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 1/20/20

A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @77.5%

B. For Time:
30-20-10
Hand Stand Push Up
Goblet Squat 24/16kg

Rx+: 32/24kg

Competitive CrossFit:
A. Snatch:
1-1-1-1-1-1-1
*Start around 85% and build as you see fit.

The end of focused building your rear end is near! Know that you’re making real progress in these last two weeks of percentage increase—hang in there stay tough.

Down the ladder we go, keeping in mind that once we get through the round of 30, we are already halfway home. Be wise with your set management in the first half of this workout as coming out too hot will come back to bite you. You know your shoulders aren’t as strong as your legs, so hit small, manageable sets on the HSPU, and make up time with big KB squat sets.

Tuesday 1/21/20

30 Minute EMOM:
Minute 1: 10-12 Overhead Squat 95/65
Minute 2: 10-15 American KB Swings 32/24kg
Minute 3: 6-8 BBJO 24/20
Minute 4: 50FT Double Dumbbell Walking Lunge
Minute 5: 10-12 Toes to Bar

This weeks EMOM brings us the best of the past 2 weeks—a blend of both grunt and skill work. Take advantage of the movements you’re efficient at to recover from the movements that may cause you issues. Loading is on the lighter side, so breathe through the reps.
GRIT.

Wednesday 1/22/20

A. Split Jerk:
Build to a heavy Single in 15 Minutes or Less

B. For Time:
18-12-9-6
Deadlift 225/155
Pull Ups

Directly Into…

6-9-12-18
Sit Ups
S2OH 95/65

Rx+:
Deadlift 275/175
Chest To Bar
GHD Sit Up
S2OH 135/95

Competitive CrossFit:
A. Back Squat:
Every 3 Minute for 4 Sets:
4 Reps @82.5%

This week we continue with heavy shoulder to overhead. Take the entire 15 Minutes window to build to a clean and crisp Split Jerk single. Our goal is to find a heavy rep for the day with less than 3 misses. Stay aggressive and focus on precise footwork.

Down and back with a twist.

Thursday 1/23/20

A. Snatch Complex:
Build to a Heavy Complex in 15 Minutes:
1 Snatch Deadlift
1 Snatch
1 Overhead Squat

B. Halting Snatch Deadlift
2-2-2-2-2
*Build across each set - end with a heavy double.

C. Structural:
3-5 Rounds for Quality:
60-90s Wall Sit
20 Russian Swings
30-45s Wall Sit
12/8 Cal Air Bike @ High Effort
*Rest 2-3 Minutes between sets

Friday 1/24/20

A. Back Squat:
Every 3 Minutes for 3 Sets:
3 Back Squats @87.5%

B. For Time:
20-30-40-30-20
Wall Balls
40-60-80-60-40
Double-Unders

Competitive CrossFit:
A. For Time:
5 Squat Clean 185/125
50FT HSW
4 Squat Clean 205/135
50FT HSW
3 Squat Clean 225/155
50FT HSW
2 Squat Clean 255/165
50FT HSW
1 Squat Clean 275/175

Focus, breathe, brace and drive.

You choose: (a) big sets or (b) small work, small rest. Either way, go into this one with a plan, or the wheels will come off quick. Good squat mechanics is a must or your shoulders will become over-taxed, and you’ll feel it during the Double-Unders. Stay relaxed during both movements, and breathe as you work.

Saturday 1/25/20

Split work how you see fit.

Partner Burpee:
Partner 1 will hold a Low Plank (Elbows)
Partner 2 will perform burpees over Partner 1

A. For Time in Teams of Two:
150 Single Dumbbell Box Step Ups 50/35 to 24/20
50 Partner Burpees*
150 Alternating Dumbbell Snatch
50 Partner Burpees
150 Dumbbell Hang Clean and Jerks
50 Partner Burpees
150 Single Dumbbell Thrusters 50/35

Sunday 1/26/20

Rest Day - Get out and enjoy life.

#FEASTONLIFE