CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Insights 10/28/19

Monday 

Roy and Vic your prayers have been heard. Just kidding, I do really like having deadlifts as a strength movement. I think they provide some much needed posterior chain development. If you’re someone who doesn’t like to take as much rest during your lifting, stick with the every minute format. If you want to lift a bit heavier and want a little more rest between sets, opt for the every 90 second format! For the finisher go ahead and match a KB to your DB weight. If you are going beefy you’ll be using a 70/53 lb KB in one hand regardless of what you are snatching.

 

A.) Rx’d Version 

Vic will surely be dressed to the nines on this beautiful deadlift day

14 Minute alternating EMOM 
1-  4 Deadlifts @70-75% of 1rm
2- 5-10 Push ups

 

Advanced Version 
Every 1:30 for 15 Minutes alternate between 
1- 5 Deadlifts @ 70-80% of 1rm
2- 8 Dumbbell Bench Press

 

B.) 
Rx’d Version 
70m Farmer Carry ~45/25
————
3 rounds 
12 Wall Balls
14 Dumbbell snatch 45/25
————
70m Farmer carry ~45/25

 

Adv and Beef version 
 
3 rounds 
15 Wall balls (Beef 18)
15 DB snatch 50/35 (Beef alt @ 50+/35+)
———-
140 Farmer Carry ~50/35 (Beef 70/53 KB + DB snatch weight)

 

Tuesday 
A couple weeks ago we did front squats for sets of 3 with a 32X1 tempo. I want to build from that time so I cut down the tempo and reps just a bit which I am hoping will allow some of you to move a bit more weight! If you weren’t here that day no worries, there will be more tempo opportunities in the future. For the finisher keep in mind there will be pull ups tomorrow so if your hands get roughed up easily, consider doing sit ups or v-ups instead of bar work!

 

A1.) Front Squat (22X2)    *Compare similar 10/18/19
2-2-2-2-2

 

A2.) Single arm Dumbbell Row (1second pause at the top of each rep)
3×8 ea side

 

B.) 5 Rounds 
:30s of Box Jumps
:30s of Hanging Knee raises or sit ups (adv Toes to bar or V-ups)
:30s of rest

 

*score total reps*

 

 

Wednesday 
I programmed this workout a little over a year ago and I remember people seemed to generally enjoy it! I know that most of you want to re-test workouts so this is your opportunity! Remember to try to account for how you felt around that time with your training and just life in general! That can always impact your physical performance for better and worse. If you are doing beefy, be sure to check out the video ahead of time for movement standards.
 

 

A.) 6 minute alternating EMOM 
1- Scap health
2- Midline

 

Compare to 8/28/18

 

B.) 5 rounds 
200m run
6 pull ups or 4 chest to bar (adv 6 C2B) (Beef 9 C2B) (Bison 5/3 Bar Muscle up)
9 Russian Kettlebell Swings 53/35 70/44 (12 @ 70/53) (12 Am. Swing 70/53)
15 Double Unders or Single Unders (30) (50)

 

-Then- 
 
4 rounds
11/8 cal Row (ADV 14/11) (Beef 16/13)
8 Burpees (12) (10 Dumbbell Burpees 50/35)

 

*Adv and Beef Start with Row/Burpee couplet*

 

 
Thursday 
If you opt for the advanced conditioning option just know that the idea is to work on hitting lifts in a slightly fatigued state. That doesn’t mean try to go all out max calories for 30 seconds and then hit a lift, it means you want to be moving at a good pace, but still be able to hit an admirable weight on the lift.

 

 
A.) Every 1:30 for 15 minutes 
2 clean and jerks or snatches
Adv option: :30s of cals on any machine + 2 clean and jerks or snatches

 

B.) 9 Minute alternating Emom 
1- Wall sit (adv Goblet loaded 35/26) (Beef 44+/35+)
2- Power Clean 95/65 (115/75) (Beef 135/95) (Bison: one unbroken set @ 135/95)
3- Max Cals any machine
*score cleans + cals*

Hot diggity Dog! Today is Halloween! Excited to see what you’re all going to be!

 

Friday 
 
 
603m Run (Beef 800m)
18 Front Squats 75/55 (adv 95/65) (Beef 115/75) (Bison 135/95)
10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees)
403m Run (Beef 603m)
15 Front squats 75/55 (adv 95/65) (Beef 115/75) (Bison 135/95)
10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees)
403m Run
12 Front Squats
10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees)
200m Run
9 Front Squats
10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees)

 

-at some point perform rope climbs-
Rx’d- 3 rope climbs
Adv- 4 rope climbs or 2 short ropes
Beef- 2 Short or legless rope climbs + 2 regular climbs

 

 
Saturday 
My intention here with this workout is to give you all an opportunity to work on barbell cycling. For this workout you will be the amrap fresh every cycle. Ideally you should have a somewhat consistent score across all three. A little drop off is okay, but you do not want to see a massive drop in performance. Shoot to have all scores be within 12-15 reps of each other.

 

A.) 6 Minute alternating Emom 
1- Core
2- Bar Muscle up development

 

B.) 3 cycles
5 Minute Amrap 
8 Deadlifts 75/55 (adv hang clean @ 95/65) (Beef 10 @ 115/75) (Bison DB 50/35)
8 Box Jump overs (Beef 10)
8 Shoulder to overhead 75/55 (adv 95/65) (Beef 10 @ 115/75) (Bison 50/35)

 

-2 minutes of rest between cycles-
*Restart each cycle*

 

 
Sunday 
 

 

 
10 Minute alternating Emom 
1- Max Single arm Russian Kb swing 35/26 (44/35) (53/44)
2- Cals any machine @ 75% effort

 

-Immediately into-

 

 
10 Minute alternating Emom
1- Max Pull ups (adv C2B) (Beef Bar muscle ups)
2- Cals on any machine @ 75% effort

 

*Score pull ups and Kb swings seperate*

2 comments

  1. Roy Marquez - October 27, 2019 8:47 pm

    thank you

    Reply
    • Vic - October 27, 2019 9:41 pm

      Darn it, I am out of town. 🙁

      Reply

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