CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 4/6/20

Hello Sweat Shoppers,

It’s been awhile since I’ve been able to write you all some workouts! Although not the ideal situation as of this moment, I’ve prepared 4 weeks of fun workouts to keep you active, healthy, out of trouble, and sane! Before we get started on the first week of workouts, there are a few things to go over so as to avoid any confusion…

  1. You’ll notice strength workouts on BTWB, these can be done in the comfort of your own home if you have the necessary equipment available. It not, that’s ok! There will be plenty of fitness available, continue reading…
  2. All workouts, other than the strength exercises mentioned above, will be the focus of our Zoom classes for the next 4 weeks. If you are not able to make the fun group atmosphere of our online classes, you’ll still be able to do it at your own convenience. If that is the case, Nabil has been recording our 9am classes if you want to go back and be a part of it! Otherwise, if you prefer, turn on some tunes on your own and get after it 🙂
  3. Besides the required equipment for the strength workouts, you will be able to complete everything else with almost zero equipment needed! Don’t worry you avid CrossFitters, I’ve included options to scale up or down depending on your available equipment and fitness level.
  4. Lastly, normally we write our workouts with a tier of Rx’d, Adv, and Beefy. For NOW, I’ll be writing the workouts in terms of available equipment and NOT in the normal tiered system we’ve been using. For example: Goblet Squats (DB Front Rack Squats) (Barbell Front Squats)…hope that makes sense!

Other than that, I think that covers most of it! Now onto the workout, enjoy!

 

Monday

For the strength portion, you’ll do all of your sets at 70% of your 1RM. If you do not have a 1RM, go ahead and warm up to a weight that is easy to moderate in difficulty. It’s ok if the load is not very heavy this week, we will progress over the next 4 weeks. For now, the weight should be something you can comfortably complete. 

For the conditioning today, I’ve included a list of options in terms of equipment you have available. Your options will include anything from all body weight movements to using a barbell if you wish. You’ll work for essentially 1:00 and rest for :30. Although both parts are relatively short, you’ll learn to straddle that fine line of redlining and sustaining effort over the course of the workout.

 

Strength –

Every 1:30 for 15:00

3 Back Squats

*all sets at 70%

 

Conditioning –

A)

7 Rounds

:30 Max DB Snatches (Alt DB Snatches) (Power Snatch 75/55)

:30 Burpees (Burpee over DB) (Bar Facing Burpee)

:30 Rest

– rest 2:00 –

B)

7 Rounds

:30 Max Goblet Squats (Overhead Squat 75/55)

:30 Plank

:30 Rest

 

Equipment Options:

DB Snatches -> KB Snatches -or- KB Swings

Goblet Squats -> Air Squats

 

Tuesday

Today’s strength you’ll get a chance to work on some weightlifting movements. Power cleans are on the menu today, and the focus will be on your aggressive explosion/jump to get the bar moving. Focus on pushing away from the ground instead of pulling the bar off of the ground. Build to a challenging double for the day.

Conditioning will be a mixture of learning what you can sustain for each movemet over the course of 12:00 (pacing practice). And for the second part, you’ll be able to put that data to use in a quick burner (no need to hold back on part B if you feel comfortable with all of the movements).

 

Strength –

Every 1:30 for 15:00

2 Power Cleans

*build to a challenging double for the day

Conditioning –

A)

12:00 Alt EMOM

1) 1:00 Max Russian KB Swings (American KB Swings)

2) 1:00 Max Alt Goblet Lunges

3) 1:00 Max Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)

– rest 2:00 –

B)

For Time:

9 Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)

15 Alt Goblet Lunges

21 Russian KB Swings (American KB Swings)

15 Alt Goblet Lunges

9 Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)

 

Equipment Options:

KB Swings -> DB Snatches -or- KB Snatches

Alt Goblet Lunges -> Alt Lunges

 

Wednesday

For strength, you’ll build to a challenging 5 repetitions. Please note that “challenging” should not include a drastic change in movement quality, keep that in mind!

Conditioning for today will be in 3 parts. All parts are 5:00 AMRAPs, but the couplet change each time adding to the variability in the workout. Each couplet will bring its own unique challenge, so go into each one with a clean slate.

 

Strength –

Every 2:00 for 16:00

5 Front Squats

*build to a challenging 5 repetitions for the day

Conditioning –

A)

5:00 AMRAP

10 Single Arm DB Thrusters (DB Thrusters) (Thrusters 75/55)

10 Double Unders (25) (35)

– rest 1:00 –

B)

5:00 AMRAP

10 Sit Ups (Toes to Bar)

10 Double Unders (25) (35)

– rest 1:00 –

C)

5:00 AMRAP

10 Sit Ups (Toes to Bar)

10 Single Arm DB Thrusters (DB Thrusters) (Thrusters 75/55)

 

Thursday

Today’s workout will include three 2:00 tests! Go hard, push yourself if these movements are something you are comfortable performing at intensity and see how you do! The last portion will be a 10:00 AMRAP which will include all 3 movements you just tested for a full platter of fun.

 

Conditioning –

A)

2:00 Max Rep Burpees (Bar Facing Burpees) (Burpee Box Jump Overs)

– rest 1:00 –

B)

2:00 Max Rep Russian KB Swings (American KB Swings)

– rest 1:00 –

C)

2:00 Max Rep Goblet Squats (Front Squats 95/65) (Front Squats 115/75)

– rest 1:00 –

D)

10:00 AMRAP

7 Burpees (Bar Facing Burpees) (Burpee Box Jump Overs)

9 Russian KB Swings (American KB Swings)

11 Goblet Squats (Front Squats 95/65) (Front Squats 115/75)

 

Equipment Options:

KB Swings -> DB Snatches -or- KB Snatches

Goblet Squats -> Air Squats

 

Friday

For the strength portion, you’ll be able to Clean & Jerk. Focus on a 1-2 things that your coaches have mentioned to you in the past. Build over the course of 20:00 for a challenging double for the day.

The conditioning format today will be similar to Monday’s (1:00 of work followed by :30 rest). Except this time around you’ll perform one movement for 1:00 and then get your :30 rest. I recommend trying to work for the entire movements since you do get :30 to transition and rest. Give it a try!

 

Strength –

Every 2:00 for 20:00

2 Clean & Jerks

*build to a challenging double for the day

Conditioning –

4 Rounds

1:00 Double Unders

:30 Rest

1:00 DB Snatches (Alt DB Snatches) (Squat Snatches 115/75)

:30 Rest

1:00 Sit Ups (Toes to Bar)

:30 Rest

1:00 Push Ups (Handstand Push Ups) (20′ Handstand Walk)

:30 rest

 

Equipment Options:

DB Snatches -> KB Swings

 

Saturday

If you’ve been wanting to snatch for a while and have the necessary equipment, you’ll perform 2 Squat Snatches every 1:30 for 15:00. Since this is a fairly technical movement, if you would like to practice it, go ahead and just build to something comfortable for the day.

Conditioning today will include two AMRAPs that will decrease in length, repetitions, or movement difficulty. This way, you’ll be able to maintain intensity moving into the second portion of the workout.

 

Strength –

Every 1:30 for 15:00

2 Squat Snatches

*build to a comfortable double for the day

 

Conditioning –

A)

9:00 AMRAP

15 Jumping Air Squats

8 Alt Single Arm Devil’s Press

– rest 2:00 –

B)

6:00 AMRAP

12 Air Squats

4 Alt Single Arm Devil’s Press

 

Equipment Options:

Alt Single Arm Devil’s Press -> Single Arm KB Swing + Burpees

Sunday

The goal of today’s workout will be constant movement. Try and limit the transition times and rest. What’s nice about this one is when you complete the round of 20s, going back to the round of 5s will be mentally refreshing. Give it a try and see for yourself!

 

Conditioning –

18:00 AMREP

5-10-15-20

Single Arm DB Push Press (DB Push Press) (Push Press 95/65)

Alt Goblet Lunges (DB Front Rack Alt Lunges) (Barbell Front Rack Alt Lunges)

V-Ups (Toes to Bar)

 

Equipment Options:

Single Arm DB Push Press -> Single Arm KB Push Press

Alt Goblet Lunges -> Alt Lunges

 

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