Valorous Week 3
Monday 4/19/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @65% of 1RM
B. 9 Minute AMRAP:
3-6-9-12, etc.
Double Kettlebell Deadlifts 24/16kg
Double Kettlebell Front Rack Reverse Lunges
Double Kettlebell S2OH
Competitive CrossFit:
Aerobic Capacity:
15 Minute EMOM:
10/8 Cal Air Bike @ Max Effort
Easy spin in time remaining
+
Mobility:
Thoracic Flow
Yep . . . another small bump, you know the drill. Keep it clean, control the bar and aim for as close to perfect reps as possible as we start to see the last few weeks of lower percentages. Shit’s gonna get real . . . real quick.
OH BABY, this workout will be taxing both physically and mentally. A single implement workout is always tough, since you have to pick your transitions. We challenge you to stay in the same 4ftx6ft square of rubber (no wandering) and keep your rest periods short and consistent. In addition to the battle of picking up the kettlebells, we also have a serious bout with time under tension. Breaking early and often is a must.
Tuesday 4/20/21
A. Clean and Jerk:
Every Other Minute for 6 Sets:
1.1+1
*Start around 70% and build as you see fit - technique focus still, but our goal is heavier than two week’s prior.
B. For Quality:
18-15-12-9-6
Chest to Bar Pull Ups
20 Cal Row after each set
This week we bounce back to our Clean and Jerk technique work. We see one less Clean and still the added Jerk on the final rep of each set. Our goal is to progressively get heavier, so aim to start this week’s sets 5-10% higher than you did two weeks ago. Although it is getting heavier, we should have no missed reps, and these should still largely be technique focused.
Week one was pulling, week two was compression and this week, we pull. Our goal is to have quality reps and consistent sets across the board. So for most of us, that means breaking these up into manageable sets and sticking to a consistent rest window. For others that means testing our limits. Going unbroken is absolutely possible, but that wont be an easy task.
Wednesday 4/21/21
A. 3 Rounds for Time:
800m Run
50 Bar Facing Burpees
25 Hang Power Snatch 75/55
25 Toes to Bar
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 70%
+
For Total Time:
50 kHSPU
*Rest 1:00
300FT HSW
*Rest 1:00
30 sHSPU
*There is a five minute time cap on each section
Endurance WOD Wednesday:
Meet out back at Feast
Warm up Run to Chase Park
10 x 1 Lap with 2 min rest in-between
*If not at Chase Park use 400m or 1 city block
This week we still see a long time domain, but you are in a little bit of control of exactly how long that may be. The “for time” format provides opportunities to push the pace on certain aspects of the workout in order to make up time for other areas. Most of us can handle this Barbell and Gymnastic volume, but how will we hang after 800m worth of running? We’ll see!
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 4/22/21
Olympic Weightlifting
A. Snatch Complex:
5 Sets:
3 Power Snatch
3 Overhead Squat
3 Snatch Balance
*Rest 2:00 between sets
B. Snatch Accessory:
5 Sets:
3 Empty Bar Snatch to Plates
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
2/Arm TGU
20 Russian KB Swings
20 Double KB Front Rack Walking Lunges
*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:
21-15-9
GHD Sit Ups
HSPU
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 4/23/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 75% of 1RM
B. Donny:
For Time:
21-15-9-9-15-21
Deadlift 225/155
Burpees
Competitive CrossFit:
2 Rounds - Each for Time:
30 GHD Sit Ups
100FT Regional Lunge 50/35
3 Rope Climbs
*Rest 3:00 between sets
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).
These Competitive CrossFit workouts should start to look familiar now. Fewer sets of total work this week but a little more volume per set. Finding that balance of intensity under this type of volume is very important.
Saturday 4/24/21
For Total Rounds + Reps in Teams of Two:
8 Minute AMRAP:
15 Box Jumps 24/20
15 Slam Balls 20/15
15 Air Squats
*Rest 2:00
8 Minute AMRAP:
9 Box Jump Overs 24/20
9 Slam Ball Thrusters
9 Squat Jumps
*Rest 2:00
8 Minute AMRAP:
6 Burpee Box Jump Overs 24/20
6 Slam Ball Box Step Overs
6 Hand Release Push Ups
Athletes will alternate complete movements and flow through each eight minute AMRAP. Score is total rounds + reps.
Sunday 4/25/21
Rest Day - Get out and enjoy life.