CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Insights 3/16/20

Hey Sweat Shoppers, sorry for the delay in getting these up. I had intended to do so yesterday but with everything going on I had to make some tweaks and modifications to the workouts to hopefully allow you all to keep doing most of the WODs. For some of the days I have provided minimal equipment versions or even just bodyweight versions of the workouts. If you are still struggling to figure out ways to workout, message me through any medium and I will do my best to help out! Just remember that something is always better than nothing. It might not be your usual fun CrossFit workout, but this will be enough to keep you moving through these tough times! Stay healthy guys, we will all get through this! See you all soon.

-D.J.

Monday 

This weeks intervals are directly building from last weeks. Last week the goal was to hit each one at about 70-75% effort, given the rest between was only :30s. This week I am upping the rest between intervals, and between Part A and Part B! So ideally you should be hitting these intervals at 80-85%. 

 

A.) Cardio repeats (compare to 3/10/2020)
3 (adv 4) x 403m Run
3 (adv 4) x 500m Row
3 (adv 4) x 25/20 Cal Assault Bike
-Rest 1 min between intervals-

 

-Rest 3 minutes after last interval-

 

B.) For time 
70m Farmer Carry ~50/35 (Adv ~70/45) (Beef 70+/50+)
25 Russian Kb swings 53/35 (adv 70/44) (Beef am. swings 70/53)
10 Down ups (Adv Burpees) (beef 15)
20 Russian KB swings
10 Down ups (Adv Burpees) (beef 15)
15 Russian Kb swings
10 Down ups (Adv Burpees) (beef 15)
70m Farmer Carry ~50/35 (Adv 70/44) (Beef 70/53)

 

Tuesday 
You might notice that we are working with the same rep scheme as last week (5×5) but I have changed around the tempo a bit to add a pause to the bottom position. This weeks tempo should read as: 3 seconds down, 1 second pause at the bottom, X explode up, 2 Second pause at the top. My goal for today would be to keep the weights pretty similar to last week. Ideally there shouldn’t be too much of a drop off in weight, despite the pause. If there is, you may want to consider doing some more paused squats in the future to strengthen your bottom position. For Part B the barbell should be on the lighter side. If you are doing Adv/Beefy/Bison, I would encourage you to break up the toes to bar earlier, rather than later, to prevent muscle fatigue. 

 

A.) Tempo Back or Front Squat   (31X2)
5-5-5-5-5

 

B.) 8 Minute Amrep 
3 Shoulder to overhead 75/55 (adv 95/65) (Beef 115/75) (Bison 135/95)
3 Hanging Knee raises (adv T2B) or Single leg V-ups or V-ups
6 Shoulder to overhead
6 Hanging Knee raises
9 Shoulder to overhead
9 Hanging Knee raises
12 Shoulder to overhead
12 Hanging Knee raises
———————————-  (Rx’d/Adv resets to 3’s, Beef/Bison Continues)
15 Toes to bar
15 Shoulder to overhead
18 Toes To bar
18 Shoulder to overhead
——————————— (Beef and Bison Reset to 1’s)

 

Rx’d/Adv 1 round- 60 reps
Beef/Bison 1 round- 126 reps

 

Bodyweight Version
8 Minute clock 
2 Push ups
Single leg V-ups (each side)
4 Push ups
Single leg V-ups (each side)
6 Push ups
 6 Single leg V-ups (each side)
8 Push ups
Single leg V-ups (each side)
-Reset to the 2’s and ascend again-
 

 

Wednesday 
I like utilizing isometrics (think wall sits, planks, handstand hold) in workouts because there is a lot of improvement that can be made from using them, and they tend to not beat up the body as much. I think the D-Ball/Sand bags are a great odd object movement. I know that they can get tricky with the technique though, so in todays workout they will be paired with a plank or hollow hold so you can keep your heart rate down, and your technique impeccable 👌🏻.

 

A.) 10 Minute alternating Emom
1- Max D ball or Sandbag over shoulder
2- :30-:45s of Forearm plank (adv weighted plank or hollow hold)

Planking with significant others is always encouraged but not required

 

B.) 10 minute alternating Emom 
1- Max Cals any Machine
2- Box Jumps
*Score Cleans + Cals+ Box Jumps*

 

 Minimal Equipment Version 

 

10 minute alternating Emom 
1- Max Dumbbell or KB snatch or Kb swings
2- :30-:45s forearm plank or hollow hold

 

 10 minute alternating Emom
1- ~:45s of 75-85% jog/Run (run/jog for :20s, turn around and come back)
2- Burpee over DB or KB

 

Thursday 
The intention of part A is not to set a persona best for the lift, its just to get some heavy work in. If you’re hitting this at home and feel like you might have a PR in the tank, then go for it! 
 

 

A.) 12 Minute Clock 
Build up to a heavy 2 rep Push press or Push Jerk

 

DB or KB alternative
3-4 sets of 6-10 reps Dumbbell Press or Single arm dumbbell press 

 

B.) 5 rounds 
403m Run or 500/400m row
12 Front Squats 75/55 (adv 95/65 or OHS @ 75/55) (Beef 15 ohs @ 95/65)

 

Bodyweight version
5 rounds 
403m run
15 Jumping air squats

 

We should be gettin some sun today folks, so get out there and get your fill of Vitamin D 👊

 

Friday 
I want to keep playing around with halts but I wanted to make this weeks specifically about leg drive off the ground so I am not offering C and J as an option. I want the halt to be right off the ground (about an inch off the floor) to reinforce that people should be actively driving into the ground with their legs. Hopefully you guys have a little bit of equipment at home to make these workouts work! If not feel free to shoot me a text if you have my number, or message me on social media!

 

A.) Every :90s for 15 minutes 
1 Halting Clean + 2 regular Cleans/ Snatches
Adv: 1 Halting Clean/Snatch + 1 regular Clean/Snatch
*The halt will be one inch off of the floor for two seconds*

 

B.) 4 Rounds 
12 Down ups (adv Burpees)
7 Pull ups (C2B or 12 Pull ups) (12 C2B or 5/3 BMU)

 

 Non pull-up Version (DB or Kb required)
4 rounds 
12 Down ups (Adv Burpees)
12 DB snatch (Adv 15)

Here’s a picture of Honey to Cheer you up!

 

Saturday 

 

20 Minute Clock 
9 Hang power cleans 95/65 (adv 115/75) (Beef 135/95)
12 Box Jump overs
15 Air Squats

 

DB or KB version
20 minute clock
10 Single arm DB hang clean to overhead or 10 Single arm Kb swings
15 Air squats or 10 Goblet squats
-Min 0, Run 603m (Adv 800)
-Min 8 run 403m (Adv 603m)
-Min 15 Run 200m (Adv 403m)

Just remember, YOU, yes YOU, can get through this time and stay very healthy and active!

 

Sunday 
The split squats will be building from last Thursday. If you only have a DB or KB, refer below on how you can still make it work! The number beside the DB/KB version is tempo. The tempo can make even a lighter weight significantly more challenging so if you are equipment limited, this could be a good option for you. If you do not know how to read temp, check out this page for more info If you have never done a mountain climber before, refer to this video for how I would like you to do them! Its a movement we don’t do often so take your time and focus on quality.  

 

A.) 14 Minute Clock  (Compare similar 3/12/20)
3-4x 4 ea side Barbell Split Squats

 

DB or KB version
3-4 sets of 6-10 reps each side (31X2)

 

B.) 3 cycles
3 Minute amrap 
8 russian Kb swings 53/35 (70/44) (10 am. swings 70/53)
10 Double unders or 30 singles (adv 20) (Beef 30)
16 Mountain Climbers (adv 20)
-Rest 1 minute between cycles-
*Keep one running score entire workout*

 

Bodyweight version
3 cycles
3 minute amrap 
8 Down up (Im sorry but they’re a good movement!) or Burpees
15 Jumping Jacks
20 Mountain Climbers (total)

1 comment

  1. Lisa P - March 17, 2020 3:46 pm

    Thanks DJ! And that picture of Honey did cheer me up! 🙂

    Reply

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