CrossFit Sweat Shop – Walnut Creek

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Weekly WOD insights 11/19/18

Monday

I liked some of thew newer drills that Nabil implemented in the other week. I think a lot of you have been getting much stronger at pulling movements and some of these new drills are a good way to start to develop the necessary technique. For the finisher, you want to be going unbroken on as much of the movements as possible. Ideally you’re hitting your gymnastics in one set, and doing the hang cleans and shoulder to overhead unbroken. Be sure to select a gymnastics movement/weight that will allow you to have the best chance of doing this. If you do need to break up any movements, try to break as fast as possible and get right back to it! If your someone who is still developing your grip, consider alternating rounds with hanging knee raises and sit ups to best maintain intensity. There will be two separate scores, one for total burpees and the other for total jump rope.

A.) Bar Muscle Up Skillz

 

8 Minute Clock

 

 

Foundational Alt EMOM
 Even: 8 Box MU to support, or 8 Low Barbell On Rig Jump to Support, or 8 High Pullup Bar Jump to Support
Odd: 6 banded Dowel Pulls with a two second pause at the bottom

 

Advanced 
EMOM or E2MOM
1-5 Bar Or Ring Muscle Ups

 

 

B.) 6 Rounds
2 minute clock each round

 

8 Hanging Knee Raises or Sit up (Adv 4 T2B) (Beef 7 T2B) (Bison 10 T2B)
8 Hang Power Cleans 75/55 (adv 95/65) (Beef 115/75) (Bison 135/95)
6 Shoulder To overhead

 

-In time remaining perform-

Max burpees (adv bar facing), alternating rounds with, max double unders or singles

 

*Rest 1 minute between each round*
**You will have one score for total burpees, and for total singles or doubles**

 

Tuesday 

Advanced folks you have the option of going down to one rep midway through the EMOM, if you want to lift a little heavier. I am keeping with the russian kettlebell swing becasue they allow you to really focus on the hip extension component, and decrease potential for soreness. Rx’d and Adv folks you’ll reset to the 5’s after your respective top set, Beef folks you will continue to ascend the entire time!!

A.) 14 Minute EMOM
2 Clean and Jerks or Snatches

 

Adv Option: 2 reps for first seven sets, 1 rep for last seven

 

B.) 8 Minute Amrep
5-10-15- (adv only: 20)
Wall Balls
Russian Kettlebell Swings 53/35 70/44

 

*After set of 15 for Rx’d, 20 for ADV, go back to 5’s and ascend again*
* 1 round= 50 reps for Rx’d, 90 for Advanced*

Beefy Version

Russian Kettle Bell Swings for the Win!

 

8 minute Amrep
5-10-15-20-25-30…..

 

Wall Balls
American Kettlebell Swings 70/53

 

Through the 20’s = 90 reps
Through 25’s = 140 reps
Through the 30’s = 200 reps

 

Wednesday 

For today you can do back squats, or what I am calling an alternative strength format. I want to expose you all to a different format of strength training. I think performing single leg work is a great way to imrpove overall strength balance, and will actually make you stronger at bilateral movements like the squat. For the step up do not try to choose a very high box height. Choose one you can control the movement the entire time (I like 20in or lower). If you do the alternate strength, be sure to do the movements in succession. You will do one set of A1, then a set of A2, a set of A3, and then back to A1, on to A2……. Be sure to choose either the squats, or the alternate strength, do not try and do both. For the finisher select a manageable weight on the deadlift. Something you are confident in lifting, even in a fatigued state, and you know will not give you too much of a grip problem.

 
25 minute clock for Squats and alternative strength 
A.) Back Squat 
4-4-4-4-4
*Compare 8/27/18*

 

      -or-
Alternative Strength

 

A1.) KB or DB (one in ea hand) Step Up 
3X 8 reps each leg

 

A2.) Side Plank (adv. weighted side plank
3x :20s-:40s each side

 

A3.) Single Arm Dumbbell or Kettlebell Row 
3X 10 reps each side

 

B.) 4 Rounds 
8 Deadlifts 135/95 185/135  (10 @ 225/155)
10 Double Unders or 30 singles (20 DU)  (50 DU)
6 pull ups or 3 C2B (adv 6 C2B) (Beef 3/2 BMU) (Bison 6 BMU)

 

 
Thursday 

Happy Thanksgiving Everybody! I wanted to make a thanksgiving inspired workout and this is what I came up with. You and a partner will have to go through all the movements without setting your “turkey” on the ground (other than when you touch the MB on the ground for the cleans). You can split up the work however you want, but just be sure to not drop the turkey (no you cannot rest it on the box either!) If you’re doing the solo version, go ahead and let your turkey rest on the ground when you don’t need it for your movement. This should be a real good “mover” kind of workout, so get after it, have fun, and enjoy your thanksgiving meal after!

 
20 Minute Partner Amrap (can be done Hans solo
12 Med Ball Squat Cleans 20/14 (adv 25+/20+)
8 Burpees
8 Box Jump Overs (adv Medball Step Overs)
12 cals any machine

 

*One works while the other rests, but you cannot set the medball down on the ground for the entirety of the workout!! *
**Solo version you can set the med ball down**

 

Its important to remember to just enjoy the day on thanksgiving. Don’t worry about going off a diet, or feel guilty about the big meal. You can get right back to the healthy routine the next day!

Friday 
Don’t be afraid to push the pace a little more today. The plank will you give you a bit of a “rest” and there is also another built in rest, so this should keep the heart rate down. Don’t necessarily jump straight to the hollow hold. Remember that the hollow hold is a fairly advanced core movement, and doing it under fatigue will only be tougher. It’s okay to stick with a regular middle plank, it will serve you very well!
20 Min Alt Emom FGB Style
– Max Calories
– :30s of a Middle Plank (adv hollow hold)
-Max DB Snatch 45/25 (adv 50/35) (beef alt. 50+/35+)
-Max Shoulder to Overhead  95/65  115/75  135/95
Max Rest

 

 
Saturday 

If you are doing some guided skill work and want to learn how to shift your weight from side to side, a good drill to try out would be the piked hand shifts. The drill has you in a piked position so that you are not supporting all of your own bodyweight. This will allow you to focus more on technique development, rather than be worried about your shoulders fatiguing. For the finisher portion adv and beef folks will start with the bodyweight portion first, and then move to the front squat/box jump/ rope climb portion. I have read that the air quality is supposed to be okay by today, if it is not don’t worry I will change things up!

 

A.)8 minutes to work on Handstand Skills

Fundamental EMOM
1- Wall Walk or Kick Up to wall w/ :20-:30s hold
2- :30s plank hold or hollow Variation (knees tucked, one leg out, alternating dead bug)

 

Guided Skill Development 
Hands further Back, Foot taps, Box Piked weight shifts, Box piked around the world, Walk to wall

 

Advanced 
EMOM or E2MOM
Challenging Distance Handstand walk

 

B.) 3 rounds 
10 Front Squats 95/65 (adv 115/75) (beef 12 @ 135/95)
10 Box Jumps (beef 12)
1 rope Climb (Adv 2) (Beef 2 regional or legless climbs)

 

-Run 403m (adv 603m)-

 

3 Rounds  (4 rounds for adv and beef) 
15 Air Squats (adv Jumping Air Squat)
12 Sit ups (adv single leg V-up) (Beef V-Up)
9/6 Push Ups (adv 12/9) (Beef Ring Dip 6/4)
5 Pull ups (Adv C2B) (beef 8 C2B)

 

Sunday 

 

A.) Bar Muscle Up Skills

8 Minute Clock

 

Foundational Alt EMOM
 Even: 8 box Mu to support, or 8 Low Barbell On Rig Jump to Support, or 8 High Pullup Bar Jump to Support
Odd: 6 banded Dowel Pulls with a pause at the bottom

 

Advanced 
EMOM or E2MOM
1-5 Bar Or Ring Muscle Ups

 

B.) 4 rounds 
10 Power Cleans 95/65 (adv 115/75) (beef 12 @ 135/95)
10 Barbell Lunges 95/65 (adv 115/75) (beef 12 @ 135/95)
Run 403m

 

 
*Rx’d Buy in with 500/400m Row*
*Adv Cash out with 500m row*
*Beef Cash out with 750m Row* 
 

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