CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review

Monday
Every 1:30 gives you guys an extra :30 rest over our traditional EMOM. You’ll find that this extra rest will help you recover a little bit more and allow you to really focus on technique without having to deal with too much fatigue. Compare your results to our EMOM from 10/20/17. For those of you who went “Across” on 10/20/17, shoot for 5-10lbs heavier for today’s strength session as a continued progression from week to week. The finisher is short and sweet, pick a weight where you can do the shoulder to over heads unbroken or in 2 sets. The lunges should be done unbroken, and then it’s all downhill from there! Hit those bar facing burpees and that last run hard!
A)
Every 1:30 for 15:00
2 Clean & Jerks
Adv: 1 Clean & Jerk
* across ~85%
* or increase across weight from 10/20/17 by 5-10lbs
B)
403m Run
21 Shoulder to Overheads 75/55 95/65 115/75 135/95
15 Barbell Lunges 75/55 95/65 115/75 135/95
9 Bar Facing Burpees
403m Run
Tuesday
Halloween workout! Get those costumes together and come have a great time! Check out the rules & regulations for the contest in my previous blog post. As for the AMRAP, most of you will likely have 15 to 16 minutes left after your pumpkin carry. Break the wall balls up early, manage your pull ups/chest to bars/bar muscle ups wisely as you may be tempted to go unbroken in the beginning, and think about breaking those KB swings up to save your grip a bit. Overall, try to take quick breaks when needed and continue moving. This one will definitely go by pretty quick!
“The Great Pumpkin Quest of 2017”
20:00 Clock
Buy In: 603m “Pumpkin” Carry
RxD – MB carry for 403m portion only
Adv & Beef – MB carry for ENTIRE run
then in remaining time AMRAP:
10 Wall Balls (15)
5 Pull Ups (Chest to Bars) (Bar Muscle Ups)
10 KB Swings 53/35 70/44 70/53
Wednesday
I wanted to define our GOATs for this week’s skills EMOM. Choose some sort of strict movement to work on for the first minute, and then choose a core movement for your second. I’ve listed some options down below, if you have something that you really want to work on feel free to ask your coach!
 
A)
8:00 Alt EMOM
1) Strict GOAT (pull ups, chest to bars, toes to bar, ring dips, handstand push ups, muscle ups, etc…)
2) Core GOAT (hollow hold, hollow rocks, dead bugs, isometric back extension, L-sit, plank, etc…)
B)
15:00 AMRAP
12 Power Cleans 95/65 (Hang Power Cleans or Power Cleans 115/75) (Hang Power Cleans 135/95)
7 Push Ups (Handstand Push Ups) (30′ Handstand Walks)
140m Shuttle
Thursday
This week we get to do some Front Squats for strength! Across should be roughly around 80% to 85% of your 1RM, and if you’ve done this before shoot for 5-10lbs heavier. For part B, those who are new to double unders may do jumping air squats in order to keep moving. Note: if you use the single-single-double-single-single-double method, that is perfectly acceptable in this workout!
A)
Front Squat
5-5-5-5-5
*Across
B)
Buy In: 25/20 Cal Row/Bike/Ski
then 3 Rounds of…
10 Double Unders or Jumping Air Squats (25 Double Unders) (50 Double Unders)
10 DB Snatches (30-35/15-20) (15 Alt 40-45/25-30) (20 Alt 50-55/35-40)
70m Farmer Carry (with a KB equivalent to DB)
*Adv and Beef: Cash Out with 30 Cal Row/Bike/Ski
Friday
This is one I did way back when I first started CrossFit in January 2014. The “Beef” version is the version from 3/11/14, so if you really want to re-test it keep that in mind. I’ve cut the reps and modified the movements a bit to maintain intensity and movement for all levels.
 
5 Rounds
10 Clean & Jerks 75/55 95/65 115/75
10 Box Jump Overs (12)
10 Sit Ups or Hanging Knee Raises (8 Toes to Bar) (10 Toes to Bar)
200m Run
*compare 3/11/14
Saturday
Essentially this is a :40 on and :20 off workout. The :20 off is designed to give you guys a bit of rest and transition so that you have a full :40 to work. Keep in mind that after the 4th movement you have 1:20 of rest, so really try to maximize each exercise. Try to stay consistent with your reps throughout and be ready to get gritty! It’ll be great!
 
Alt. Every 1:00 for 20:00
1) :40 Max Cal Bike/Row/Ski
2) :40 Max Rep Burpees
3) :40 Max Rep KB Swings 53/35 70/44 70/53
4) :40 Thrusters 75/55 95/65 (DB 50-55/35-40)
5) Rest
*Adv and Beef: Reverse Order
Sunday
Today we have 2 different AMRAPs for your workout, but it’s broken up by a nice 403m run. Take note that the movements for the second AMRAP change to either maintain intensity or increase it. Pull ups change to push ups for the second portion, and box jumps change to air squats or pistols. Enjoy!
18:00 Clock
8:00 AMRAP
12 Box Jumps
6 Pull Ups (8 Chest to Bars) (10 Chest to Bars)
At the 8:00 mark head out for a 403m Run
In remaining time AMRAP…
12 Air Squats (12 Alt. Pistols)
6 Push Ups (8 Ring Dips) (10 Muscle Up -> Ring Dips)

About Marko

CrossFit Sweat Shop Coach since 2014

1 comment

  1. DJ - October 30, 2017 10:59 pm

    James P. makes a return!! Excited to do some cheeseburger muscle ups.

    Reply

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