CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 9/16/19

Monday 

If you’re going advanced you’ll still be doing the every 90 second format but you’ll do 5 sets of 2 reps per interval, and then switch over to one rep for the last five sets. For the finisher you ideally want to be doing the wall balls unbroken or as close to it as possible. If need be you can break them into no more than two sets.

 

 
A.) Every 90 seconds for 15 minutes 
2 Clean and Jerks or snatches

 

Advanced option 
 -First 5 sets: 2 clean and jerks
-Next 5 sets: 1 Clean and jerk

 

B.) Every 3 minutes for 9 Minutes 
12 Wall Balls (adv 15) (Beefy 18)
8 Deadlifts 135/95 (adv 165/115) (Beef @ 185/125) (Bison 205/135)
10 Double unders or 30 singles (adv 20 DU) (Beefy 30)
In time remaining
Max Burpee (Beefy Bar facing)
*Score will be total Burpees*

Don’t forget to put your wall ball away!

 

Tuesday 
For the Kb work don’t be afraid to try something new! Something thats not on the list but I think is fun and valuable to learn is the kettlebell snatch. If you want to learn that movement, be sure to just ask a coach about it! For the mixed rack lunge you can do whatever combo (front rack + OH, front rack + Suitcase, suitcase + OH) you would like to, as long as both arms are in a different position. The Bison is geared for those trying to get a more open feel to their workouts so be sure to only do bison if you want that effect!
 
A.) 6 Minute Alternating Emom 
1- KB Work
2- Ring work

 

B.) 8 Minute Amrap 
10 Hanging Knee raises (adv 5 T2B) (Beef 8 T2B)
8 Barbell Lunges 75/55 95/65 (10 @ 115/75) (10 DB mixed rack lunges lunges 50/35)

 

-Rest 3 minutes-

The open is just around the corner! Be sure to sign up!

 

C.) 8 Minute Amrap 
12/9 Cal row (adv 14/11) (Beef 16) or AB Cal 9/7  (11/8) (13)
8 Shoulder to overhead 75/55 (Adv 95/65) (Beef 10 @ 115/75)

 

*Adv/Beef/Bison Start with Part C*

 

Bison Version
8 min Amrep 
2 Calorie Row or Assault Bike cals
2 DB shoulder to overhead 50/35
4 Calorie Row
4 DB shoulder to overhead 50/35
6 Calorie Row
6 DB shoulder to overhead 50/35
….
Through 14’s= 112 reps
Through 16’s= 144
Through 18’s= 180
Through 20’s= 220

 

 
Wednesday 
 

 

 
5 Rounds 
200m Run
7 Russian KB Swings 53/35 70/44
9 Box Jump Overs (Adv 12)
7 Russian KB swings 53/35 70/44
200m run
-Rest 1 minute Between rounds

 

Beef Version 
5 Rounds 
16 Am. Kb swings 70/44
15 Box Jump overs
403m Run
-1 min rest between rounds-

 

 
Thursday 
The intent for Part A is to give you all space to perform some pulling and pushing movements with the emphasis being on maintaining the highest quality possible. Take your time on these movements! Set the intent to make all the reps high quality, and stay in control. This is also a great time to refine rope climb technique or learn a new one! If you haven’t tried them before, and are pretty good at wall sits, give the 90 degree KB front rack squat hold a try! It can get spicy 🔥

 

A.) 14 Minute Clock
3 Rounds FOR QUALITY 
6-10 Push ups (Adv ring push ups) (Beef strict HSPU or Ring dips)
1-3 Rope Climbs (Adv Regional or legless) or 5-10 Strict pull ups (adv weighted)
:30s of hollow hold (Adv weighted hollow hold)

 

B.) 9 Min alternating Emom 
1- Max Dumbbell Snatch 45/25 (adv 50/30 or Kb sn. 53/35) (Beef alt DB snatch 55+/35+)
2- :35-:45s Wall sit (adv weighted) (Beef KB front rack 90 degree squat hold 35/26)
3- Max cals any machine

Sometimes using the correct modification is what you need to achieve proper positioning in the push up. Don’t be afraid to scale back, it could lead to better improvement in the long run!

 

Friday 
The finisher today is a spin on a partner workout called “Tailpipe.” Its a good blend of isometrics and high intensity sprinting on the rower. If you would like to try the Kb front rack hold but can’t manage the given weights, go a bit lighter and give it a shot!

 

A.) Front Squat 
6-6-6-6

 

B.) Partner workout
8 Rounds 
250/200m Row
*One person rows while the other person holds a :30s forearm plank (Adv KB front rack hold 35/26) (Beef 44+/35+)*
**Alternate partners every interval**

Don’t ghost your gym buddy! Show up for todays workout!

 

Solo dolo version
4 rounds 
250/200m Row
:30s forearm plank (Adv KB front rack hold 35/26) (Beef 44+/35+)

 

 
 

 

Saturday 
Remember that you can always mix and match levels, so if you confident with the run, or vice versa with the barbell, feel free to make your own combo platter! for the extra pieces of grunt work you can break them up, you do not have to do all the reps at once.

 

603m Run (Adv 800m Run)
18 Burpee Box Jump overs (Beefy 21)
18 Deadlifts 135/95 (adv Hang cleans @ 95/65) (Beef 21 @ 115/75)
403m Run
15 Burpee Box Jump Overs (Beefy 18)
15 Deadlifts 135/95 (adv Hang cleans @ 95/65) (Beefy 18 @ 115/75)
603m Run (adv 800m)
12 Burpee Box Jump Overs (Beefy 15)
12 Deadlifts 135/95 (adv Hang cleans @ 95/65) (Beefy 15 @ 115/75)

 

Pick one to perform at some point during the workout
-2 (70m) Farmer Carry 53/35 (adv 200m)
 -2 (70m) sand bag or d ball carries
-2 Rope climbs (adv 3) (Beef 3 Regional or legless)
 -2 (70m) Yoke carries
-6 Bar or ring muscle ups (Beef 10)
 -2 (70m) Sled pushes 45/25 (90/50)

 

Sunday 
 

 

 
A.) 6 min alt Emom 
1- Static Core
2- Kb Work

 

B.) 5 rounds 
5 Pull ups ( 8 Pull ups or 5 Chest to bar) ( 10 Chest to bar or 4/2 BMU)
10 Wall Balls (14) (18)
10 Double Unders (25) (50)

 

-Then-

 

5 Rounds 
200m run or 250/200m row
12 Russian Kb swings 53/35 (adv 70/44) (Beefy 12 am swings 70/53) (Bison double KB snatch 35ea/26ea)

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