Stonewall Week 4
Monday 7/5/21
A. Strict Press:
10 Minute EMOM:
3 Reps @ 85-90% of established 3RM
B. 14 Minute AMRAP:
400m Run
20 Dumbbell Hang Snatch 50/35
15 HSPU
*Switch arms after 10 reps for Hang DB Snatch
Extra Credit - Strength Support:
For Time:
30 Strict Pull Ups
30 Dumbbell Bench Press 70/50
30 Double Dumbbell Deadlifts
This week we see the final iteration of our 3RM build for Mondays. Next week, expect to see Bench Press become the primary lift on Mondays (moving from Fridays). But for today, the goal is to stay consistent and hit 90% (or just a little under, if we can’t get to 90%) of our 3RM for as many lifts as possible in this 10 minute window.
For our AMRAP, remember that smooth is fast, and fast is smooth. Run at a pace that allows you to get right to work on the dumbbell, but don’t let yourself stay in a comfortable place. Usually we see alternating snatches, but today we will work through all 10 on one side and then switch to the other. This will bring a different feel to the fatigue of the movement, but don’t over think it. The HSPU are intended to be a slight bottleneck, but plan to finish these reps in no more than 3 sets.
Optional Hero Workout:
Holleyman
For Time:
30 Rounds For Time:
5 Wall Balls 20/14
2 Hand Stand Push Ups
1 Power Clean 225/155
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (120830).
Tuesday 7/6/21
A. Gymnastic Strength:
15 Minute EMOM:
Minute 1: 20-40s Active Head Stand
Minute 2: 6-10 Lean Away Pull Ups
Minute 3: 100FT Single Dumbbell or Kettlebell Overhead Carry
*Walk at a slow and steady pace - 50ft per hand - aim to have this work take 45-50s
B. 2k Row Progression:
900m @ Goal Pace
800m @ Recovery Pace
300m @ Sprint Finish
This week brings us two new gymnastic movements. Use the wide rep ranges to make sure our movement is quality focused. The headstand should be solid and stable with an active core through the entire duration. The lean away pull ups will challenge you to maintain a strong midline and a high level of lat recruitment. With the walk, think strong elbows. That dumbbell or kettlebell should be actively driven to the sky for the entire duration of the carry.
Another week of our 2k Row progression. We add 100m of work, and deduct 100m of recovery. Remember, 100m of work is less that 20s for most of us. You’ve got this.
Wednesday 7/7/21
A. Conventional Deadlift:
Every 3:00 for 5 Total Sets:
6 Library Deadlifts @80% of our 5RM
B. Interval:
Every 2:00 Until Failure:
5 Overhead Squat 95/65
5 Bar Facing Burpees
30 Double Unders
* Overhead Squats and Burpees increase by 1 rep each round. The Double Unders remain at 30 reps.
C. Extra Credit - Aerobic Support
Every 90s for 10 Total Sets:
Evens:
20 Cal Ski @1200/1000 Cal/Hour+
Odds:
9 Burpee Box Jump Overs 30/24”
Endurance WOD Wednesday:
Meet out back at Feast
Warm up Run to Chase Park
6 Rounds:
4 Laps Hard
*2 minutes rest
Time to slow it back down. As you know now, we are bouncing back and forth between speed and control. You should be no stranger to these Library Deadlifts, so look to make them as crisp as possible. As the total volume of reps goes down just a bit we see the loading increase by 5%. Remember this is based off of the 5RM we established during week one of our cycle.
How tough are you? That’s half the battle. The movements fall into the typical CrossFit Open style bucket as they aren’t difficult but they will get tough quick. Efficiency in the ability to squat quick and under control is going to be important. That’s really the only spot to make up time as your burpees will slow as the workout goes on. Your mind will quit 1000 times before your body will.
Thursday 7/8/21
Olympic Weightlifting
A. Front Squat:
3x5@85% of week one’s tough single
*Last bump in volume for this front squat progression
*Rest 2-3 Minutes between sets
B. Clean and Jerk Wave:
2 Sets:
3 Clean and Jerks @ 75%
Rest 1:00
2 Clean and Jerks @ 80%
Rest 1:00
1 Clean and Jerk @85-90%+
*Rest 2:00-3:00 between super sets
*Small bump in percentage from last week - final week of this wave progression
C. Structural:
3 Rounds for Quality:
100FT Crosswalk
20 Double Dumbbell Death March Steps
45-60s Sorenson Hold
*Move Through 3 Rounds @ Steady Pace
This week we bump up the volume a bit by adding another and final set of three at 85% of our heavy single from week one. You should have an idea for how this will feel based on last week. Get in, do the work and get strong!
Same wave just a little bit heavier! We see an increase by 5% and the goal remains the same: hit a crisp lift with about 15-20s between attempts. If we are feeling good, the last window leaves us some room to float above 85-90% of our 1RM. Look for a new variation of the Clean and Jerk as we move into the back half of our cycle.
Gymnastics Class
A. Pull Up, Chest to Bar & Muscle Up:
TBD
B. Gymnastic Conditioning:
TBD
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 master these movements. If you already have them, this is the place to increase proficiency and confidence when under fatigue.
Friday 7/9/21
A. Upper Body PUMP Interval:
Every 3:00 for 4 Total Sets:
3 Barbell Bench Press
20 Banded Face Pull
20 Banded Bicep Curls
*Rest remainder
*Bench Press - Heavier than two weeks prior
B. Functional PUMP Interval:
4 Rounds:
30s Air Assault Bike - Arms Only
AMRAP Set -3 Seated DB Tricep Extensions
30s AMRAP Supinated Banded Pull Aparts
*Rest 60-90s between sets
Extra Credit - Steady Aerobic Work:
50 Minute Bike @ Steady Effort
The pump of all pumps. Pumpocalypse. Pumppumpumpit up.
Yea, you get it.
Saturday 7/10/21
For Time in Teams of Two:
21-18-15-12-9
Thrusters “X”
18/12 Cal Air Bike
Thruster Loading:
21s: 75/55
18s: 95/65
15s: 115/85
12s: 135/95
9s: 155/105
Partners will each complete the entire ladder and flow through the workout in a you go I go fashion until each person has finished the round of 9 and the Air Bike Cals.
Sunday 7/11/21
Rest Day - Get out and enjoy life.