CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Insights 4/15/19

Don’t forget taxes are due! Let’s get those returns and put them to use!

MONDAY

I’ve played around with this format a couple times with the group classes and some of my clients and thought it was a nice combo going from EMOM to AMRAP. Keeping a chill to moderate pace on the first piece will be key. The idea for the EMOM portion is to use the run in its simplicity as a “break” before getting back to the bar. On the other hand, knowing you have a minute to keep moving on the run and will be back to your barbell soon, you should move chill and with quality on your cleans to maintain consistency each set. If you go out too hot, you’ll be playing scramble with time. Choose a comfy distance running, and don’t redline or go to the last second on your cleans.
ADV+Beef: Start with B and finish with A
*Score will be Power cleans for part A and Rounds and reps for B.)
A.)
Alternating EMOM in 10 minutes:
– 70m Run, 140m Run, (Beef: 200m)
-Max Power Cleans 95/65, 115/75, 135/95, 165/115
REST 2 Minutes
B.)
AMRAP in 10 minutes:
12 Double unders (ADV: 20) (Beef: 30)
9/7 Row Calories (ADV+Beef: 9 for M and F)
6 STO 95/65, 115/75, Beef: 9 Double DB STO 50/35
TUESDAY
Please refer to the “Skill/Accessory Progression Cycle” for this week posted on the Swag board. We will now run 4-6 week cycles of movement progressions during our pre-workout EMOM sessions. After 4-6 weeks, we will evaluate the current one and decided where we want to go or build for the next cycle. This allows you all to revisiting the skill/accessory work with consistency, yielding quicker results! I know several of you look to us for what you want to work on, but now, you’ll have the same list of choices each week so it can cut the decision making time down. This involves pulling, static midline, and handstand/pressing. When you look at the list, know that they are basic to more advanced from the top down. You can choose to redo the same movements throughout the cycle or work through the progression as you see fit.
A.)
Skill/Accessory Cycle Week 1 of 6
Progression Theme Through June 1
“PULL/STATIC MIDLINE, HANDSTAND/PRESSING”
Alternating EMOM for 6 minutes
-Pulling Progressions (See email or swag board)
-Static Midline Progression (See email or swag board)
 
B.)
Buy in: 50/40 Cal Row (ADV+Beef: Cash Out with 60/50 Cal Row)
6 Rounds
10 DB Snatch 45/25, 50/35, Beef: 12 Alt 50+35+) (Barbell ADV: 10@ 75/55)
8 Wall Balls (ADV: 10) (Beef: 12)
6 V-ups, Hanging Knee Raises or 10 Situps (ADV: T2B) (Beef: 8 T2B)
@ Some point (Rx’d after buy in):
70m Sled Push 90/45, 135/90, 160/105
3 Rope Climbs (ADV: 4) (Beef: 5)
WEDNESDAY
The intention for part B is really a “quality over intensity”. Try to maintain solid lunge technique with no slamming of the knees to the ground, a nice tight core, and an upright torso. Farmer carries should be with control and without running, and you should go into the wall walk/HS Walks with intention to keep full body tension throughout.
A.) Every 90 seconds for 15 minutes
2 Squat Clean or Snatches
ADV:
First 5 Sets: 1 Hang Squat Clean + 1 Squat Clean
Last 5: 1 Squat Clean
B.)
21-15-9
Barbell Lunges 75/55, 95/65, 115/75 (Bison: 115/75 OH)
*70m Farmer Carry (Equivalent DB/KB 45/25, 50/35 + 1 Wall Walk (ADV: 2) after each set
*Beef: 70m Single Arm DB Walk (55+/40+) AND 15-30ft HS Walk after each set)
THURSDAY
 Choose a deadlift weight that can be unbroken or done with one short break. It’s ok that the buy-in will each up a chunk of time, but, I’d like you to at least have 8-9 minutes on the AMRAP.
A.)
Skill/Accessory Cycle Week 1 of 6
Alternating EMOM for 6 minutes
-Handstand/Press Progressions (See email or swag board)
-Static Midline Progression (See email or swag board)
B.)
18 Minute Clock
Buy In:
3 Rounds
403m Run
10 Deadlifts 155/105, 185/125, 205/145, 225/155
AMRAP in time remaining
3 Pullups (5 Pullups) (5 C2B)
6 Pushups (Beef: 10)
9 Box Jump Overs
FRIDAY 
I’m looking for a solid intensity on part B with the rest and single movement format. One minute is not by any means an eternity, just simply enough time to regroup and focus on the next movement.
A.)
Front Squat
3-3-3-3-3
B.)
ADV+Beef: go in reverse order
20 Thrusters 75/55 (ADV: 95/65), (Beef: 115/75) (Bison: 30 DB Thruster 50/35)
REST 1 Minute
30 Russian KB Swings 53/35 (ADV: 70/44) (Beef: American 70/53)
REST 1 Minute
25/20 Cal on any Machine (ADV: 30)
SATURDAY
Rx’d and ADV
*****Advanced Starts Bottoms Up= 3 Rounds, then 30BJ, then Burpee, etc finishes on run
800m Run
10 Squat Cleans 115/75, 135/95, 155/105
15 Pullups (ADV: 20)
20 Burpees (ADV: 25 BFB)
30 Box Jump Overs (ADV: 35)
Then,
3 Rounds
18/15 Cal Row (ADV: 20)
12 Wall Balls (ADV: 15)
Beef + Bison
60 Cal Row
50 Wall Balls
40 Box Jumps
30 BF Burpees
20 C2B or 8/6 Bar or Ring MU (Bison: 10 Bar or Ring MU)
10 Squat Cleans 165/115, 185/125
800m Run
SUNDAY 
Obviously, folks who can’t run can row the same distance, bike or ski calories 9/7 (ADV: 10/8)
“Fleet Feet 18.1”
AMRAP in 20 minutes
8 Hanging Knee Raises or Situps (ADV: 5 T2B) (Beef: T2B)
5e DB Hang Clean and Jerk 45/25, 50/35,
140m Run (ADV: 200m)

Have your say