CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Insights 6/25/18

MONDAY

I did this conditioning format the last two times Nabil had programmed them. What I really like about this format is that you don’t just get a taste of the row or bike, you go back to it every single minute. For those of you who need to get better at biking or rowing as a whole, or just need general stamina with those movements in a longer workout, this is one of the best. So, while the movements are slightly different then previous versions, the idea is to still yield intensity. On the row or bike, I’d like you to pick a option that is challenging but one that you know you can get done with at least 10 seconds to spare each time but be sure to think about what you could sustain for 10 rounds. For the lifts, the weight should be light enough to be able to get at least 10 reps each round. While they should be quick, quality movement is key here, for being a more efficient point scorer and healthy exerciser!

A.)
EMOM for 10 minutes
Even min:  Row (Rx’d 10/8) (ADV. 12/10) —or  Bike/Ski (Rx’d 8/6) (ADV. 9/7)
*Giant Classes: offer 70m Run
Odd min: Max Power Cleans or Snatches 75/55, 95/65, 115/75

B.)
EMOM for 10 minutes
Even min:  Row (Rx’d 10/8) (ADV. 12/10) —or  Bike/Ski (Rx’d 8/6) (ADV. 9/7)
*Giant Classes , offer 70m Run
Odd min: Max Reps Burpees

*no rest between A and B
*score is total number of GTO and Burpees
*PARTNER UP WITH A BUDDY IF USING SAME WEIGHT AND SWITCH MOVEMENT ORDER.

TUESDAY

This is a classic style SS WOD with some new and varied spice to the workout. Choose a pull-up and wall ball rep range to keep moving throughout the workout, but unlike other wods, don;t feel you have to go unbroken on these. Two to three short and deliberate breaks are fine so challenge yourself if you can handle the volume. As always, there is no harm in scaling the volume to get more intensity. Nabil got rid of some of those awkward looking boxes sizes which allows making our sporadic “obstacle wall course” much easier and even! The “wall climb overs” you see listed will consist of 7 stations of climbing over 30 inches boxes. You can use your hands and legs to climb over the wall just like any barrier out in the real world. Beefy, you’ll be doing this while carrying your wall ball! Be sure to ask the coach the technique beforehand and get some practice reps before the workout starts.

4 Rounds
403m Run
7 Pullups (ADV: 10) (ADV+:10 C2B) (BEEF: 15 C2B)
15 Wall Balls (ADV: 20) (BEEF: 30)
**@ Some point 2 Sets of the Wall Course @ some point (ADV: 3) (BEEF: 4 w/ wall ball. Ball Can’t touch ground during the climb over course)

WEDNESDAY

The 1RM option should be for those who have a pretty comfortable and mobility-friendly front squat. Some of you wanted to test a baseline recently, so here it is. Be smart and safe, and make sure you are warming up extra before the class! The finisher can be done solo, but let’s get the camaraderie going here. Team up with someone you haven’t before and crush the simple WOD!

A.) Front Squat
3-3-3-3-3
ADV+BEEF: 1RM

B.) Parter Finisher
2 Rounds (One person starts with cardio the other starts with BJO, must switch at 2 minutes)
Max Calorie Row in 2 minutes
Max Box Jump Overs in 2 minutes

*Each person does both movements, TWICE.

*Score total cals and bjo combined

THURSDAY
A.)
Every 90 seconds for 15 Minutes
2 Clean and Jerks

B.)
3 Sets
3 minute Clock
200m Run
Max Reps Pushups, Situps, AND/or Air Squats (ADV: HSPU AND/or Ring Dips) (Beef: Def HSPU AND/or Ring MU)

FRIDAY

There are a lot of different skills for this WOD so feel free to mix and match as I’m sure there are some folks who might find one or two movements within their wheelhouse while one or two might not. General recommendations: if you are a decent runner, do the ADV run distances… even if you are not a rabbit. The barbell should be done unbroken, but the toes to bar can be broken up into 2 shorts sets. Double unders can be scaled to 30 Single unders if you don’t have them  at all, or if you do but are not a ninja yet, shoot for a double under number you can do within a minute each time you attempt them.

603m Run (800m)
10 Front Squats 95/65 (ADV: 115/75) (BEEF:12 OHS@ 115/75) (Bison: 15 OHS @ 115/75)
10 Sit Ups or Hanging Knee Raises (ADV: 7 Toes to Bar) (BEEF: 12 Toes to Bar) (Bison: 15 T2B)
15 Double Unders (ADV:30) (BEEF: 60)

403m Run (603m)
10 Front Squats 95/65 (ADV: 115/75) (BEEF:12 OHS@ 115/75) (Bison: 15 OHS @ 115/75)
10 Sit Ups or Hanging Knee Raises (ADV: 7 Toes to Bar) (BEEF: 12 Toes to Bar) (Bison: 15 T2B)
15 Double Unders (ADV:30) (BEEF: 60)

270m Run (403m)
10 Front Squats 95/65 (ADV: 115/75) (BEEF:12 OHS@ 115/75) (Bison: 15 OHS @ 115/75)
10 Sit Ups or Hanging Knee Raises (ADV: 7 Toes to Bar) (BEEF: 12 Toes to Bar) (Bison: 15 T2B)
15 Double Unders (ADV:30) (BEEF: 60)
70m Run (200m)
10 Front Squats 95/65 (ADV: 115/75) (BEEF:12 OHS@ 115/75) (Bison: 15 OHS @ 115/75)
10 Sit Ups or Hanging Knee Raises (ADV: 7 Toes to Bar) (BEEF: 12 Toes to Bar) (Bison: 15 T2B)
15 Double Unders (ADV:30) (BEEF: 60)

SATURDAY

For most, the main limiter on the barbell will be the Ground to Overhead. The weight here should be something you could link 3-4 reps in a row or do quick singles. The deadlift is just to add some annoying, yet beneficial heart rate to this workout and shouldn’t be looked at any more than that…even if you have strong deads! The middle 5 round portion can be scaled to your ability but the pullups and pushups shouldn’t be something that you have to break up into singles. The coaches can show you multiple ways to modify pushups so be sure to ask. I would say unbroken for at least 2-3 rounds. I know there’s a lot of stuff here but I like to sprinkle some variance from time to time if it fits.
**Advanced and Beef go in reverse order
800m Row or Ski or 2k Bike

30 Ground to Overhead  95/65, 115/75, 135/95, 155/105

5 Rounds (ADV: 6) (BEEF: 7)
5 Pullups (BEEF: C2B)
8/6 Pushups (ADV+BEEF: 10 Pushups)
15 Air Squats

30 Deadlifts 95/65, 115/75, 135/95, 155/105

200m Farmer Carry DB or KB equivalent weight 45/25, 53/35, 70/44, 70/53

SUNDAY
As I informed the coaches, you can start on any movement but must stay in same order throughout the workout. Think of the workout as going hard on the Row/DB/Burpees, but moving for quality on the Rope and Sled.

Alternating EMOM for 25 Minutes:
Row, Bike or Ski Cals
DB Snatch 45/25, 50/35, 50-55/35-40
Burpees
(1) Rope Climb
(1) 70m Sled Push

*Score is total Cals/Sn/and Burpees

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