CrossFit Sweat Shop – Walnut Creek

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10/1/18 WOD Review

Monday
For today’s skill session, we’re going to bring it back to basics for all levels. Both movements will focus on isometric holds in order to reinforce good positioning/mechanics. Pick a version of each movement that is challenging yet you are able to hold for at least 20 seconds.
As for your main workout today, this is similar to the Saturday workout we had a few weeks ago. It’s an interesting workout where the runs are sprinkled in at places where we don’t usually place them. If you did the similar workout a few weeks ago, this will be a chance to know what to expect and manage your heart rate appropriately. Otherwise, just be cautious as to not fall into the “oh it’s only 3 rounds” trap as each round will take roughly 5-7.
 
Skill Session: Pulling & Core (all levels)
8:00 Alt EMOM
1) :20 – :30 Static Ring Row Hold -or- Static Hold with Chin over Bar
2) :20 – :30 Hollow Hold -or- L-Sit on Rings, Box, or Parallette -or- Weighted Plank
RxD:
3 Rounds –
403m Run
15 Wall Balls
200m Run
10 Front Squats 95/65
7 Burpees
Adv:
3 Rounds –
403m Run
15 Wall Balls
403m Run
10 Squat Cleans 95/65
7 Bar Facing Burpees
Beef:
3 Rounds –
403m Run
20 Wall Balls
403m Run
10 Squat Cleans 115/75
10 Bar Facing Burpees
Bison:
3 Rounds –
403m Run
25 Wall Balls
403m Run
10 Squat Snatches 135/95
10 Bar Facing Burpees
Tuesday
As an option for those that would like, there is a fun little complex for you guys to give a go. Complexes are great to work different portions of the lift and then put it all together. In this case, your power clean will have you focussing on using your legs to drive the barbel. The hang squat clean will give you a chance to focus on the top half of the lift, then you’ll put it all together during the squat clean where you’ll focus on driving with the legs and getting nice and tall once you pass your knees.
For your finisher, the movements are relatively simple so all you guys have to do is focus on managing your heart rate and muscle fatigue. Although the movements are fairly simple, please take care on busting out those “Instagram” worthy push ups!
 
A)
Every 1:30 for 15:00
2 Squat Cleans
Adv:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
B)
RxD:
5 Rounds –
10 KB Swings 53/35
6 Push Ups
Adv:
5 Rounds –
12 KB Swings 70/44
10/6 Push Ups -or- 6/4 Handstand Push Ups
Beef:
5 Rounds –
12 KB Swings 70/53
10/6 Handstand Push Ups -or- 30′ HS Walk
Bison:
5 Rounds
12 KB Swings 70/53
10 4″/2″ Def HSPU -or- 60′ HS Walk
*12:00 Time Cap
Wednesday
Today you guys will get a chance to dial in some rope climbs without having to deal with them during a metcon, or when you’re fatigued. The reason I included dead hangs is to build grip endurance as it takes a good chunk of time to climb all the way to the top of the rope. The single arm rows will give you guys an opportunity to work on single arm strength to mimic the hand over hand motion as you ascend the rope.
Just a quick note about your finisher for the day, each 70m portion of Part B will count as 2 reps (1 rep for each 35m) as to entice you to try and get back to the fence or back if there is little time remaining! So when the clock is ticking towards the end, don’t be afraid to get out there and get that extra rep!
 
Skill Session: Rope Climbs
Fundamental –
8:00 Alt EMOM
1) :30 – :40 Dead Hang (Weighted)
2) 8 – 12 SA DB Rows -or- SA KB Rows -or- SA Ring Rows
Guided –
Wrap Techniques with Coach
Assisted Rope Climbs with Coach
Conditioning –
Every 1:00 or Every 2:00
1 Rope Climb (1 Legless) (1 Short Rope)
 
A)
9:00 AMRAP
10 DB Snatches 45/25 (50/35) (Alt 50/35)
10 Sit Ups -or- Hanging Knee Raises (5 Toes to Bar) (10 Toes to Bar)
– rest 3:00 –
B)
9:00 AMRAP
15 Double Unders -or- 30 Single Unders (35 DU) (50 DU)
70m MB Carry 20/14
70m Run
*Adv and Beef: Start with B
Thursday
Name of the game will be managing your heart rate and staying consistent across the boards rep wise. You’re only work requirement will be the sled push, so just put in the work you’ll be proud of during the rest of the movements!
4 Rounds
1:00 Max Cals any Machine
1:00 Max Pull Ups (Chest to Bars)
1:00 Max Burpee Box Jump Overs (Beef and Bison: No Step Ups)
1:00 Max Shoulder to Overheads 75/55 95/65 115/75 135/95
1:00 70m Sled Push (15/empty) (25/15) (45/25) (55/35)
1:00 Rest
Friday
I wanted to introduce a new format for squat days. Using the EMOM format, my goal is to use a sort of “prescribed” rest for all levels. This is to ensure that everyone is getting the same stimulus during our squat sessions. If you want, you can still work with you buddy, but try limit your groups to a maximum of 3 people. In doing so, will allow you to get your weight changes in during he allotted time.
As for your finisher, the name of the game is “grunt work”. It’s good ol’ fashioned pick something up and move it! Nothing fancy to this one, but it’ll still be a good challenge since we don’t normally incorporate this long of a farmer carry. Enjoy!
A)
Every 2:30 for 20:00 (8 sets)
Front Squat
3 x 3 Reps
2 x 2 Reps
3 x 1 Rep
B)
403m Farmer Carry
200m Run (403m)
Farmer Carry = 1KB + 1DB
Rxd ~45/25
Adv ~50/35
Beef ~70/53
*8:00 Time Cap
Saturday
My goal is to keep each round roughly in between 3:00 to 4:00. It might seem like a lot of rounds, it is, but the volume is low each round to keep you guys moving! This is a good time to practice those mind games to keep you going. As for the version of squats you should choose to do, pick a version where you can come in and get all 8 reps completed every round.
 
Skill Session: Ring Muscle Ups
Fundamental –
8:00 Alt EMOM
1) 1-5 Strict Pull Ups
2) 1-5 Push Ups (Ring Push Ups)
Guided –
Transitions with Coach
Assisted Muscle Ups with Coach
Ring Support Holds with Coach
Conditioning –
Every 1:00 or 2:00
1-5 Muscle Ups or Strict Muscle Ups
 
RxD:
6 Rounds –
200m Run
8 Burpees
70m Run
8 Air Squats
Adv:
6 Rounds –
200m Run
8 Burpees
200m Run
8 KB Goblet Squats 53/35 or DB Squats 45/25
Beef:
6 Rounds –
200m Run
8 Lateral Facing DB Burpees
200m Run
8 DB Squats 50/35
Bison:
6 Rounds –
200m Run
8 Lateral Facing DB Burpees
200m Run
8 DB Squat Cleans 50-55/35-40
Sunday
 
Alt Tabata :20/:10
A)
8 Rounds
Wall Balls
DB Snatch 45/25 50/35 (Alt 50/35)
– rest 2:00 –
B)
8 Rounds
Box Jumps (Beef: No Step Ups)
Sit Ups -or- Hanging Knee Raises (Toes to Bar)
*Adv and Beef: Start with B
Cardio)
Every 10:00 for 40:00
Max Cals Any Machine
*start no later than 20:00 after the start of class

About Marko

CrossFit Sweat Shop Coach since 2014

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