Stonewall Week 7
Monday 7/26/21
A. Bench Press:
5 Sets:
2-2-2-2-2
*Build to a tough set of 2 for the day
*Rest 2:00 between sets
B. 2021 CrossFit Quarterfinals Event 1:
3 Rounds:
10 sHSPU
10 Dumbbell Hang Power Clean 50/35
50 Double-Unders
*Rest exactly 1 Minute
3 Rounds:
10 HSPU
10 Dumbbell Shoulder to Overhead
50 Double-Unders
*10 Minute Time Cap
Extra Credit - Lower Body Strength Support:
Accumulate:
50 Alternating Pistols
50 Double Kettlebell Russian Swings
50 Double Kettlebell Front Rack Reverse Lunges
*Same loading as last week
*Loaded Pistols if possible
As mentioned last week, this progression to a heavy double should be no surprise. Aim to hit slightly heavier than last week’s set of three, but be sure to stay technically sound. As the overall tonnage goes up across this week, you can look forward to a de-load week next week to get you ready for a retest week.
Ever wonder if your arms are still attached to your body? Well, if you haven’t, then today is the day. This workout is elegantly designed, and demands movement efficiency above all. No single movement will be overwhelmingly difficult, but the combination and accumulation of shoulder fatigue will set in strait away. Transition quick, hang onto the dumbbells, and in the spirit of the CrossFit Games kicking off, let’s get after this Quarterfinal Test.
As you know, our very own Val Cohen is headed to Madison to represent Feast Fitness + Nutrition under Coach PJ’s watchful eye. If you know Val, you know she doesn’t need luck, but we wish it to her anyway. Get after it Val!
Tuesday 7/27/21
A. 2K Row Progression:
1200m @ Goal Pace
500m @ Recovery Pace
300m @ Sprint Finish
B. Gymnastic Strength:
4 Rounds For Quality:
4-8 Strict Ring Pull Ups to Supination
15-20s Supinated Chin Over Ring Hold
ALAP Ring Dip Support Hold
15-30s Hanging L Sit Hold Flutter Kicks
*15 Minute Time Cap
*Move through 4 Rounds @ Steady Pace
This week is the apex of our 2K Row progression. Yes, that means there is no 1300/400 split next week . . . WOHOO! So that being said, make sure you give today’s row a full effort. This is your chance to really push yourself during the recovery phase of this workout and see just how much kick you have when you have one leg in the pain cave. When that little voice says no, you say go.
As we continue with our for quality work we don’t stray too far from last week’s work. This week is intended to be a small bump in difficulty along side a small bump in potential duration. As we move from the fixed variation on the bar to the rings look to add more rotation and control as you move through your ranges. In addition to the pulling work, we have an opportunity to test our static hold within our support. Don’t push any of these attempts to max effort, but ensure you are working around 7-8 RPE, or fairly repeatable after moderate rest.
Wednesday 7/28/21
A. Conventional Deadlift:
Every :30s for 10 Total Sets: (5 minutes)
5 Speed Deadlifts @60-70% of our 5RM
B. 3 Round for Time:
15 Box Jumps 30/24
30 Dumbell Snatch 50/35
35/25 Calorie Air Bike
*Must complete 15 Dumbbell Snatches on an single arm before switching
C. Extra Credit - Aerobic Support
4 Rounds for Max Calories:
1:00 Row
1:00 Bike
1:00 Ski
1:00 Rest
Endurance WOD Wednesday:
Meet out back at Feast
”Das Vee-Done-Ya”
Time Cap 45 minutes
1000 Double-Unders
Every 5 minutes Including 0:00
400m run
5 Russian KB Swings
5 Burpees
5 American KB Swings
Let’s see how we feel as we near the end of the cycle. We should be pretty dang comfortable with this movement by now. With a small percentage range that gives us a chance to really test this variation of the Deadlift if we are feeling it. If it is feeling heavy after the start of the week, then use this as an opportunity to dial in your technique in this capacity one last time.
Today we see a very classic CrossFit workout with a very small but potentially disrupting twist. Nearly always we see single arm dumbbell movements as alternating. Today we must complete 15 on one side before swapping to the other. There is some benefit to knocking out one side because the other gets a rest, but this might take a bit of getting used to as far as understanding your fatigue levels throughout the workout. The next issue is obviously the bike, not to mention the tall box jumps that come right after that bike. Be smooth, move efficient, and don’t get caught over pacing the first two rounds.
Ryan’s last Endurance Class. Farewell to an amazing Coach, athlete and human. Ryan, you will be missed greatly by the Feast community and we wish you well on your next adventure!
Thursday 7/29/21
Olympic Weightlifting
A. Front Squat:
Build to your Established 3RM in 15 Minutes
*Start at 90% and build only if you see fit
*If we aren’t feeling it - find a tough triple for the day
B. Snatch Wave:
2 Sets:
3 Snatch @ 75%
*Rest 1:00
2 Snatch @ 80%
Rest 1:00
1 Snatch @85-90%+
*Rest 2:00-3:00 between super sets
C. Structural:
3 Rounds for Quality:
50FT Single KB Waiters Walk (R)
5-8 Single Arm Dumbbell Cuban Press (R)
50FT Single KB Waiters Walk (L)
5-8 Single Arm Dumbbell Cuban Press (L)
20 Banded Face Pulls Red/Blue
*Move Through 3 Rounds @ Steady Pace
This week we get an opportunity to test our legs. The goal is to build to the 3RM we established at the beginning of the cycle. IF everything is going right this should still be tough but we should knock this down with confidence. However, if we are feeling off today then build to something heavy for the day and get geared up to attack this test in a few weeks.
This should look familiar - the back half of the cycle we hold onto the same format but switch to the Snatch. Waveloads are a fantastic way to get volume exposure at an intensity that matches the athlete. Take advantage of the lighter part of this cycle and use it as a chance to dial in any technique that still needs some attention.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 7/30/21
A. Upper Body PUMP Interval:
4 Total Sets:
14-20 Seated Single KB or DB Tricep Extension
ALAP Lateral Plate hold @ parallel 10/5
20 Banded Pull Aparts
*Rest 60-90s between sets
B. Functional PUMP Interval:
15 Minute EMOM:
Minute 1: 12-15 Double Plate Reverse Flys
Minute 2: 10-12 Double KB or DB Get Up Sit Ups w/arms extended
Minute 3: 45s AMRAP Banded Bicep Curls
Extra Credit - Mixed Aerobic Work:
2 Rounds:
600m Run Into..
21-15-9
Cal Ski
Cal Row
Cal Bike
*Rest 3:00 between sets
FRIDAY NIGHT LIGHTS WORKOUT AND VAL WELCOME HOME PARTY AT 5:30PM
Get your pump on early and come back late, or just show up at 5:30pm on Friday as we welcome Val home from the CrossFit Games. We’ll program one of her Games workouts, with appropriate scaling options, and hear from Val about her mindset as she attacked the workout. Think you’ve got what it takes to beat a Games Athlete? Let’s see it!
Arnold ain’t got Shheeii on us!
Saturday 7/31/21
For Time in Teams of Two:
800m Run
Into…
10 Rounds:
10 Front Squats 115/85
10 Bar Facing Burpees
Into…
800m Run
Alternate complete rounds - Run together.
Sunday 8/1/21
In lieu of Mobility today, we’ll do a surprise Endurance-style workout with Coach Ryan to bid him farewell, followed by a cookout. Stop by Feast to wish Ryan well on his next adventure in Idaho!