CrossFit Sweat Shop – Walnut Creek

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Weekly WOD insights 7/15/19

Monday 

For the Squats you will be ascending. If you do find a very challenging weight, don’t force yourself to go up if it means you’ll fail the set. Stick with that weight or go back down to ensure you make all your sets! For the finisher the goal is for it to be shorter and gassy. If you need to set up a modification for your pull ups, set up one that allows you to minimize breaks so you can maintain intensity!

 


A1.) Front Squat
4-4-4-4-4
*ascending*

 

A2.) Single arm dumbbell row
3x 10 each arm

 

B.) 4 Rounds 
8 Ground to overhead 95/65 (adv 115/75)
7 Pull ups (adv 9)

 

Beef/Bison 
15 Ground to overhead 135/95 (bison 21 @ 135/95)
15 Pull ups (Bison Chest to bar)
12 Ground to overhead (Bison 15)
12 Pull ups (C2B)
9 Ground to overhead
9 Pull ups

 

 
 
Tuesday

 

This one has been programmed a couple of times before but not for a while. While I do love me some bench press, I do recognize not everyone has a swole is the goal, size is the prize mindset (Ronnie Coleman), and have put in push ups as the Rx’d option. We do not do a lot of bench press in so remember that you do not necessarily want to go until failure. Try to stop right before that point to avoid getting hung up on one movement. For the cash outs if you get done a little on the early side….feel free to do another! Try something you have’t done before or in a long time.

 

*Compare similar 1/27/17*

 

403m Run
15 Deadlifts 135/95 (adv 185/135) (Beef 225/155) (Bison 275/205)
15/12 Push ups (adv 15 Bench press 95/55) (Beef 135/75) (Bison 185/105)
403m Run
12 Deadlifts 135/95 (adv 185/135) (Beef 275/205)
12/9 Push ups (adv/beef/bison 12 Bench press)
200m Run
9 Deadlifts
9/6 push ups (adv/beef/bison 9 Bench press)
200m Run
6 Deadlifts
6 Push ups (adv/beef/bison 6 Bench press)
-Cash out- (choose one)
-70m sled push 45/25  90/70  135/115     -70m D ball or sandbag carry
-70m Farmer carry   -10 Bar muscle ups   -8 ring muscle ups

 

**@ some point perform rope climbs**
Rx-d- 2 rope climb
Adv- 3 rope climb
Beef- 2 regional + 2 regular
 

 

 
 
Wednesday 
Be sure to check the anti-rotation and pulling sheets to figure out what you want to do for these movements. Both will add a lot of value to your strength development. For the conditioning, be sure to keep track of each individual round! You will need four different times for your score.

 

 
A.) 6 Min alternating Emom 
1-Anti-rotation
2-Pulling

 

B.) Every 5 minutes for 20 minutes 
200m run or 250/200m row or 12/9 Cal Bike
14 Wall Balls (adv 18) (Beef 22)
12 Russian Kettlebell swings (adv 14 @ 70/44) (Beef 14 Am. swings @ 70/53)
200m run or 250/200m row or 12/9 Cal Bike

 

*Score time for each individual round*

 

 
Thursday 
If you’re going advanced be sure to warm up to 80-90% of your one rep max and stay there for the entire EMOM. The intent is to get some good heavy volume in. If you absolutely hate burpees then I (might) have a solution for you. Check out the down up! Its a great tool for conditioning that is not quite as tough as a burpee, but is still pretty gassy!

 

 
A.) 12 minute emom 
2 Clean and Jerks or snatches

 

Adv 1 rep across at 80-90% of 1rm

 

B.) 5 Rounds 
:30s of power cleans 95/65 (adv 115/75) (Beef 135/95)
-:30s of rest-
:30s of Down ups (adv Burpees) (Beef bar facing)
-:30s of rest-

 

*score total reps*

 

Friday 
Today will definitely be on the longer side. Be prepared to do longer forms of cardio so you will probably need to back off your usual pace you would have for say a  workout that has a couple rounds with 403m runs. Don’t forget to hydrate!

 

Run 800m (adv row 1000/800m) (beef row 1000m)

 

3 Rounds 
7 Box Jump overs (adv 10) (Beef 12)
10 Hanging Knee raises (adv 6 T2B) (Beef 10 T2B)
7 Goblet Squats 53/35 70/44 (Beef DB squats 50/35)

 

Row 800/700m (adv and Beef run 800m)

 

 
3 Rounds 
7 Box Jump overs (adv 10) (Beef 12)
10 Hanging Knee raises (adv 6 T2B) (Beef 10 T2B)
7 Goblet Squats 53/35 70/44 (Beef DB squats 50/35)

 

Run 603m (adv + Beef run 800m)

Don’t forget to enjoy your Friday! Go eat some tacos!

 

 
Saturday 
I really liked the feel of JB’s wod “ELo’s cumpleanos” and wanted to replicate that feeling in todays WOD. I liked how it was short and repeatable, things felt just long enough to be challenging but not so long that it got repetitive. Feel free to mix and match today if you want to do the longer runs or work with the barbell and have shorter runs.

 

 
A.) 6 Min alternating Emom 
1-Handstand progression/Pressing
2-Anti rotation

 

B.) 4 Cycles
2 Rounds 
140m Run (adv 200m run )
10 Dumbbell snatch 45/25 (adv 8 Hang cleans @ 95/65) (beef 10 Hang cleans @ 115/75)
8 Shoulder to overhead 95/65 (Beef 10 @ 115/75)

 

-Rest 1 min Between cycles-

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*score total time*

 

 
Sunday 
I am always a fan of blending  isometrics into workouts. There is no official rest but the isometric movements (wall sit and plank) should provide some amount of recovery. Please note the stretch session at the end of class! It’s extremely important to allocate time to work on, and maintain flexibility.

 

A.) 20 Minute alternating Emom 
-Max Calories any machine
-Forearm plank (advanced weighted)
-Max Russian Kettlebell swings 53/35 70/44 (beef am swings 70/53) (Bison double russian kb swing 44/35 ea hand)
-Wall sit (adv weighted)

 

B.) 5-8 Minute stretch session

 

Always be sure to make time for stretching!

2 comments

  1. Taneya - July 15, 2019 4:50 pm

    PSA – El Ag DOES NOT serve tacos on Friday… save y’all the heartache now 💔

    Reply
    • Martha - July 19, 2019 10:23 am

      That IS heartbreaking!

      Reply

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