Stonewall Week 2
Monday 6/21/21
A. Strict Press - Waveload:
6-4-2—6-4-2
*Rest 2:00 between sets
B. 3 Rounds for Time:
20/14 Cal Air Bike
30 Wall balls 20/14
Extra Credit - Strength Support:
Accumulate:
40 Strict Banded Chest to Bar Pull Ups
40 Seated Dumbbell Strict Press
40 Double Dumbbell Reverse Fly
This week our Monday pressing brings us back to the Strict Press. The goal is to finish around 90-95% of last week’s 3RM for a double. Being diligent in bar path and getting the head through as soon as possible will be key as fatigue starts to collect. Aim to start around 80% of our 3RM so each set should feel tough!
We also know Monday means is time for some good ol’ fashioned CrossFit! This one is going to burn, and that’s the point. Unbroken IS completely possible but that may not be the best way to approach this. Know your body and be wise with how you modulate the bike, especially out of the gate.
Tuesday 6/22/21
A. Gymnastic Strength:
15 Minute EMOM:
Minute 1: 20s Ring Support Hold
Minute 2: 3-5 P-Bar Deficit HSPU Negatives
Minute 3: 8-10 Renegade Rows
B. 2k Row Progression:
700m @ Goal Pace
1000m @ Recovery Pace
300m @ Sprint Finish
Our cycle of gymnastic work will look and feel a little different than what we’re used to. Staying diligent on holding strong positions and maximizing tension will be key. Removing the ability to kip and asking for stillness may be a little odd for some of us. However, building static strength in end ranges of these movements and during some eccentrics will pay off down the road.
This marks week one of our 2k Row progression. A few of us have done this before so we know what to expect. Deciding our goal pace is the first step. Look to set your goal 5-8 seconds ahead of your current 2k test result. Yes that’s a big jump across the entire row but with the gradual progression across the cycle we should get a lot more comfortable holding a hasty pace.
Wednesday 6/23/21
A. Conventional Deadlift:
Every 3:00 for 5 Total Sets:
8 Library Deadlifts @75% of last weeks 5RM
B. 11 Minute AMRAP:
6 Hang Power Snatch 75/55
9 Bar Facing Burpees
24 Double-Unders
C. Extra Credit - Aerobic Support
10 Rounds - Each for Time:
250m Ski
*Rest 60s
Endurance WOD Wednesday:
Meet out back at Feast
Warm Up Run to Chase Park
+
For Total Time:
10 Lap Time Trial
Rest 7 minutes
2 Lap Time Trial
For our Deadlifts this cycle we will see a mix of speed reps and controlled reps. We have seen the library lifts in the past. The name of the game is keep the barbell under control during the entire set. This week brings us to sets of eight at 75% of our established 5RM. The goal is to be under controlled tension for a decent chunk of time. Guide the bar to the floor with such control that there is no sound of the plates making contact!
Transitions are king here. With the rep ranges being small, and the bar being light, we expect to see a pretty high number of rounds. Keeping your equipment close and organized is almost as important as how you pace. This workout will beg you to come out hot, and for some of us thats going to be fine. But 9 burpees each round will start to suck more and more time. Our goal should be to move at a sustainable pace throughout the entire 11 minutes.
Thursday 6/24/21
Olympic Weightlifting
A. Front Squat:
3x3@85% of last week’s tough single
*Rest 2:00 between sets
B. Clean and Jerk Wave:
2 Sets:
3 Clean and Jerks @ 65%
*Rest 1:00
2 Clean and Jerks @ 70%
Rest 1:00
1 Clean and Jerk @75%+
*Rest 3:00
C. Structural:
3 Rounds for Quality:
8/Arm Single Arm Arnold Press
10 Seated Banded Single Arm Row
30-40s Sorenson Hold
*Move Through 3 Rounds @ Steady Pace
This week we hit a quick and heavy three by three at 85% of our heavy single from last week. These should be tough but should still be technically sound across the board.
This week’s wave brings us an identical format but for the Clean and Jerk. These are full squat clean and jerks across the board so feel free to start a little below the percentage and increase across the weeks.
Gymnastics Class
A. Pull Up, Chest to Bar & Muscle Up:
20 Minutes of Skills and Drills
B. Gymnastic Conditioning:
”Dubstep”
2 Rounds for Time:
80 Double-Unders
15 Toes to Bar
70 Double-Unders
15 Toes to Bar
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 fatigue.
Friday 6/25/21
A. Upper Body PUMP Interval:
Every 3:00 for 4 Total Sets:
5 Barbell Bench Press
10 Double Dumbbell Bent Over Row
15 Hand Release Push Ups
*Bench should feel moderate - Bent Over Row should feel heavy.
B. Functional PUMP Interval:
4 Rounds:
30s Slam Ball @ Max Effort 20/15
*Rest 30s
14 Pronated Barbell Curls
14 Supinated Barbell Curls
30s AMRAP Banded Curls Blue/Red
*Rest 90s between sets
Extra Credit - Steady Aerobic Work:
30 Minute Bike @ Steady Effort
Curls. Yes, Curls. If you show up with sleeves expect someone to get a pair of scissors out!
Saturday 6/26/21
For Time in Teams of Four:
14 Rounds:
10 Synchro Deadlifts 135/95
8 Synchro Front Squats
6 Synchro Chest to Bar Pull Ups
Teams will work in pairs and alternate complete rounds until 14 total rounds are complete.
Sunday 6/27/21
Rest Day - Get out and enjoy life.