CrossFit Sweat Shop – Walnut Creek

From the Blog

Extra Credit Homework

Because this is a “no rep”, Jin will accumulate as many extra credit toes to bars (not including programmed workouts) as possible in the month of November. This is so he will be able to make some serious gainz and no longer be called out for “no reps”.

 

The Sweat Shop Swag Board has been around for a few months now, and I’m always super pumped to see you guys put in some extra work outside of class! Those of you that have been consistently working on extra credit stuff, keep it up! If you haven’t gotten a chance or just not sure what to do with the extra time at the end of class or if you show up a bit early to class, here’s some ideas to get you going! Down below you’ll find some easy conditioning work, some fundamental pulling/pressing extra credit, and some strength exercises to give you guys a starting point!

Conditioning

2k Ski

5 x 400m Run

*Start with your 1-mile pace one week (ie. if you have an 8:00 mile, then your 400 pace would be 2:00). Each week, cut 5 seconds or so off of that pace.

Assault Bike

10 – 30 sets (depending on time) of :30 max effort and :30 off. Ask a coach to set the feature on the bike where it counts down :30 and counts your rest for you as well.

50-40-30-20-10

Cal Row

Cal Bike

 

Strength – For these aim for sets across, starting off nice and light. Each week try and increase the weight by no more than 5 – 10 pounds from the previous week. This should be a gradual progression, so try not to be in such a hurry to his those heavy weights!

Overhead Squats

5 sets of 3 reps

Deadlifts (no TnG)

6 sets of 2 reps

Strict Press

4 sets of 12 reps

Bench Press

5 sets of 5 reps

Single Arm Dumbbell Row

3 sets of 8 -12 reps

 

Gymnastics

3 x Max Pull Ups

*try to increase total pull ups by 1 each time you perform this

10-9-8-7-6-5-4-3-2-1

Push Ups

Ring Rows

25 Toes to Bar For Time

50 Toes to Bar For Time

 

Some of these workouts can be done relatively quickly, or they might take a bit longer. My goal though is to just give some of you guys a starting point to get some extra credit assignments in! These are just a few ideas, so if you have something in specific on your mind feel free to ask one of your coaches!

About Marko

CrossFit Sweat Shop Coach since 2014

1 comment

  1. Lisa P - November 15, 2017 11:32 am

    Good stuff. Thanks!

    Reply

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