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 2/3/20

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

B. 3 Rounds for Time:
50 Air Squats
25 AB Mat Sit Ups
15 Push Press 135/95

Competitive CrossFit:
A.For Total Load on a Running Clock:
0:00-15:00
Build to a 1RM Snatch
15:00-30:00
Build to a 1RM Squat Clean

Test Week, BEST Week.

Time to reap the benefits of our hard work. Focus on how you’re moving during the back squats this week. Do your best to stay under control and stay away from any of the belts, sleeves or other accessories. Breathe, Brace, Drive.

Todays conditioning will quickly begin to take it’s toll on the midline. Breath as you move and stick to big, steady controlled sets. Every break should be planned and kept on a short clock… can you hang onto the barbell?

Tuesday 2/4/20

A. Every Other Minute for 7 Sets:
Clean and Jerk 3+1
*Start loading around 60% and build as you see fit

B. 7 Minute AMRAP:
Double Dumbbell Burpee Box Step Overs 50/35#

Today we get a taste of what our next cycle will bring. We will be lifting on an interval with both a technique focus (Mondays) but also heavy and under fatigue (Fridays). Each day we want to enter with an intention… Footwork? Finishing the second pull? Speed Under the Bar? No matter what it is, perform each set with purpose.

Grunt work. Get some.

Wednesday 2/5/20

A. Gymnastic Capacity Test:
For Max Reps:
4 Rounds:
2 Minute AMRAP:
15/9 Cal Air Bike
Max Reps of “X” in Remaining Time
*Rest 1:00 between rounds

Round 1: Toes to Bar
Round 2: Pull Up
Round 3: HSPU
Round 4: Ring Muscle Ups

B. Work Capacity Test:
For Time:
2K Row TT

Competitive CrossFit:
A. Recovery Protocol:
10-15 Minutes of soft tissue work on lower body & back.

20-30 Minute Air Bike @Z1

10-15 Minutes of static stretching

Our tests today will help us determine what our focus will be for the next cycle. Introducing… “Weakness Wednesday”. Each Wednesday of the week you will work on either “Work Capacity” or “Gymnastic Capacity”. In addition to our capacity work we will see 10-15 Minutes of mobility that is directly relatable to our cycle. Today we test some of those ranges in hopes of increasing our range of motion mainly in the overhead position.

Thursday 2/6/20

A. Snatch:
Build to a 1RM in 20 Minutes or Less

B. Structural:
3-5 Rounds for Quality:
6-8 Chin Ups
6-8 P Bar Dips
6-8 GHD Back Extensions

Friday 2/7/20

A. Back Squat:
Build to a 1RM Back Squat

B. “Karen”:
150 Wall Ball 20/14

Competitive CrossFit:
A. For Time:
21-15-9
Deadlift 225/155
sHSPU

It’s time.

Saturday 2/8/20

Theres gotta be a catch right…

A. For Time in Teams of Two:
500/400 Calorie Air Bike

Sunday 2/9/20

Rest Day - Get out and enjoy life.

#FEASTONLIFE