CrossFit Sweat Shop – Walnut Creek

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10/29/18 Weekly WOD Review

Monday
Starting off the week with some interval training! Each interval should take you 3:00 – 3:30 (at the MOST 4:00) so please plan accordingly by checking in with your coach in order to get the appropriate stimulis. Although your score will be total time to complete the workout, I strongly recommend keeping track of your times per round. This is always a good time to see if you can maintain your efforts as the workout goes on. If you choose to keep track of your times per round, I recommend staying within :10 of all rounds. Enjoy!
RxD:
4 Rounds
15 DB Snatches 45/25
7 Burpees
403m Run
– 2:00 rest –
Adv:
4 Rounds
20 DB Snatches 50/35
7 Lateral Facing DB Burpees
403m Run
– 2:00 rest –
Beef:
4 Rounds
25 Alt DB Snatches 50/35
10 Lateral Facing DB Burpees
403m Run
– 2:00 rest –
Barbell Beef:
4 Rounds
25 Power Snatches 75/55
10 Bar Facing Burpees
403m Run
– 2:00 rest –
——-
Tuesday
Compare your strength session to 10/2/18 if you were able to make it in that day. This is a good opportunity to increase all weights by 5-10lbs or build to a heavier double for the day. As always you guys are more than welcome to change weights as the strength session goes on, or treat it as a “sets across” kind of day.
For the finisher, the RxD and Adv options are designed to keep you moving at a consistent pace for all 5 rounds. For those that may need to scale double unders from what is written down below, pick something that you can complete in no more than :40.
Beefy and Bison folks have an entirely different stimulus, you guys will be focusing on muscle endurance and managing yourselves through a relatively large amount of work. There will be more strategy involved, so take a few minutes to make a nice game plan for yourself so you can attack the workout smartly!
A)
Every 1:30 for 15:00
2 Squat Cleans
– or –
2 Squat Snatches
* compare 10/2/18
B)
RxD:
5 Rounds
10 Double Unders -or- 20 Single Unders
10 Thrusters 75/55
Adv:
5 Rounds
20 Double Unders
10 Thrusters 95/65
Beef:
100 Double Unders
50 Thrusters 95/65
100 Double Unders
Bison:
150 Double Unders
50 DB Thrusters 50/35
150 Double Unders
* 10:00 Time Cap
——-
Wednesday
Happy Halloween! Feel free to dress up and crush today’s workout! Today is a bit of a longer workout, but the movements are relatively simple so all you have to do is focus on managing your heart rate. Take note, that the 200m Run is ONLY after the round of 5s. After the run, you’ll return back to the top of the workout! I really enjoy this format because as the round goes on, it’s always nice to see those descending reps to keep intensity up. The hardest part of the workout will probably be the round of 15s, so just try to hang in there because remember…descending reps! 🙂
A) Handstand Push Ups/Walk Practice
Foundational:
8:00 ALT EMOM
1) :30 Handstand Hold – or – Handstand Hold with 5-10 Taps
2) :30 Hollow Hold
Guided:
Kipping/Walking Drills
Conditioning:
8:00 EMOM or E2MOM
1-5 Handstand Push Ups (Challenging Handstand Walk Distance)
– or –
3 Attempts Max Rep Handstand Push Ups (Handstand Walk Distance)
B)
18:00 AMREP
15-10-5-200m Run
KB Swings 53/35 70/44 70/53
Box Jump Overs (Beef: No Step Ups)
Wall Balls
* score total reps (91 reps/round)
* if under 1:00 – shuttle 70m
——-
Thursday
During your Front Squat session, you guys will be getting in some rope climb practice. After you’ve done couple of Front Squat sets, take a break and get a set of Rope Climbs in. If you have rope climbs, you guys will do sets of 1-2 reps. If not, this is a great opportunity to work on some wrap techniques with the coach. You guys will have around 20:00 – 25:00 to complete your Front Squats and Rope Climbs, so try and stay proactive!
The finisher is a good chance to work on basic pulling and pushing movement. For RxD folks, you guys will just alternate minutes between pull ups and push ups. I recommend using a band, if needed, that gets you 5-6 pull ups at a time. If you need to scale push ups, I recommend scaling to a lower barbell on the rig or a box. Adv, Beefy, and Bison folks will have to perform 5 Deadlifts on the top of every minute. For you guys, pick a weight that you can complete in :10-:15. Below is an example of how the finisher will go!
0:00 – 5 Deadlifts then Max Rep Pulling movement
1:00 – 5 Deadlifts then Max Rep Pushing movement
2:00 – 5 Deadlifts then Max Rep Pulling movement
4:00 – 5 Deadlifts then Max Rep Pushing movement

5:00 – 5 Deadlifts then Max Rep Pulling movement
6:00 – 5 Deadlifts then Max Rep Pushing movement
 
A1)
Front Squats
5-5-5-5-5
*sum best 5 sets
A2)
Rope Climb Technique Work with Coach
– or –
Rope Climbs (Legless Rope Climbs) (Short Rope Climbs)
4 x 1-2
B)
7:00 AMREP
1:00 Max Pull Ups (Chest to Bars) (Bar Muscle Ups)
1:00 Max Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)
*EMOM 5 Deadlifts 135/95 185/135 225/115 <—— Only for Adv/Beef/Bison
* Alternate Pulling and Pushing Movements each minute
* RxD Folks will ONLY alternate Pulling and Pushing Movements each minute (NO Deadlifts)
* Adv/Beef/Bison will buy in each minute with Deadlifts
* Score Pulling and Pushing Movements separately
——-
Friday
You guys are in for a treat for today’s workout. All levels are dealing with relatively small reps, so you’ll be cruising along at a pretty good pace. With that being said, be conscious of you heart rate! Goal will be to maintain a consistent time for each round so that you can kick the last 1:00 or so! As for weight choices, I recommend picking a weight for lunges that you can complete all 10 reps in. As for the power cleans, I recommend fast singles in order to regulate that heart rate! Let’s do this, I’m excited for this one!
20:00 AMRAP
10 Barbell Lunges 75/55 95/65 115/75
8 Burpees (Bar Facing Burpees)
10 Barbell Lunges 75/55 95/65 115/75
8 Burpees (Bar Facing Burpees)
8 Power Cleans 75/55 95/65 115/75
 
——-
Saturday
In order to give you guys a reference, I’m looking for each round to take 6:00 – 7:00. As always, you guys are more than welcome to mix and match in order to get that right stimulus!
Also, I’ve included an endurance workout for those that want to come in and just get a good sweat on. For you guys, during your working intervals…your job will be to maintain RPMs above 60 for the ladies and 65 for the fellas. Have some water close to you since :30 rest is not much time to go very far. I’ve done this one multiple times, although it looks like a long workout…it really does go by quickly!
 
A) Ring Muscle Ups Skill Session
Foundational:
8:00 Alt EMOM
1) :30 Box or Ring Support Hold
2) :30 Hollow Hold
Guided:
Transition/Assisted Drills
Conditioning:
8:00 EMOM or E2MOM
1-5 Ring Muscle Ups
– or –
10-30 Muscle Ups for Time
 
B)
3 Rounds
603m Run (800m)
15 Shoulder to Overheads 75/55 95/65 115/75 135/95
10 Box Jump Overs (12) (15 No Step Ups)
7 Sit Ups (5 Toes to Bar) (10 Toes to Bar) (15 Toes to Bar)
Optional Conditioning Workout:
30:00 EMOM
:30 Max Cals on any Machine
:30 Rest
——-
Sunday
A)
7 Rounds
:30 Max Cals
:30 KB Swings 53/35 70/44 70/53
:30 Rest
– 2:00 rest –
B)
7 Rounds
:30 Air Squats (DB Squats 45/25) (DB Squats 50/35)
:30 70m Run
:30 Rest
*Adv and Beef Start with Part B
*Run will count as 1 Rep

About Marko

CrossFit Sweat Shop Coach since 2014

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