CrossFit Sweat Shop – Walnut Creek

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Weekly WOD insight 11/16/20

Monday 

JB implemented some hang work to really refine bar-path and ensure you guys were aware of your lat engagement. For my block I want to reinforce leg drive. This is something very simple but sometimes overlooked when it comes to cleans or snatches. You never want to forget that you are using your legs as much as possible to accelerate the bar up, and halting reps are a great way to reinforce that! Hit the finisher hard, its meant to be short and sweet with plenty of intensity.

 

Incorporating pauses into your olympic lifts can really help refine mechanics and maximize power.

A.) 12 Minute EMOM 
2 halting clean and Jerks or Snatches
*Halt is just below the knee*

 

B.) For time
403m Med ball Carry
20 Box Jump overs (25) (30)
200m Run (adv 200m Med ball carry)

 

 

Tuesday 
If you’re someone who is always on the fence about doing higher level gymnastics such as chest to bar pull ups or muscle ups, today might be a good day to test the waters. Even though the first amrap is a couplet, I want it to be an opportunity to refine some gymnastics. The second amrap should still provide you with plenty of intensity, even if you are ambitious on your first amraps gymnastics.

 

A.) 9 Minute Amrap 
12 Wall Balls (15) (20)
5 Pull ups (adv 8 pull ups or 4 C2B) (Beef 8 C2B or 3/2 BMU) (Bison 5 Muscle ups)

 

-2 minute rest-

 

B.) 9 Minute amrap 
12/9 Cals any machine
15 Russian KB swings 53/35 (70/44) (Beef 20 @70/53) (Bison 20 freedom swings 70/53)

 

 

Wednesday 
Strap in you’re in for a tough one (I hope!). For todays workout, the structure will be getting more intense as you go through the met con. The movements will be done in shorter sets in each chunk which should allow you to keep moving at an intense pace. The best part being that you will end on a simple couplet of light deadlifts and down ups/burpees.

 

800m Run (Beef 1000m run)

——-

30 Power cleans 75/55 (95/65) (35 @ 115/75) (135/95)
30 Down ups (adv burpees) (Beef 30 BFB)

——-

603m run (Beef 800m run

——-

2 rounds 
15 Ground to overhead 75/55 (95/65)  (115/75) (135/95)
15 Box Jumps (Beef 20)

——-

400m run

——-

3 rounds 
12 Deadlifts 75/55 (95/65 (18 @ 115/75) (135/95)
12 Down ups (Adv Burpees) (Beef 15 Bar facing)

 

 
Thursday 
I am planning on doing two weeks of paused squats, and then two weeks of regular squats. One reason is for variety’s sake and other being if there’s a massive gap between your paused and regular squats, then you might feel the inclination to incorporate paused reps more often. For the finisher I really want it to be a true sprint since we do not get to tap into that intensity domain too often. I have programmed this before and I know that sometimes people feel like they need to do “more” after they’re done with the sprints. Try to approach each sprint with the mindset that each one is an all out effort. When in doubt, hop on the assault bike, it will take great care of you ;).  I will bring these back in the third week of my month so track your score!

 

A.) Back or Front Squat
            5-5-5-5
*2 second pause at the bottom of each rep*

 

B.) Sprint Conditioning   (compare 8/9/19, 5/3/19)
5x :15s assault bike sprints (track peak RPM or watts)
5x :25s row/ski sprint (track meters)
4x 70m sled push 45/25 (track time)
4x200m run or 150m air run (track time)

 

*rest :90s between each sprint*

 

Friday 

 

A.) 6 Minute alternating EMOM 
1- 1 clean + 3 Barbell Strict press
2- 5-10 reps of pull movement

 

B.) 6 Minute alternating EMOM
1- 1 clean + 4 barbell push press
2- :30-:45s of midline development

 

Pull movements 
-Ring row
-Assisted or Strict pull up
Single arm dumbbell row (5-10 reps each side)

 

Midline Development 
-Tuck hollow hold
-Hollow hold
-Weighted hollow hold

 

C.) 10 Minute amrap 
12 Russian Kb swings 53/35 (70/44) (Am swings 70/44)
15 air squats
10 Double unders or 30 singles (adv 20 doubles) (50 DU)

 

Saturday 
I really like this short burner style workout. After doing JBs Beer flight workout last week I wanted to bring back the same feel but add a little extra spice and give you guys some rest so you can feel more inclined to push the pace. If you want to opt for the hang power cleans today, make sure you are very proficient at the movement under fatigue. Be aggressive on the pacing today, hit the gas and try to hold on!

 

8 rounds 
14 Dumbbell snatch 45/25 (adv 10 Hang cleans at 75/55) (95/65) (Bison 115/75) (135/95)
200m run or row
10 Hanging Knee raises (adv 4 T2B) (Beef 8 T2B) (10 T2B)
70m run

 

*Rest 1 minute after each even round*

 

Sunday 

 

20 Minute amrap 
14/10 Cals any machine
6 D-ball/sandbag over shoulder or 8 Power Cleans 75/55 or 8 Double DB snatch 20-35/12-20
10 Lunges (use whatever you did for previous movement)
10 Burpees

 

1 comment

  1. Vikalish - November 18, 2020 4:14 pm

    Omg I died, CF Open 17.1

    Reply

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