Valorous - Test Week
Monday 6/7/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @60% of 1RM
*De-Load
B. 2 Rounds For Time:
14 Front Rack Reverse Lunges 135/95
28 Bar Facing Burpees
Extra Credit:
3 Rounds - Each for Time:
50FT HSW
9 Overhead Squats
50 FT HSW
*Rest 3:00 between rounds
Round 1: 135/95
Round 2: 155105
Round 3: 185/125
Test week means it’s time to reap the benefits of our diligence and hard work. Trust the process and focus on the effort given throughout the entire week. Keep in mind that recovery this week will be as important as ever. Extra carbs, extra sleep and extra mobility will be some of the best aids to get you to PRs and keeping your body grooved.
Today we de-load for our back squats. Look to remove any extra gear we may have been using for the heavier percentages. Focus on breathing and bracing, focus on staying balanced and maintaining a fast contraction speed through each set. As for our conditioning, this should look familiar. Not only have we done this workout in this cycle, but we have also done a f*ck ton of burpees. Both technique and overall resilience to this movement should have improved vastly. That being said, you probably learned the lunges are just a small hiccup in what is mainly a burpee endurance workout.
Tuesday 6/8/21
A. Snatch Gauntlet Primer:
9 Minute EMOM:
Minute 1: 3 Seated Box Jumps 30/24
Minute 2: 10-12 Kang Squats
Minute 3: 20-40 Single-Unders
B. Snatch Gauntlet:
Every 90s Until Failure:
30 Double-Unders
1 Snatch
*Bar starts at 135/95 and increase by 10/5# per round
Today we turn our attention directly to the Snatch. Use the first portion of today’s work to get the body primed. Really focus on how you’re moving through this EMOM. The goal is to activate our bodies and get ready for this gauntlet. You are no stranger to this format and as a lot of you have experienced this tends to yield both expected and unexpected PRs. Have fun, stay confident and crush this workout.
If we are looking at the starting numbers listed and thinking, “I will only make a few rounds following 135/95,” let’s talk with our Coaches and decide the appropriate place to start. We should aim to be in the workout for at least 10 rounds, which probably means starting around 55-60% of our 1RM.
Wednesday 6/9/21
A. For Time:
1 Mile Run
Into…
5 Rounds:
15 Hand Release Push Ups
12 Double Kettlebell Kettlebell Snatch 16/12kg
9 Strict Pull Ups
Into…
2000m Row
Extra Credit - Competitive CrossFit:
Front Squat:
3-3-3-3
*Moderate loading across
+
3 Rounds - Each for Time:
25 GHD Sit Ups
18 Burpee Box Jump Overs 24/20"
9 BMU
*Rest 3:00 between rounds
Endurance WOD Wednesday:
Feast 505 Mobility Session outback at Feast
This cycle’s last long grinder is today, and we’re sure some of you are glad to see these go. For those Endurance junkies, don’t worry—Endurance Class with Coach Ryan is ready and waiting for you every week at 6PM.
For this piece we need to be smart about the first 70% of the workout. With there being a lot of work throughout we need to be smart and play to our strengths. Those that hit the run a little too fast might have a hard time recovering during the rounds. Those that are better at the true “CrossFit” style work may be better off running at a moderate pace and coming in the door ready to get to work. Either way, that 2K at the end is the crux. Be sure to pace the first half out nicely and get ready to drop the hammer home for the last 300m. Not so comfortable on a Rower for that duration? Don’t worry, we will work on that next cycle.
Thursday 6/10/21
Olympic Weightlifting
A. Barbell Complex:
Build to a Tough Complex in 20 Minutes:
1 Jerk + Squat Clean
B. Structural:
3 Rounds for Quality:
20 Banded TKE
20 Heels Elevated Cyclist Squats
100FT Suitcase Walk/Side
45-60s Ring Plank Hold
*Move Through 3 Rounds @ Steady Pace
Today we bring a little twist to the Clean and Jerk. We have put a pretty sturdy emphasis on our Jerk Technique this cycle so we want to let that shine. This complex is a Split Jerk, about a 15s rest and then a Squat Clean at the same load we successfully jerked. Don’t let this mess with your head. You know the movements and the way to manage a load in this fashion . . . it’s just backwards, that’s all!
Gymnastics Class
A. Skill Work:
TBD
B. Gymnastic Conditioning:
TBD
As we flow into a new cycle for gymnastics, we turn our focus to Handstand Walking. Look for Coach PJ to work you through solid progressions for weeks to come.
Friday 6/11/21
A. Back Squat:
Build to a 1RM in 20 Minutes
B. Break up With Grace:
For Time:
30 Clean and Jerks 135/95
*Every time you break you must rest 60s
Extra Credit - Competitive CrossFit:
For Time:
21-15-9
Thrusters 115/85
6-9-12
BMU
Game Day. Time to put the last nine weeks of hard work to the test. Get in there, get after it and lift some tin. Name of the game to max day is don’t overthink it. You know what to do, so just do it.
We saw a mix of this breaking up type workout with Karen. A very different time domain and stimulus so the goal today is to really come out hot and test our capacity with some TNG Clean and Jerks. Keep in mind an unbroken Grace is about 60s of total work. So unless you’re planning on not putting that bar down the work to rest ratio should be in your favor. We challenge you to complete this work in three sets or less.
Saturday 6/12/21
For Time in Teams of Two:
80 Burpee Box Jump Overs 24/20
*Rest 2:00
80 Thrusters 95/65
*Rest 2:00
80 Chest to Bar Pull Ups
*Rest 2:00
80 Wall Balls 20/14
One partner works for 60s while the other rests until each section is complete. Upon completion of each section, teammates rest 2:00 together.
Sunday 6/13/21
Rest Day - Get out and enjoy life.