CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Insights 10/21/19

Here is a link to an article stating some of the benefits from working from the hang position on the oly lifts. The cleans on part B should be something light that you could link or do really fast singles. 

A.) Every 1 min for 12 mins
2 Hang Snatch or Hang Clean & Jerk
ADV: 1 Across

Russian KB Swing 53/35 or Power Clean 75/55 (ADV: 95/65) (Beef: 115/75) (Bison: 135/95)
Box Jump Overs
*1 Rope Climb after each set (ADV: Legless) (Beef: 3-2-1 Bar or Ring Muscle Ups) (Bison: 5-3-1 Bar or Ring Muscle Ups)

The break up of the rounds with run/row and the short rep schemes are to keep a level intensity throughout the workout. This doesn’t mean you have to stay in your comfort zone on the movements/weights you are close to managing in workouts. The deadlifts and toes to bar will add up but having the “break” from them in the middle should have you starting that second portion semi-fresh. 
*ADV+Beef flip row and run portions, but keep everything else the same.
800m Run
4 Rounds
7 Deadlifts 165/115, 185/125, (Beef: 9@ 205/135)
7 Hanging Knee Raises or V-Ups (ADV: T2B)
7 Burpees (ADV: BFB) (Beef: 9 BFB)
800m Row
3 Rounds
7 Deadlifts 165/115, 185/125, (Beef: 9@ 205/135), 225/155
7 Hanging Knee Raises or V-Ups (ADV: T2B)
7 Burpees (ADV: BFB) (Beef: 9 BFB)
70m Farmer Carry 45/25 DB/KB Equiv (ADV: 50/35) (Beef: 70/45) (Bison: 30ft Handstand Walk)

This workouts has intervals with designed rests, so I’d like you to approach this with your rest in mind! Fairly simple movements, nothing heavy, so let’s get after it. As always you can scale the gymnastics with band assistance or rep reduction but remember that you’ll have a bit of time to recover. I’d like you to track your rounds times to see how you fared. In terms of “SCAP HEALTH” check out this video from Functional Range Conditioning on the shoulder movements that DJ and I have incorporated with some of the classes and our clients.

A) Skill Sesh

6:00 Alt EMOM
1) Scap Health
2) Core Work

3 Rounds
403m Run
15 Double Unders or 30 Single Unders
8 Pull-ups (ADV: 10 or 8 C2B) (Beef: 10 C2B)
10/8 Push-ups (ADV: 15/12 or 9/7 HSPU) (Beef: 20 Push-Ups or 12 HSPU) (Bison: 18 HSPU)
8 Pull-ups (ADV: 10 or 8 C2B) (Beef: 10 C2B)
15 Double Unders or 30 Single Unders
200m Run (ADV: 403m)

Rest 3 mins b/t rounds

 RESPECT THE TEMPO. Much of the tempo stuff got its popularity in training from Cal Dietz on “triphasic training”. Check out how this systems works in this article. While we do a lot of tempo on the descent, there is actually some cool benefit to tempo on on areas of the lifts like the ascent.

A.) Tempo Back Squat
Tempo 3 sec down, 2 bottom, explode up, 5 at top (32×5)
Single Arm DB Bench Press
Single Arm DB Row
“Scott’s Oscar Performance”
750/500m Row (ADV: 1000m/750m) (Beef: 1000m m/f)
30 Wall Balls (Beef: 50)
For Part A.), I wanted to give an “Rxd/ADV/Beef” designation for machine calories that is determined by REPS. I know that this format can get dry sometimes without really having a direction on what is “good” or what we are looking for. With the rep range in mind, it should gives you something to shoot for, it also gives you a gauge to assess how the range felt, and allows you to track improvement in future workouts. 
A.) ***ADV+Beef does this second
Alternating EMOM for 10 minutes
1 Minute Max Row or Bike Calories
1 Minute Max DB Snatch 45/25, (ADV: Alt 50/35) (Beef: 50+/35+)
Rx’d Row Calories: 8-10 (Bike 5-7)
ADV Row Calories: 11-14 (Bike 8-10)
Beef: 15+ (Bike 11+)
10 Minute Clock
403m Medball Run (ADV: 600m)
AMRAP in time remaining:
8 Barbell Lunges 75/55 (ADV: 95/65) (Beef: 10@ 115/95)
8 Box Jump Overs
8 Burpees


4 Rounds
10 Clean and Jerks 95/65, 115/75, (Beef: 135/95) (Bison: Ascending115/75, 135/95, 155/105, 165/115)
10 Hanging Knee Raises OR Sit-ups (ADV: 7 T2B) (Beef: 10 T2B)
403m Run

@ Some Point Do ONE of these:
70m Sled Push 90/45 (ADV: 135/90)
6/4 Bar or Rings Muscle Ups (ADV:10/8)
2 Rope Climbs (ADV: 4)

A) Skill Sesh

6:00 Alt EMOM
1) Bar MU Work
2) Core Work
Front Squat 95/65, (ADV: 115/75 or 95/65 OHS) (Beef: 115/75 OHS)
Russian KB Swings 53/35, 70/44 (Beef: American 70/53)

*200m Run or Row after even rounds

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