*weekly programming focus overview at the bottom*
Monday
Strength
12:00 minute Clock to Complete the Following:
Back Rack Reverse Lunges
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load
*Percentage is based on your 5RM Back Rack Reverse Lunges
*Rest as needed between sets
*Build up to 75% of 5RM or 65% of 1RM Back Squat
into..
Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM)
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For Time:
100 Hang Power Snatches
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats
Load: 65/45 lb
Time Cap: 20 minutes
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WOD THOUGHTS: Today, we will be starting off with our Back Rack Reverse Lunge and 20 Rep Back Squat progression. This will be a good dose for the legs with the goal of building better leg stamina and muscular endurance. We will then get into the workout “Andi”. This is a new benchmark Crossfit posted two years ago. The loads are meant to be light, so all we want to do is prime the barbell cycling components here, talk over form and movement efficiency then let athletes tackle the workout. We are putting a 20:00 minute time cap on the workout which means a lot of athletes here should go with the empty barbell option and just work the mechanics and speed of movement
Tuesday
Gymnastics Progression Work
Bar Pull-Over
—
3 Sets, For Max Reps
9:00 minute AMRAP
400 Run
10 Bar Pull-Overs
400 Run
20/14 Calorie Echo Bike
400 Run
…into…Max Renegade Rows (only row) in the Remaining Time
1:00 minute rest between AMRAPs
Load: 50/35lb
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WOD THOUGHT: Renegade Rows (only the row part of a renegade row, no push up)
Today, we are getting into some fun drills and skills for the Bar Pull-Over. We will be bringing these in for some skill development and fun for a new movement into the mix that develops strength and body control. A lot of athletes will probably be a little annoyed at first by this movement, but if we look through the progressions, develop a plan for the progressions and skill practice time we can get a lot of buy-in today in order to really teach the movement. Once we have gone through the progressions and play time we will be getting into the workout. We just need to touch on the stimulus of the day, time domain, and movement mechanics for the Renegade Row. The goal here is to get about 1:00 minute of work on the Renegade Row which will surely tax your midline and lats.
Wednesday
P1 Strength
DB Front Rack Reverse Lunge
Every 2:00 minutes, 4 Sets
5 Reps/Leg
*After each set:
10 KB Plank Pull Throughs
10 Single Leg Hip Thrusts (each leg)
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Strength
Part A: Deadlift
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
Part B: Bench Press
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
—
Optional Accessories
12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 2-3 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hoid
Minute 4: 15-20 Ghd Hip Extension
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WOD THOUGHTS: Big strength day on the menu today. We are getting after a two-part strength WOD today with the emphasis on the heavy single for each set, however the drop sets will help to reinforce good form and build some extra volume for each movement. Due to the fact that the singles are starting at 85% of our 1RM we will need to spend about 8:00 minutes building our weights there for each set. This means that the day consists of a lot of time talking through mechanics, building up loads and then hitting the working sets. Spend the time talking through the mechanics of each movement and points of performance for a quality set-up position, along with going through the ability to brace against your diaphragm.
Thursday
Gymnastics Skill Work
Every 2:00 minutes, 5 Sets
:30 seconds of Working Time Accumulating
Rest the remainder of the 2:00 minutes before getting back into the next set
*Competitor
The Square Handstand Walk
*Level 3:
Freestanding Handstand Plate Walks
*Level 2:
Handstand Plate Walks (Wall Supported)
*Level 1:
Box Plate Walks
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4 Sets of the following:
3:00 minutes On : 1:00 minutes Rest
3 Wall Walks
15/12 Calorie Row
2 Wall Walks
15 Toes to Bar
1 Wall Walk
Max Alternating Dumbbell Hang Snatch @ 50/35lb
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WOD THOUGHTS: We have a multitude of scaling options and suggestions that we can continue to work through during the time period for work. We have put this on a clock to keep the class moving in the right direction and will prime them up leading into the second part of today which is the conditioning piece of Wall Walks, Rowing, Toe to Bar, and Alternating DB Snatch. For our higher level competitors we will continue the Handstand Walk theme and work Handstand Walks instead of Wall Walks. The focus for this piece is shoulder and midline stamina conditioning.
Friday
“The Lyon”
5 Sets, For Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups
Load: 165/115 lb
2 minutes Rest between rounds
CAP: 25 mins
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WOD THOUGHTS: We have a hero workout in the mix today with “The Lyon”. This is a re-test from earlier this year and a great mixed barbell conditioning piece that will move towards a moderate heavy barbell load that should allow for quick singles on the Squat Cleans and then move into unbroken sets of Shoulder to Overhead. If that does not seem feasible, but your athletes are looking at Rx’ing this workout suggest that they move to a lower weight and go down to Level 2 in order to stay within the time domain and stimulus we are looking for.
Back Story: Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
Saturday
Complete with a Partner for Time
10-20-30-40-50
American Kettlebell Swings 53/35lb
Box Jumps 24/20”
Abmat Sit-Ups
Wall Balls 20/14lb
Calorie Echo Bike
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WOD THOUGHTS: We have a fun escalation ladder of reps here that is to be done with a partner and split up in any way you want. If you have an endurance freak in the class that wants to try to tackle this solo, and I am sure you will, let them have at it and see if they can finish under the time cap of 40:00 minutes. We have this split as it is an appropriate level of volume, while also keeping the intensity high as this turns into an interval session with a 1:1 work to rest ratio.
(Female Bike Calories 7-14-21-28-35)
*Work can be split as desired with your partner
*Special note: If you have a male/female pairing and you are scaling this even across when men do 10 Calories, Women do 7
So male/female teams pairing would look like (8-17-25-34-42)
Goal: 30:00-35:00 minutes
Time Cap: 40:00 minutes
Sunday
5 Sets, For Time
3/2 Rope Climbs
6 Wall Facing Handstand Push-Ups
90ft Dual Dumbbell Farmers Carry 70/50lb
9 Ring Dips
9 Inverted Rows
15 Push-Ups
Rest 2:00 minutes between sets
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WOD THOUGHTS: Today is all about upper body muscular endurance and stamina with a little push and pull workout focusing on bodyweight movements. The goal with this one today is to keep the movements unbroken, (besides the rope climbs), and working towards full range of motion on each and every movement. This means hitting a deep position on the dip and a full lockout as well as pulling all the way to the chest for the inverted rows. This will lead to huge benefits and can be thought of as an accessory gymnastics’ strength piece for the week. For those that don’t have Sunday classes this would be a good addition as an extra workout sometime during the week that your athletes can add in if they so choose and want to work on some extra volume for their gymnastics strength.
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Weekly Programming Focus: Hey Power House Crew, we are now into Week 7 of the PRVN Swole Cycle. This week builds off our previous weeks in the big meso-cycle view where we are continuing our Back Rack Reverse Lunge Progression on Monday, building more gymnastics pulling on Tuesday, flowing into a big strength day with our Deadlift and Bench Press progressions, hitting some good skill work for Handstand Walks on Thursday, and finally finishing off the main part of the Week with a Hero WOD “The Lyon” that is focused on barbell cycling and conditioning. We have specifically added in the extra Handstand Push-Up work on Friday as well as some added gymnastics strength conditioning on Sunday. Our more leg intensive days will definitely be on the Monday, Wednesday, Friday, Saturday cycle with our more upper body Gymnastics Emphasis landing on Tuesday, Thursday, and Sunday. Conditioning this week is built around some longer style workouts and a muscular endurance emphasis with no purely monostructural workouts, but Tuesday will be the day that feels more conditioning biased. Have fun and get after it!