Valorous Week 1
Monday 4/5/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @60% of 1RM
B. 2 Rounds For Time:
14 Front Rack Reverse Lunges 135/95
28 Bar Facing Burpees
Competitive CrossFit:
Aerobic Capacity:
5 Rounds:
30 Cal Air Bike @ Increasing Efforts
*Rest 3:00 between sets
Today we start a familiar cycle for the Back Squat. Last year leading up to the CrossFit Open we attacked a cycle named Stalwart. We saw some amazing progress in the Squat numbers across the board, and we are excited to revisit this cycle and see some more! Get used to squatting twice a week. 5x5s on Mondays and 3x3s on Fridays with an additional 4x4 day for the Competitive CrossFit athletes looking to take it to the next level.
To continue the lower body theme Mondays will feature single leg intensive workouts. Think lunges, pistols, box step ups and so on. Today’s workout is sure to be a burner, and that’s the goal. The Lunges should just barely be achievable unbroken and set you into the burpees with an elevated heart rate. That being said, the burpee technique has to be on point. Don’t just move fast . . . move fast with a purpose.
Tuesday 4/6/21
A. Clean and Jerk:
Every Other Minute for 6 Sets:
1.1.1+1
*Start around 60% and build as you see fit - technique focus
B. Gymnastic Capacity:
12 Minute EMOM:
Minute 1: 50s Max Calorie Row
Minute 2: 30s Max Effort HSPU (:15-:45)
Tuesday’s focus will be Olympic Weightlifting. We will see a fairly high amount of volume in the first few weeks and eventually turn that into heaver sets with less reps. Expect these to be technique focused throughout the entire cycle and be ready to get these lifts cleaned up. This format will be familiar to those who have been attending Oly Class, and these days should further progress skills learned there.
Tuesdays will also bring us to opportunities to increase our gymnastic capacity while under fatigue. These skills will be paired with either a machine or some other means of elevating the heart rate, which in turn will require us to rely on good technique. Utilizing a strong kip and maintaining a strong core position will be important, along with learning how to maintain relaxed breathing even when your heart is in your throat.
Wednesday 4/7/21
A. 22 Minute AMRAP:
400m Run
15 Box Jump Overs 24/20”
12 American Kettlebell Swings 24/16KG
9 Strict Pull Ups
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 65%
+
3 Rounds - Each for Time:
15 Toes to Bar
3 Rope Climbs
24 Cal Row
*Rest 2:00 between sets
Endurance WOD Wednesday:
Meet behind Feast
Warm up Run to Chase Park
3 Rounds:
3 Laps
Rest 1 minute
2 Laps:
Rest 1 minute
1 Laps
Rest 3 minutes
Cool down Run back to Feast
On Wednesdays we grind! Look to be in the 20+ Minute time domain for these days and expect them to be more slow moving grinding type movements such as today’s Strict Pull Ups. Run at a pace that is sustainable and get right to work on the Kettlebell Swings. The Pull Ups will likely be a bit of a speed bump so don’t be afraid to move to small sets on these pretty early in the workout.
For the Competitive CrossFit work on Wednesdays we see an optional third day of squatting. This squat cycle with the Wednesday addition adds a lot of volume to your week. Be smart and listen to your body—the Monday and Friday split for this is still plenty effective.
Thursday 4/8/21
Olympic Weightlifting
A. Snatch Complex:
5 Sets:
1 Snatch
1 Hang Snatch
1 BTN Push Press
1 Snatch Balance
*Rest 2-3 Minutes between sets
B. Pause Behind the Neck Split Jerk:
5 Sets:
3 Reps w/ pause in the dip and the catch
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
8/Arm 1/2 Kneeling Single Arm Dumbbell Press
8 Strict Chin Ups
30-45s/Side Straight Arm Side Plank
*Move through three rounds @ steady pace
During Valorous we will see a lot lighter barbell complex work as well as accessory work to aid the major lifts we see on both Tuesdays during CrossFit class as well as Saturday's during Olympic Weightlifting. This cycle will provide a lot of opportunities to develop our skills with the barbell!
Gymnastics Class
A. Skill Work:
Ring Muscle Up - 20 Minutes of Skills and Drills
B. Gymnastic Conditioning:
3 Rounds for Time:
2 LLRC
20 Toes to Bar
30 Push Ups
As we flow into a new cycle for gymnastics, we turn our focus to Ring Muscle Ups. Look for Coach PJ to work you through solid progressions for weeks to come.
Friday 4/9/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 70% of 1RM
B.The Chief:
5 Rounds - 3 Minute AMRAP:
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
Rest 1:00 between rounds
Competitive CrossFit:
3 Rounds - Each for Time:
4 Ring Muscle Ups
8 Double Dumbbell Box Step Overs 50/35# to 24/20”
16 GHD Sit Ups
*Rest actively on Assault Bike for 3 minutes
As mentioned, Friday will be our second prescribed squat day, but at 3x3 and a little higher percentage that Mondays. In addition, we see Hero workouts each week. Please note that if you attend the 6:30PM Bring a Friend Workout we will NOT be Squatting so we recommend you get those in before hand if you are focused on the cycle.
Friday’s Competitive CrossFit brings us a second touch of movements that might be in the qualifiers. Of course nobody really knows whats coming but we can make some educated guesses based off the equipment list and years past. Get used to these movements and hopefully we feel ready if and when they come up in the qualifiers.
Saturday 4/10/21
25 Minute AMRAP in Teams of Two:
200m Run
16 Bar Facing Burpees
14 Thrusters
12 Toes to Bar
Athletes will run the 200m together. Upon completion of the run divide the work as you see fit!
Sunday 4/11/21
Rest Day - Get out and enjoy life.