CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Insights 3/25/19

MONDAY

The intent on this workout is to have a light/moderate workload in the middle and finishing with some intensity in the cash outs. That being said, the workout effect will be different from the rxd/advanced version and the beef/bison version. The Rx’d/Adv version allows those of you who want to challenge yourself on the barbell or pullups, you can without a ton of dropping off. That being said, make sure you only scale up the things you can do without a SIGNIFICANT drop in intensity. For a ball park of what I mean, let’s just say pick something that would not add more than 60-90 seconds each round if you did so. The chipper should be strictly for those who are conditioned enough to handle bigger chunks of movements, especially on pull-ups and wall balls. This workout will be more muscle endurance limiting, so keep that in mind if you decide to go with it.

Rx’d+ADV
Buy In: 30 Wall Balls (ADV: 40)
6 Rounds
5 Clean and Jerks 95/65, ADV: 115/75 (ADV+ 135/95)
6 Pullups (ADV: 6 C2B)
9 Box Jumps Overs
Cash Out: 50 Cal Row (ADV: 60)
Beef/Bison
60 Cal Row, Bike, Ski or Air Runner (Bison: 70)
60 Wall Balls (Bison: 60)
40 BJO (Bison: 50)
40 Pullups (Bison: C2B)
30 Clean and Jerks 135/105 (Bison 155/105)


TUESDAY
The short reps should make this a lot about the run/row, which is my intention. This should make for some steady/non-blowout pacing. There are a few snatch options. The DB versions will yield the best intensity whereas the heavier more complex barbell snatches will add more skill. Think of attacking this at an 18 minute run for time pace with some some sprints in between. This might be the only day of our week to be outside until Friday. Enjoy it!

A.) Skills
Alternating EMOM in 6 minutes
– 20-30 sec Shoulder Taps, Handstand Hold, or Handstand Hold With Foot Taps, or 1-5 Ring Dips or HSPU
– 20-30 sec Hollow hold ground or hanging on bar (modified if needed)

Or Drills with a coach
-MU or HSWALK

ADV: EMOM or E2MOM for 6 minutes
5-30 Foot HS Walk

B.)
AMRAP in 18 minutes
200m Run or Row
12 DB Snatches 45+/25+ (ADV: 8 Snatch @75/55) (Beef: 6 Snatch @ 115/75) (Bison: 6 Squat Snatches 0:00-9 minutes 115/75, 9:00-18:00 @135/95)
10 HNK/Situps (ADV: 5 T2B) (Beef: 7 T2B) (Bison: 10 T2B)

WEDNESDAY
This is a compete repeat of a day a couple weeks ago. Refer back to your numbers on squats and pacing on the row to get an idea of how they want to approach today. As always, we don’t expect PR’s on attempts each time you approach redo’s. As you look to your previous training log info on your pacing, be sure to account for how you feel that specific day, if you are super sore or fresh, and motivated. Give your best effort on whatever percentage you choose to do!

A.) Back Squat
3-3-3-3-3
Alternative:
DB Box Step Up 4x8e

A2.)
Z-Press
3x8e

B.)
Compare 2/13/19
Every 5 minutes for 10 minutes
Row 500m at 85-90%

THURSDAY
With the addition of these tasks to perform every 3 minutes, be sure to pace and manage your heart rate in order to move through those tasks fluidly. Give yourself a couple seconds or tone it down a bit when you are approaching those tasks so that they are just another movement within a workout. Let’s just score this as two separate amraps.

ADV+BEEF Start with B and then finish with A.

A.) AMRAP in 10 minutes
15 Double Unders or 30 Single Unders (ADV: 20) (Beef: 30)
8 Shoulder to Overhead 95/65, 115/75, 135/95
10 DB Lunge (1 DB 45/35) (ADV: 1 DB @50/35) (Beef: 2 DBs @ 50/35)
Every 3 minutes starting at 0:00: 7 Burpees (ADV: BFB)

REST 2 Minutes

B.) AMRAP in 10 minutes
15 Double Unders or 30 Single Unders (ADV: 20) (Beef: 30)
8 Shoulder to Overhead 95/65, 115/75, 135/95
10 DB Lunge (1 DB 45/35) (ADV: 1 DB @50/35) (Beef: 2 DBs @ 50/35)
Every 3 minutes starting at 0:00: 7/5 Cal Row (ADV: 9/7)

FRIDAY

Full-send Friday finisher!

A.)
EMOM for 12 minutes
2 Squat Cleans
ADV: 1 Across @ 85%

B.)
403m Run (ADV: 603m) (Beef: 800m)
21 KB Swings 53/35, ADV: 70/44, Beef: 70/53
15 Burpees
9 Pullups (ADV: C2B or 6/4 Bar or Ring MU) (Beef: Bar or Ring MU)

SATURDAY
Bring your buddy. This one will be fun. Essentially, it’s just like the partner workouts we’ve done previously, but a more prolonged amount of working for each person. BUT, if you hustle, you can get to work together on AMRAP sooner. Let’s go!

“Where Art Thou Partner Mayhem”
20 Minute AMRAP
*1 Partner runs 800m (Beef: 1 mile)
*1 Person works on AMRAP
*Once Partner 1 returns, switch roles
*Once Partner 2 returns, you can work together and split up work however!!
*One scored AMRAP

AMRAP:
9 Deadlifts 135/95, 185/125, 205/155
9 Situps or Hanging Knee Raises (ADV: 5 T2B) (Beef: 9)
7/5 Pushups (ADV: 9/7 or 7 Ring Dips or 7 HSPU) (Beef: 9 Ring Dips or HSPU)

SUNDAY

A)
Alt Every 1:00 for 6:00
1) :30 Pulling or Pressing Focus
2) :30 Core Focus

Pulling Movements:
Ring Row
Chin Over Bar
Inverted Row

Pressing Movements:
DB Overhead Hold (2 DBs)
Handstand Hold
Ring Support

Core Movements:
Plank (Rings)
L-Sit Hold (rings, box, parallettes)
Hollow Hold

B.)
5 Rounds
403m Run or Row (Scaled Runs: 400/200/400/200/400)
7 Front Squats 95/65, (ADV: 9@ 115/75 or 95/65 Overhead Squats) (Beef 9 @135/95 or 9 OHS @ 115/75)
9 Box Jump Overs (ADV+Beef: 12)

@ Some point:
– 3 Rope Climbs (4) (5)
– (1) 70m Sled Push

Have your say