CrossFit Sweat Shop – Walnut Creek

From the Blog

6/11/18 Weekly Wod Review

Monday
Feel free to mix and match today’s workout. All the movements are relatively simple and the descending reps will help keep you guys going mentally as you get closer to the finish line. With that being said, this is a good workout to practice those mind games to keep you moving along.
603m Run (800m)
21 Power Cleans 95/65 115/75 135/95
21 Box Jump Overs (Beef: No Step Ups)
1 Rope Climb (2 Rope Climbs) (2 Regional Rope Climbs)
403m Run (603m)
15 Power Cleans 95/65 115/75 135/95
15 Box Jump Overs (Beef: No Step Ups)
1 Rope Climb (2 Rope Climbs) (2 Regional Rope Climbs)
200m Run (403m)
9 Power Cleans 95/65 115/75 135/95
9 Box Jump Overs (Beef: No Step Ups)
1 Rope Climb (2 Rope Climbs) (2 Regional Rope Climbs)

Tuesday

Today you guys will have plenty to work on during your strength session. Our main focus will be on Front Squats, but you guys will be able to sprinkle in some pulling accessories during your breaks. Try and stay proactive, but be mindful of how much rest you’re giving yourself between Front Squat sets. The more recovery in between sets, the better position you put yourself in for those heavier sets towards the end.
 
A1)
Front Squat
5-5-5-5-5
*sum best 5 sets
A2)
Pick One:
Strict Pull Ups or Strict Chest to Bars
3 x 1-12
Kipping or Butterfly Pull ups/Chest to Bars
3 x 1-12
Ring or Bar Muscle Ups
3 x 1-12
B)
RxD:
25 Cal Row
25 Burpees
25 DB Snatches 45/25
25 Wall Balls
Adv:
30 Wall Balls
30 DB Snatches 50/35
30 Burpees
30 Cal Row
Beef:
35 Wall Balls
35 Alt DB Snatches 50-55/35-40
35 Burpees
35 Cal Row
*10:00 Time Cap
Wednesday
Today and Thursday are 2 different styles of interval training you guys will get to play with if you choose to come both days. Interval training is a great method to mix up conditioning and really try to push that threshold repeatedly by allowing you to recover a little bit during the built in rest periods. The movements are very simple and the order of movements is designed to keep you guys moving and focusing on your effort. Do the best you can today, it will get uncomfortable for a little bit but before you know it you’ll be done! The goal is to be proud of your work you put in, enjoy!
 
A)
7 Rounds
:30 Max Cal Row/Bike/Ski
:30 Max Rep Air Squats (DB Squats 45/25) (DB Squats 50/35)
:30 Rest
– 3:00 Rest –
B)
7 Rounds
:30 KB Swings 53/35 70/44 70/53
:30 70m Run
:30 Rest
*Adv and Beef: Start with part B
Thursday
As I mentioned before, today you guys get a taste of a different style of interval training. The intent of the workout is the same, which is try and push that threshold. Unlike yesterday, today’s workout includes a barbell. When conditioning with a barbell, choose a weight you can do all the reps unbroken for this one. Focus on the quality of shoulder to overheads, then you guys can smash everything else. Keep track of your splits and try to stay consistent or improve every round.
 
5 Rounds
403m Run
10 Shoulder to Overheads 75/55 (12 reps at 95/65) (12 reps at 115/75)
20 Double Unders (35) (50)
1:00 Rest
Friday
Clean Focus:
1) Focus on a good starting position for your clean or snatch
2) Barbell should travel straight up from the ground to the knees
3) Big jump once the bar gets to position 1
4) Receive the bar and feet hit the ground at the same time
Jerk:
1) Vertical dip (think toaster and you don’t want to touch the sides…HOT!)
2) Big jump to get the bar moving
3) Reach up and back
A)
Every 1:30 for 15:00
2 Clean & Jerks
– or –
2 Squat Snatches
B)
RxD:
3 Rounds
12 Thrusters 75/55
12 Sit Ups or Hanging Knee Raises
9 Burpees
Adv:
3 Rounds
15 Thrusters 75/55
7 Toes to Bar
9 Bar Facing Burpees
Beef:
3 Rounds
15 DB Thrusters 50/35
12 Toes to Bar
9 DB Lateral Facing Burpees
*10:00 Time Cap
Saturday
This is always a tricky time domain, so be ready for the uncomfortable-ness that is sure to follow. For those that choose to go RxD and Adv, be sure to return to the round of 2’s after completing the round of 8’s. I programmed it like that so that you guys can keep getting good push up reps in without having to deal with such large numbers towards the end. Beefy folks, you guys will continue to ascend.
For part b, I wrote down the KB weight for the farmer carry. Please choose a DB that is close to the same weight as your KB.
A)
7:00 AMREP
2 Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)
2 Box Jumps (Beef: No Step Ups)
2 Deadlifts 135/95 185/135 225/155
4
4
4
6
6
6
8
8
8
*Rxd and Adv: Go back to the round of 2s after completing the round of 8s
*Beef: Continue to ascend until time is up
– rest 3:00 –
B)
7:00 AMRAP
7 Cal Row/Bike/Ski (11)
70m DB + KB Farmer Carry (~44/35) (~53/44) (~70/53)
*Adv and Beef: Start with part B
Sunday
To avoid any confusion, the 1:00 rest will be part of your 20:00 AMRAP. Simply look up at the clock and go 1:00 after you’ve finished the KB Swings. Built in rest allows you guys to recover, so similar to Wednesday and Thursday, try and maximize each interval. If the clock is winding down and you’re on the 200m run, opt to shuttle 70m until time is up!
A)
10:00 Skill Session
Rope Climbs
Strict Pull Ups or Chest to Bars
Ring Dips
Muscle Ups
Pistols
Toes to Bar
Double Unders
Adv:
10:00 EMOM
*Pick one skill and work on the conditioning aspect of it
B)
RxD:
20:00 AMRAP
15 Wall Balls
12 KB Swings 53/35
200m Run
1:00 Rest
Adv:
20:00 AMRAP
21 Wall Balls
12 KB Swings 70/44
200m Run
1:00 Rest
Beef:
21 Wall Balls
15 KB Swings 70/53
200m Run
1:00 Rest

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