strength:
For Total Duration:
Test 1: Max Effort HS Hold*
Test 2: Max Effort Ring Dip Support Hold
Test 3: Max Effort Supinated Chin Over Bar Hold
*Rx: Back Facing against wall
*Rx+: Freestanding in a 4x4 square
B. Row Time Trial:
For Time:
2000m Row
We gave you a head’s up last week—get used to some time on the rower. This cycle we revisit a progression we left unfinished when COVID hit. Our goal remains the same: build capacity in the 7-8 minute time domain on the rower. Oh yeah, and get comfortable being uncomfortable.
Strong positions equal strong movement so the goal is to get strong in end ranges. We focus a lot on strength in compound movements, but how long can we hold still? Now’s our chance to find out.
Wednesday 6/16/21
A. Conventional Deadlift:
Establish a 5RM Deadlift
B. 9 Minute AMRAP:
3-6-9-12…etc
Hang Power Clean 115/85
Box Jump 24/20”
C. Extra Credit - Aerobic Support
10 Rounds - Each for Time:
300m Row
*Rest 60s
Endurance WOD Wednesday:
30 Minute Recovery Run
+
15 Minutes of mobility
Well this is a nice change of pace. Wednesdays now move to deadlift, arguably every body’s favorite movement. Look to get strong across the next eight weeks using two methods we have tested in the past. A blend of speed and control will be the name of the game moving forward.
Nine minutes isn’t that long, so just hang on. Our goal should be big if not unbroken sets on the Cleans for at least half of this workout. Use the Box Jumps as a steady pace recovery type movement as the barbell is light and should be the more aggressive part of this workout. Transitions will be crucial in the first half of this workout, so stay disciplined and move with intention.
Thursday 6/17/21
Olympic Weightlifting
A. Front Squat:
Build to a tough single for the day
Then . . .
3x3@80%
*Rest 2:00 between sets
B. Snatch Wave:
3 Sets:
3 Snatch @ 65%
*Rest 1:00
2 snatch @ 70%
Rest 1:00
1 Snatch @75%+
*Rest 3:00
C. Structural:
3 Rounds for Quality:
10 PVC Muscle Snatch
10 PVC Overhead Squat @32X2
10 PVC Snatch Balance
*Move Through 3 Rounds @ Steady Pace
This cycle, we squat. Look for touches of heavy Front Squats along with drop sets. Let’s fire that CNS up and then honor the positions that yield true strength. We will see a pretty steady squat percentage across the entire cycle with the goal of maintaining strength while increasing our technical proficiency, rather than building percentages much across the following weeks.
In addition to our squats, we transition away from the skills and drills of the lifts. We look to put them together through mostly waves of the full lift with the intention of building confidence under a decent amount of reps with moderate to heavy percentages.
Gymnastics Class
A. Pull Up, Chest to Bar & Muscle Up:
20 Minutes of Skills and Drills
B. Gymnastic Conditioning:
”JT in Reverse”
9-15-21
HSPU
Ring Dip
Push Up
Looking to master the skill of Kipping Pull Ups, Butterfly Pull Ups and Muscle Ups? Then get your buns in here and get to work. Coach PJ will be working us through skills and drills to work on all the skills above. If you already have them this is the place to increase proficiency and confidence when under fatigee.
Friday 6/18/21
A. Upper Body PUMP Interval:
One Set Every 2:00 for 5 Total Sets:
8-10 Dumbbell Bench Press
6-8 Feet Elevated Ring Row w/2s Pause @ the chest
*As heavy as possible
B. Functional PUMP Interval:
4 Rounds:
30s Row @ Max Effort
*Rest 30s
15 Double Dumbbell Deadlifts 50/35
12 Double Dumbbell Bent Over Row
AMRAP Double Dumbbell S2OH
*Rest 90s between sets
Extra Credit - Steady Aerobic Work:
20 Minute Bike @ Steady Effort
Summer is here, and Chicago is back! It’s time to break out the tank tops and crops. Fridays in this cycle will be fun body building days. You should walk out of the gym asking “which way is the beach?” Go heavy. Feel the pump. Work the guns and buns.
Saturday 6/19/21
For Time in Teams of Three:
Alternating Complete Rounds:
21 Rounds:
100FT Shuttle Run
10 Alternating DB Snatch 50/35
5 Burpee Over Dumbell
The faster you go, the faster it’s over.
Sunday 6/20/21
Rest Day - Get out and enjoy life.