Valorous Week 5
Monday 5/3/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @70% of 1RM
B. For Time:
150 Wall Balls 20/14
*Every break you must rest 90s
*15 Minute Time Cap
Competitive CrossFit (De-Load Week):
Aerobic Capacity:
4 Rounds @ Steady Pace:
20 Cal Bike
20 Cal Row
20 Cal Ski
50 Double-Unders
*Rest 3:00 between sets
+
Mobility:
Scap Symmetry Protocol
This week is the first week we see some real percentages. The good news is you’ve had four weeks of building so this number should still feel pretty strong. Now is about the time we may see lifters and belts come out, but if you don’t need them just yet we still urge you to squat as raw as possible. Either way, big belly breath, nice balance in the foot, and bury these!
Today’s test is an interesting twist on a classic that we all love to hate: Karen. This idea came from one of our members, Marko, so if you want to be mad at me, at least be a little mad at him too! The idea is to hang on for big sets. With a minute and a half forced rest after each break, you should have plenty of time to recover to put together another large set. The battle will be between your ears today. Keep the self talk positive, and have fun with this one!
Tuesday 5/4/21
A. Clean and Jerk:
Every Other Minute for 6 Sets:
1 Clean and Jerk
*Start around 80% and build across to a heavy single for the day
B. For Quality:
18-15-12-9-6-3
Toes to Bar
15/12 Cal Air Bike after each set
This week and the following we get a chance to put our hard work to a bit of a test. Today we build from 80%, and our goal is to find a technically sound heavy single. That will likely be between 93-97% of our 1RM, but we wouldn’t be surprised if we see some early PRs today. Either way, apply the cues and coaching you’ve received in the previous weeks and move some tin!
This week we mirror a format we saw a few weeks back. The goal today is quality movement, either big controlled sets or small and precise sets. The bike after each set is intended to be taken at a steady pace. It will also act as a nice flush for the legs from Monday’s work. Find a pace on the bike you can hold for the entire workout, and make sure you point those toes!
Wednesday 5/5/21
A. 4 Rounds for Time:
500m Row
100 Double Unders
25 Single Dumbbell Box Step Ups 50/35 to 24/20”
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 75%
+
30 Minute Air Bike:
Every 5:00 get off the bike and perform:
2/Arm TGU - Moderate loading
Endurance WOD Wednesday:
Meet out back at Feast
Warm up Run to Chase Park
3 Rounds: 5 Laps
*Rest 3 min
*If not at Chase Park use 1600m or 1 mile
This week is for time, and as opposed to the previous weeks, we can really push the pace on most of this workout. The time on the rower should feel quick and comfortable. Aim to row close to or slightly faster than your 2K TT Pace. The Double Unders will either be a rest or a speed bump for you. Breaking those into some smaller sets is going to be key. Knowing that the Box Step Ups can only be done so fast, use that as your active rest period for this workout.
Tomorrow CrossFit will release the Masters AGOQ workouts. If you’re competing, use this bike as a flush from any soreness lingering from the week ,or take this day off completely, do some mobility, and plan on getting after the tests released tomorrow!
Good Luck to all our AGOQ athletes!
Thursday 5/6/21
Olympic Weightlifting
A. Snatch Balance:
5 Sets:
2-2-2-2-2
*Build across to a tough double for the day
*Rest 2:00 between sets
B. Pause Power Snatch Complex:
5 Sets:
3 Snatch Grip Deadlifts
2 Snatch Pulls
1 Power Snatch w/5s Pause in the catch
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
20 Russian KB Swings - HEAVY
15 GHD Sit Ups
10 Chin Ups
*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:
Handstand Walk Skills and Drills
B. Gymnastic Conditioning:
4 rounds for time
15 TTB
25ft HSW
15 Kipping Pull-Ups (no butterfly)
25ft HSW
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 5/7/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 80% of 1RM
B. Nancy:
5 Rounds for Time:
400m Run
15 Overhead Squats 95/65
Competitive CrossFit:
AGOQ Events TBD
This week we see yes, another 2.5% bump in our Back Squat. Now we’re talking! 80% should feel heavy, but we should still be confident in moving the bar. Keep in mind that this is only 9 total reps, and you’ve got plenty of rest in between. Use this week as a confidence booster moving in to the last 3 weeks of this Squat Program, where things will start to get tough.
This week we make a shift form the Hero Workouts to a CrossFit Classic. Nancy is intended to be a fast paced workout with top times in the 10-12 minute range. Run at a pace that is out of your comfort zone and make a point to run all the way to your barbell, get your hands on it and GO. This is a light barbell, cycle the reps fast, and do your best to stay unbroken as long as possible.
Saturday 5/8/21
22 Minute AMRAP:
50 Alternating Dumbbell Snatch
200m Run
50 Single Dumbbell Thrusters
200m Run
50 Single Dumbbell Devils Press
200m Run
50 Dumbell Goblet Squat
200m Run
Team will run together and split the Dumbbell work as they see fit.
Sunday 5/9/21
Rest Day - Get out and enjoy life.