Valorous Week 4
Monday 4/26/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @67.5% of 1RM
B. Interval:
3 Minute AMRAP:
100 Double Unders
16 Double Dumbbell Box Step Overs
AMRAP Alt Pistols in time remaining
*Rest 2:00
3 Minute AMRAP:
75 Double Unders
14 Double Dumbbell Box Step Overs
AMRAP Alt Pistols in time remaining
*Rest 2:00
3 Minute AMRAP:
50 Double Unders
12 Double Dumbbell Box Step Overs
AMRAP Pistols in time remaining
50/35#/Hand to 24/20” Box
Competitive CrossFit:
Aerobic Capacity:
18 Minute EMOM:
Minute 1: Max Cal Row
Minute 2: Max Cal Ski
Minute 3: Rest
+
Mobility:
2 Rounds through 10 Movements of Each
*Rest as needed between rounds.
Hip Flow
This week we start to get there. As we creep closer to the 70%+ range we will need to really dial in. These reps will no longer be routine or easy. Breathing and bracing will begin to become a major component of this work. Creating abdominal pressure is amongst the most important things to have when performing a heavy back squat. Not sure how to achieve that? Be sure to ask your Coaches in class and they will help you out!
Mixing grunt and skill work creates an interesting feeling. Today’s work will reward those who are efficient with a rope and those who are willing to grind through the Box Step Overs. Each set of these will reduce leaving you more time to perform your pistols. For some us that’s a good thing, others may not feel the same. Either way, efficiency and grit will get you through today’s workout.
Tuesday 4/27/21
A.Snatch + Overhead Squat:
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 weeks’ prior.
B. For Total Reps:
15 Minute EMOM:
Minute 1: 45s Max Effort Strict Pull Ups
Minute 2: 45s Max Effort SHSPU
Minute 3: 45s Max Effort Burpees
Back to the Snatch we go, and we mirror last week’s Clean and Jerk format, as you probably expected. Our goal is to build on the technique cues we received two weeks ago and apply those to a slightly heavier day of work. Between each snatch we will drop and rest, giving us time to asses any errors we may have made, or to capitalize on the good qualities of the lift. The Overhead Squat should be performed smooth and easy as our goal is to find comfort in a deep bottom position under some moderate to heavy loading.
This week we change the pace a bit and force you to slow down. With strict pull ups and HSPUs leading into the burpees, our heart rate should be calm enough to allow us to hit that third minute hard. Look to achieve consistency on both strict movements, whether that means scaling them or starting conservatively while knowing that your upper body muscle endurance will be put to the test today.
Wednesday 4/28/21
A. 25 Minute AMRAP:
50/40 Cal Air Bike
25 Toes to Ring
50 Wall Ball 20/14
25 American Kettlebell Swings 24/16
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 72.5%
+
For Total Time:
40 Pull Ups
*Rest 2:00
30 Chest to Bar Pull Ups
*Rest 1:00
20 Bar Muscle Up
*There is a three minute time cap on each section
Endurance WOD Wednesday:
For Time: 45 min cap
200 Double-Unders
100 Reverse Lunges
100 Slam Balls
50 Burpees
100 Slam Balls
100 Reverse Lunges
200 Double-Unders
*Every 3 Minutes starting at zero run 200m with a plate (45/25)
This week we Chip. For each movement alone the work is not overwhelming, but add them together and we have quite the task ahead of us. Be smart during the first 10 Minutes of the workout in order to set yourself up for success in the back half. Stay smooth on the bike, and break up the rest fo the work in a way that works for you. As we experience every Wednesday, staying consistent and diligent with our rest windows will be important in order to reserve time for the later reps.
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 weeks. 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 4/29/21
Olympic Weightlifting
A. Dumbbell Split Jerk:
5 Sets:
3-3-3-3-3
*Pause 3s in the catch on each rep
*Rest 2:00 between sets
B. Hang Power Clean:
5 Sets:
1.1.1
*Drop and reset between each rep
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
30-45s Belly Up GHD Hold @ Parallel
30-45s Sorenson Hold
8-10 Ring Dips
*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 4/30/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 77.5% of 1RM
B. DT:
5 Rounds for Time:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2OH
Competitive CrossFit:
For Time:
50 GHD Sit Ups
40 Alternating Dumbbell Snatch 50/35
30 sHSPU
20 Burpee Box Jump Overs 30”
In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.
Davis is survived by his wife, Megan; and 1-year-old son, T.J.
Saturday 5/1/21
10 Rounds for Total Calories in Teams of Two:
1:00 Max Cal Row
1:00 Max Cal Bike
1:00 Max Slam Balls 20/15
Athletes will alternate complete 1:00 time windows until 10 Rounds are complete. Each athlete will do each section a total of 5 times, 30 Minutes of total work with 15 Minutes of work for each athlete.
Sunday 5/2/21
Rest Day - Get out and enjoy life.