Prowess Week 5
We’re extremely happy with what we saw in STALWART. Yeah, there were many, many PRs, and more weight on the bar is awesome. But even more exciting to us were the improvements in technique, intention, and grit, both under the heavy barbells and in the Maximum Aerobic Power (MAP) WODs. So even if the barbell didn’t move the way you wanted it to at the end of the cycle, be confident that you absolutely improved your foundation of strength. Some days the lift is there, and some days it isn’t... but technique improvements will consistently show up, and transfer across all our movements.
Having built strength, we’re going to go even deeper on technique in this cycle, “PROWESS". We’ll be developing skill and expertise in Olympic lifting. Plan on interval lifting on Mondays, and fatigued, heavy lifts on Fridays. “Weakness Wednesdays” will be focused on both “Work Capacity” and “Gymnastic Capacity,” whichever you choose to attack first should be your focus throughout “PROWESS”. In addition we look to increase positional strength with supporting mobility work. Time to confront your weaknesses... and slay them.
- Head Coach Tony B.
Monday 3/9/20
A. Every Other Minute for 6 Sets:
2 Hang Snatch
*Start loading around 70% and build as you see fit.
B. For Time:
1000m Row
Directly Into…
10 Rounds:
4 Deadlifts 225/155
8 Toes to Bar
16 Air Squats
Competitive CrossFit:
A1. “Regional” Lunge:
5 Sets:
50FT in Two 25’ Segments
*Rest 60s
A2. Alternating Dumbbell Squat Snatch:
12-12-12-12-12
*Rest 2:00 between super sets
This week we turn from volume to intensity. We are dropping the amount of total reps by a TON so expect to get heavier for the rest of the cycle. The bar will stay in our hands for both reps and we will be focusing on maintaining the good pull and catch positions that we have build over the first four weeks.
Today’s buy in could be a trap for some . . . but on the flip side, pacing the rower too much will result in having to play catch up in the 10 Rounds. Once you get to the barbell, your goal should be to move through the early rounds at a consistent pace, then ramp it up during rounds 8-10 to finish fast and strong.
Tuesday 3/10/20
A1. Push press:
8-8-8-8-8
*Rest 60s
A2. Strict Pull Up:
12-12-12-12-12
*Rest 1:30 between super sets
B. 4 Rounds for Time:
10 Burpee Box Jump Overs 24/20”
15/10 Calorie Air Bike
20 Wall Balls 20/14
Today we get some classic push pull work. Our goal is to increase our loading across each push press set while maintaining consistent sets on the pull ups. The pull ups DO NOT need to be performed unbroken. Rather, aim for crisp and clean reps, breaking as needed in order to maintain that.
And you thought last week was bad…WOOF.
Wednesday 3/11/20
A. Gymnastic Capacity:
4 Rounds for Quality:
12-15 V Ups
8-10 P Bar Dips
3-5 Wall Walk
30-45s Hand Stand Hold
Rx+:
4 Rounds each for Time:
20 GHD Sit Ups
15 Ring Dips
50 FT HSW
*Rest 90s between rounds
B. Work Capacity:
1100m Row @ Goal Pace
600m Row @ Recovery Pace
300m Sprint
Competitive CrossFit:
Overhead Squat:
Build to a Heavy Single in 15 Minutes.
This week we turn our attention away from pure volume and pivot towards skill accumulation. The “For Quality” format allows us to really focus on body positioning and think about HOW we’re moving vs. how fast. For those of us who have mastered the fundamental movements, we have an Rx+ option that allows us to apply some speed to some more difficult movements.
Another small bump in our “Goal Pace” row distance. By now, you know we’re going to build by 100m each week. Stick with it... it’s only a little further than last week. You’ve got this!
Thursday 3/12/20
A. Front Squat:
3-3-2-2-1
*Rest as needed between sets
*Each set should be tough - Heavier than last week.
B. Low Block Power Clean:
5 Sets:
1.1.1
*Rest 10-15s between reps
*Set the blocks just below the knees
C. Structural:
3-5 Rounds for Quality:
200FT CrossWalk
200FT Sled Push
200FT Bear Crawl
Friday 3/13/20
A. Every 90s for 10 Sets:
30 Double-Under
1 Squat Clean + 2 Front Squats
*Start loading around 55% of your Clean 1RM and build as you see fit.
B. Finisher:
4 Rounds:
10 Single Arm Russian KB Swings/Side (HEAVY)
30 Hollow Rocks
20 Rotational Slam Balls 20/15
*Rest 1:00 between Rounds
Competitive CrossFit:
3 Rounds each for Time:
8 Sand Bag Cleans
150/100
100 FT Sand Bag Bear Hug Walk
20/16 Calorie Ski
Today we jump back to a familiar interval. Last time we saw Double-Unders we finished with a Thruster. This week we have a bit more work to complete. With the added squat motions we will experience a bit more leg fatigue. Being proficient with our Double-Unders is a must, but keep in mind there is more time in the 90s window than you think!
Grip it, rip it, and trust your technique.
Saturday 3/14/20
C’mon Champion:
4 Rounds for Time in Teams of Two:
25 Pull Ups
25 Deadlifts 135/95
25 Strict HSPU
25 S2OH
25 Toes to Bar
25 Clean and Jerks
Sunday 3/15/20
Rest Day - Get out and enjoy life.