Stalwart Week 3

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 12/23/19

A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @67.5%

B. For Time:
10-8-6-4-2-4-6-8-10
Thrusters 95/65
Chest to Bar Pull Ups

Competitive CrossFit:
A. Olympic Interval:
Every other Minute for 6 Sets:
1.1 Snatch @70%+

Another small bump for the squat. We will continue to make consistent small jumps each week from here on out.

Pace is key. Breaking up the pull ups will be a must for most of us—getting ahead of the imminent fatigue is very important. Don’t waste time between movements as transitions will add up.

Tuesday 12/24/19

The 12 Days of Feastmas:
1: Squat Clean 135/95
2: Front Squats 135/95
3: S2OH 135/95
4: Deadlifts 135/95
5: Box Jumps 24/20
6: Wall Ball 20/14
7: Toes to Bar
8: Push Ups
9: Slam Ball 20/15
10: Pull Ups
11: Dumbbell Front Rack Reverse Lunges 50/35
12: Devils Press 50/35

Wednesday 12/25/19 Happy Holiday Feast Family!

Thursday 12/26/19

A. Power Snatch:
1-1-1-1-1-1-1
*Build to a tough single
*Rest 2 Minutes between sets

B. Snatch Pull + Snatch High Pull + Muscle Snatch
5 Sets: 2+2+2
*Rest 2 Minutes between sets

C. Structural:
3-5 Rounds for Quality:
12-15 Strict Dips
12-15 Barbell AB Roll Outs
20-25 Weighted GHD Hip Extensions

Friday 12/27/19

A. Back Squat:
Every 3 Minutes for 3 Sets:
3 Back Squats @77.5%

B. 17 Minute AMRAP:
25 Wall Ball 20/14
15 Toes to Bar
10 Deadlift 225/155

Competitive CrossFit:
A. Interval:
5 Rounds:
30 Cal Air Bike
30 Cal Row
*Rest 90s

Focus on staying under control during the eccentric phase of the squat. We don’t need to feel like we’re moving at tempo, but it is important to keep all the “pieces” in place when we transition to the concentric phase.

Move smooth, break it up, and keep transitions under control. Lot’s of work to be done today - find your GRIT.