CrossFit Sweat Shop – Walnut Creek

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Weekly WOD insight 6/24/19

Monday 

The deadlift weight should be something that is pretty light for you. You should ideally be going unbroken on your deadlifts or at least very close to it. This one should be a quick burner!

 

A1.) Back Squat 
4-4-4-4-4
*ascending*

 

A2.) Single arm Dumbbell Row 
3x 10 ea side

 

B.) 10-9-8-7-6-5-4-3-2-1
Deadlift 135/95 (adv 185/135) (Beef 205/145) (Bison 225/165)
Burpee (advanced Bar facing)

 

Tuesday 

Single leg strength work is extremely valuable in terms of making you stronger and will help a lot of your main lifts. My intention with Part B is to get some single leg strength work in in a more controlled setting. There will be no score for Part B, the sole purpose for Part B is to get some quality movement in. The lunges will be with dumbbells loaded at the side and the weight listed is what will be in each hand.

 

A.) 10 Minute Amrap 
10 Box Jumps (adv 12) (Beef 14)
10 Dumbbell Snatches 45/25 (adv 12 @ 50/35) (Beef 14 alt. @ 50+/35+)

 

Rx’d: Buy in with 25/20 Cal row
Adv: at minute 4 perform 25 cal row
Beef: row 30 cal before time expires, cannot go back to Amrap after row

 

B.) 3 sets of each exercise For quality 
14 Walking Lunges  30-35/15-25 (adv 40-45/30-35) (Beef 50+/40+)
-Rest :45s-
:30s-1min Forearm plank (Rx’d+ weighted) (Adv Hollow Hold) (Beef L-sit variation)
-:45s rest-

 

Wednesday 

For the cleans you can choose to go power or squat, or a mixture of the two! The beefy conditioning option is for people trying to improve their barbell conditioning and not necessarily trying to work on technique on their lifts. For Part B there will be no rest between movements, so I would recommend working about :45 seconds out of each minute to allow some time for transition, or recording your reps.

 

 
A.) 12 Minute Emom 
2 cleans

 

Beef Conditioning option
 3 power cleans (tng) + 4 bar facing burpees

 

B.) 9 min alt Emom
-1 min of Shoulder to overhead 95/65 (adv 115/75) (Beef 135/95)
-1 min of Russian Kb swings 53/35 (Rx’d+ hang clean @ 95/65 (adv 115/75) (Beef 135/95)
-1 min max cals any machine

 

*Score will be total reps*

 

Thursday 

Don’t forget that we have the new D-balls you can use for postural endurance if you want to try something else other than pulling. We have a fairly manageable weight selection as well. If you need some work on your rope climb technique I would highly encourage you to let a coach know before starting the class so they can allocate enough time to assist you. The sleds will use 25 pound increments to make for easier loading/unloading.

 

A.) 6 min alternating emom 
-Lower body endurance
-Pull/Postural endurance

 

B.) 4 Rounds 
8 Front Squats 95/65 (adv 10 @ 115/75) (Beef overhead squat 115/75)
200m Run
10 Hanging Knee raises (Adv 6 toes to bar) (Beef 12 toes to bar)
200m Run

 

– at some point perform 2 (beef 3) Sled pushes 50/25 (adv 75/50) (Beef 100/75)
-at some point perform 3 rope climbs (adv 4) (Beef 2 regular + 2 regional)

Be sure to watch where you’re going during your sled pushes!

 

Friday 

The chief  is one of my favorite workouts to do. It can be a lot of push ups though, so I have made a couple of different version to accommodate all skill levels. When it comes to push ups we always want to emphasize quality over quantity. If you feel like you need to set up a scaling option I would encourage you to do so so you can maintain quality movement throughout the workout. Ask a coach if you don’t know what the scaling options are, we are always more than happy to help!

 

A variety of Chiefs

 

Rx’d
5 cycles
3 minute amrap
3 Power Cleans 95/65
3 Push ups 
9 air squats

 

Adv + Beef
5 cycles
3 Minute Amrap 
3 Power Cleans 115/75 (Beef 135/95)
6 Push ups
9 Air squats

 

Bison
5 Cycles
3 min Amrap 
3 Power Cleans 185/125
6 Handstand Push ups
9 Jumping air squats

 

*Rest 1 minute after each cycle, pick up where you left off*

 

Saturday 

If pull ups are not your jam in workouts, and you are worried about doing pulling work before doing pull ups in the workout, go ahead and sub the pulling/postural work for some lower body endurance. You’ll get a little rest between each round so do not be afraid to push more than usual on each round!

 

A.) 6 Minute alternating Emom 
-Pulling/Postural
-Midline

 

B.) 4 Rounds 
403m Run
12 Russian Kettlebell Swings 53/35 (14 @ 70/44) (16  am. swings 70/53)
12 Box Jump overs (adv 15) (Beef 18)
8 Pull ups (adv 14 regular or 7 C2B) (Beef 5/3 BMU or or 12 C2B)

 

-Rest :90s between rounds-

 

Sunday 

Today will be a partner piece. Be sure to try to transition quickly as this will save you a lot of time. You’ll get a little bit of rest before getting into the second part which will be a partner Amrap as well. You can break up the work however you want to, a good way to do it is just to alternate movements, but feel free to break it up however!

 

 
11 Minute Clock 
Partner 2k/1600m row (adv 2k) or Assault Bike Cal 100/80 (adv 100)
*for row switch every 200m, for bike switch every 10 cals*

 

@ min 11

 

11 Min Partner Amrap 
12 Wall Balls (adv 15) (Beef 18)
8 Burpees
12 Dumbbell snatches 45/25 (adv 50/35 or Kb snatch 53/35) (Beef alt 50+/35+)

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