Stalwart Week 1

It’s that time of the year again… time to get you STRONG. The dictionary says “stalwart” means reliable, sturdy, and strong. Sounds good to us! During this eight week cycle we will focus on the Back Squat. Plan your squats using %s of your 1RM on Monday and Fridays. And don’t worry—we won’t leave out the conditioning. We’ll sub focus on Maximum Aerobic Power (MAP), along with overhead pressing. Get ready to be STALWART!
- Head Coach Tony B.

Monday 12/9/19

A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @60%

B. 5 Rounds for Time:
15/12 Cal Row
5 Bar Muscle Up

Competitive CrossFit:
A. Olympic Interval:
Every other Minute for 6 Sets:
1.1.1 Snatch @65%+

Day one of our eight-week squat cycle starts nice and easy. Look to move this lighter percentage well with intention. Our goal is not to “bounce” out of the hole but rather control the eccentric phase of each repetition.

Pull baby pull! We challenge you to pick a gymnastic movement you can attack today. Can you go unbroken? Thats the goal, but be aware a lot of time could be lost during the row. Keep that pace up and go for broke!

Tuesday 12/10/19

A. 5 Minute AMRAP:
8 Cal Air Bike
8 Hang Power Cleans 95/65
*Rest 2:00

5 Minute AMRAP:
8 Box Jumps
8 Overhead Squats 95/65
*Rest 2:00

5 Minute AMRAP:
8 Toes to Bar
16 Alt Pistols

Our goal is to move consistently across all 15 minutes of work. The rep ranges should be achievable for us today and we should aim to stay unbroken on each individual movement for each interval.

Wednesday 12/11/19

A. 10 Minute EMOM:
Minutes 1-5: 2 Push Jerks
Minutes 6-10: 1 Split Jerk

B. 3 Rounds Each for Time:
100 Double-Unders
30 AB Mat Sit Ups
20 Front Rack Reverse Lunges 115/85
*Rest 2:00 between rounds

RX+: GHD Sit Ups

Competitive CrossFit:
A. Back Squat:
Every 3 Minutes for 4 Sets:
4 Back Squats @65%

Plan to stay moderate on today’s EMOM. We do not want any missed reps as we near the end of the window. Focus on speed under the bar and solid footwork.

Steady wins the race today. Breathe through those larger sets of double-unders and don’t be afraid to break up the first round. Hang onto that bar for the lunges! Its only 10 reps/leg!

Thursday 12/12/19

A. Power Snatch:
5 Sets:
1.1.1 @ 70-75% of 1RM
*Rest 2 Minutes between sets

B. Snatch Grip Deadlift + Snatch Pull:
5 Sets:
2+2 @ 90%+ of Power Snatch 1RM
*Rest 2 Minutes between sets

C. Structural:
3-5 Rounds for Quality:
10-15 Double Dumbbell Prone Rows
10-15 P Bar Deficit Push Ups
20-30 Banded Face Pulls

Friday 12/13/19

A. Back Squat:
3x3 @70% of 1RM

B. For Time:
75 Wall Balls 20/14
50 Deadlifts 135/95
40 Chest to Bar Pull Ups
30 Hand Stand Push Ups
20 Squat Snatch 135/95

Competitive CrossFit:
A. Air Bike Interval:
30 Sets:
20s @ 80% Effort
40s @ Steady Spin

Moving forward Fridays will be our heavy squat days. Find a groove in your warm up and rely on a similar approach week to week. Go through the mental checklist, then crush the weight.

Today’s chipper is for time and will have an aggressive time cap, forcing us to get back to work before we might want to. Don’t be afraid to go big in some spots, while using a little more strategy on other movements. Remember, your plan will likely look different than the athlete next to you, and that’s OK.