Valorous Week 6
Monday 5/10/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @72.5% of 1RM
B. 3 Rounds for Time:
100FT Single Dumbbell Overhead Walking Lunge 50/35
16 Box Jump Overs 24/20”
13 Toe to Bar
Competitive CrossFit - MURPH Prep:
3 Sets - Each for Time:
800m Run
*Rest 2:00
Guess what? You guessed it . . . We’re creeping the weight up again this week. Keep that bar moving quickly and confidently out of the hole. Take the time to reset your breath/brace at the top of each rep. You’ve got this!
Box Jumps . . . easy-peasy, right? Well, let’s see how they feel after some lunges! Lunge at a steady pace and move smoothly through the box jump overs. We have learned a lot of techniques for the jump over, so pick one that allows you to keep moving and take minimal breaks. With the Toes to Bar being in a smaller rep range, aim to push it a bit there to make up some time.
Tuesday 5/11/21
A.Power Snatch:
Every Other Minute for 6 Sets:
1 Power Snatch
*Start around 80% and build across to a heavy single for the day
B. For Quality:
18-15-12-9-6-3
Hand Stand Push Up
200m Run after each set
*Rx+: sHSPU
Last week, heavy Power Cleans. This week, find a heavy Power Snatch for the day, applying the technique skills and drills we’ve practiced the past 5 weeks.
By now this format should feel familiar, but we mix it up with a run, because after all MURPH is right around the corner! Pick a rep scheme and stick to it OR go for huge sets. Either way the goal of this session is quality vs speed.
Wednesday 5/12/21
A. 30 Minute AMRAP:
50 Double-Unders
500m Row
50 Double-Unders
5 Rounds of “Strict Cindy”
Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 77.5%
+
Accumulate 100 Push Ups for Quality*
*Weighted if possible
Endurance WOD Wednesday:
Out Back at Feast
400m Suitcase Carry buy in 24/16
Then…
5 Rounds:
40 Double-Unders
40 Reverse Lunges
400m Run
40 Russian KB Swings
40 Air Squats
Then…
400m Suitcase Carry Buy Out
Another long time domain with a twist! At the end of that second set of Double-Unders, you will transition into 5 Rounds of Strict Cindy, then get back to work on the Double-Unders and continue that process. This is a LONG workout, so be sure to plan for some breaks in your work and come out of the gate at a pace you can maintain. Also, check out last Wednesday’s Insta post for strategies for fueling.
More Murph Prep - these push ups are for QUALITY. This should take you no longer than 10 minutes. If you think you may need to reduce the volume be sure to ask a Coach for assistance!
Thursday 5/13/21
Olympic Weightlifting
A. Deficit Clean Pull:
5 Sets:
3-3-3-3-3 From a 2” Block
*All sets above 90% of Clean 1RM
*Rest 2:00 between sets
B. 3 Position Power Clean:
5 Sets:
1 From the High Hang
1 From the Hang
1 From the Floor
*Keep it light to moderate
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
20 Double KB Front Squats
30-45s Double KB Front Rack Wall Sit
20 Banded Pull Throughs
*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:
”Core Work”
2 Rounds:
20 Lateral Ball Slams
30 Weighted Russian Twist
10 Strict TTB
Max Effort Plank
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 5/14/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 82.5% of 1RM
B. “Grettel”:
10 Rounds for Time:
3 Clean and Jerks 135/95
3 Bar Facing Burpees
Competitive CrossFit - MURPH Prep:
For Time:
400m Run
150 Air Squats
500m Run
As we near the back end of this Squat Cycle we need to be sure we are staying focused. These reps are going to begin to get tough so start lock down a consistent routine for unracking the bar, getting set for the rep, and moving through the squat. Go into each lift with confidence and know that this work will pay off with some big numbers in the next few weeks.
This week we tackle one of the newer CrossFit “Girl” Workouts. Ingrid is a twist on a classic that we all know and love, Grace. This format will force us to hang onto the barbell a little longer than we want to. Come out at a pretty quick pace and look to push all the way through the entire workout. This one should hurt nice and good.
Saturday 5/15/21
14 Rounds for Time:
10 Single Arm KB Snatch 32/24
8 Single KB S2OH
6 Single KB Thruster
*Every OTHER Minute on the Minute Including 0:00 Perform:
5 American Kettlebell Swings
Sunday 5/16/21
Rest Day - Get out and enjoy life.