Valorous Week 2
Monday 4/12/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @62.5% of 1RM
B. 3 Rounds For Time:
20 Alt Pistols
15 S2OH 115/85
10 Hang Power Clean
Competitive CrossFit:
Aerobic Capacity:
3 Rounds - Each for Time:
500m Row
400m Run
350m Ski
*Rest actively 4:00 between sets
We will build our Back Squat very slowly and gradually across the next eight weeks. The goal is that by increasing in small increments we gain confidence as the bar gradually gets heavier. This week should still feel nice and smooth. If at all possible, don’t rely on the stretch reflex of the squat and stay away from gear that assists you with handling the heavier loads!
As mentioned last week, Mondays bring a lower body workout, but this week we add a barbell in the mix. The impact of the pistols on our ability to drive through the floor will be the main factor here. Being efficient and technically sound on the barbell is a must as we aim to push the pace on this workout from start to finish.
Tuesday 4/13/21
A. Snatch + Overhead Squat:
Every Other Minute for 6 Sets:
1.1.1+1 Overhead Squat
*Start around 60% and build as you see fit - technique focus
B. Gymnastic Capacity:
5 Rounds:
2 Minute AMRAP:
15/12 Cal Air Bike
Max Toes to Bar in time remaining
*Rest 1:00 between rounds
This week we mirror last week’s work with the snatch. Instead of finishing our final rep with a Split Jerk, we finish with an Overhead Squat. The goal of today’s work is to find confidence and control in the bottom position. Keep it light and quick today.
This week we test our ability to maintain strong positions in large sets of Toes to Bar. The bike should take around a minute each round, leaving you with a minute to get on the bar, get some work done, rinse, and repeat. Going big isn’t the right approach for everyone, but if you do decide to do a small number of reps in each set, make sure you keep an eye on the clock and hold yourself accountable for short rest periods, and stay close to the bar.
Wednesday 4/14/21
A. 20 Minute AMRAP:
100 Double Unders
50 Single Dumbbell Box Step Ups 50/35 to 24/20”
40 Alternating Dumbbell Snatch
30 Chest to Bar Pull Ups
20 Wall Walks
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 67.5%
+
3 Rounds - Each for Time:
50FT HSW
12 Double Dumbbell Power Clean and Jerks
15 sHSPU
*Rest 2:00 between sets
Endurance WOD Wednesday:
For Time - 40 Min Cap
100 box step ups (24/20)
1600m Run
1 Round:
12 Push Ups
14 Russian KB Swings
18 Box Step Ups
1200m run
2 Rounds:
12 Push Ups
14 Russian KB Swings
18 Box Step Ups
800m Run
3 Rounds:
12 Push Ups
14 Russian KB Swings
18 Box Step Ups
400m Run
4 Rounds:
12 Push Ups
14 Russian KB Swings
18 Box Step Ups
100 box step ups
20 Minutes again—here we go! Break early and break often. This workout will severely tax your posterior chain as well as your shoulders. Be sure you honor strong positions and keep a steady pace from start to finish. If you have a strength within this workout be sure to capitalize on that knowing it will be a while before you get back to that same movement.
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. As a reminder, this is in addition to the main class workouts.
Thursday 4/15/21
Olympic Weightlifting
A. Dumbbell Pause Split Jerk:
5 Sets:
3 Reps with a 2s Pause in the dip and the catch position
*Rest 2:00 between sets
B. Clean Complex:
5 Sets:
3 High Hang Squat Cleans + 2 Squat Cleans
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
15 GHD Hip Extensions
8/Side Pallof Press
20 Hollow Rocks
*Move through three rounds @ steady pace
During Valorous we will see a lot of lighter barbell complex work as well as accessory work to aid the major lifts we see on Tuesdays during CrossFit class as well as Saturdays during Olympic Weightlifting. This cycle will provide a lot of opportunities to develop our skills with the barbell!
Gymnastics Class
A. Skill Work:
Hand Stand Walk - 20 Minutes of Skills and Drills
B. Gymnastic Conditioning:
12 Minute EMOM:
Minute 1: 8-10 Weighted Sit Ups
Minute 2: 30-45s Hollow Rocks
Minute 3: 30-40 Flutter Kicks
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 4/16/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 72.5% of 1RM
B. Loredo:
6 Rounds For Time:
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
Competitive CrossFit:
3 Rounds - Each for Time:
20 GHD Sit Ups
8 Double Dumbbell Snatch 50/35
6 Bar Muscle Ups
*Rest 3:00 between sets
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (121231).
Another Friday, another midline test. We saw a LARGE volume of GHD sit ups in the quarterfinals so we want to make sure we are ready of that comes back around.
Saturday 4/17/21
10 Rounds for Time in Teams of Two:
200m Run
9 Deadlifts 155/105
6 Box Jumps 24/20
3 Squat Cleans
Athletes will alternate complete rounds until 10 Rounds are complete.
Sunday 4/18/21
Rest Day - Get out and enjoy life.