CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Insights 8/19/19

MONDAY
We are working from the hang today.
Read this article from Catalyst Athletics on the differences and purposes of each of the HANG positions.
We typically grease this portion during our warm-ups, but they are just as effective as stand alone sessions and think it’s a nice way to refine technique and awareness of what’s going on at the top of the lift. It’s always a nice change up for those of you who hit from the floor or pull lots of things off the ground each week. For part B, I’m sure one of the movements will be the limiter but, go into today with a goal of either making it a muscle endurance workout or intense conditioning. The coach can help you scale up or down for you liking. Just ask!

A.)
EMOM for 12 minutes
2 Hang Squat Clean or Snatch
ADV: 1 Across @75-85%

B.)
Rx’d
AMRAP in 8 minutes
8 Power Cleans 95/65, (ADV: 115/75), (ADV+ 135/95)
8/6 Pushups (ADV: 10/8 or 7/5 HSPU or 6/4 Ring Dips)

Beef/Bison
Ascending AMREP in 8 minutes
3 Power Cleans 155/105 (Bison: 185/125)
3 HSPU or Ring Dips (Bison: Strict HSPU)
6
6
9
9
etc

TUESDAY
New skills will be up on the board for this cycle. You can also check out my coaching instagram page here for video of some of the movements I did with Bri. I kept it to the same EMOM each day for more consistency and opportunity to do the same set of skills. But, I did add a few more options for each. For the WOD, it is interval style, so push the pace slightly more than your regular 7 rounder. For the Open option, the thrusters go up in reps every 2 minutes…good luck!
A.) Week 1 of 6 Accessory/Skills EMOM
6 Minute Alternating EMOM
-Ring Gymnastics Skills
-Kettlebells
B.)
7 Rounds
200m Run or 10/8 Cal Bike
7 Front Squats 95/65 (ADV: 9@ 115/75 or 95/65 OHS) (Beef: 9 OHS @ 115/75)
7 Pullups (ADV: C2B) (Beef: 4/2 Bar Muscle Ups)
-Rest 1 minute-
Bison Open Prep Option
Every 2 minutes until failure
9 Cal Row
6 Thrusters 95/65
3/2 Bar Muscle ups
*Add 1 Thruster every 2 minutes
WEDNESDAY
The buy-in indeed takes a large chunk of time, but wanted to keep the pushing volume tame and the workout balanced between body weight movements and barbell. Kept the reps the same on the AMRAP for advanced and beef given their heavier weight on the buy-in. I want folks to come in and mash (potato) on the amrap. 
20 Minute Clock
Buy in:
3 Rounds
403m Run
10 Ground to Overhead 95/65 115/75 135/95 155/105
AMRAP in time remaining:
5 Burpees (ADV: BFB)
7 Situps/V-Ups/Hanging Knee Raises (ADV: T2B)
9 Box jump Overs
THURSDAY
A.) Front Squat
3-3-3-3-3
Ascending Sets
A2.)
DB/KB See Saw Row or Barbell Bent Row
3x8e-12
https://www.youtube.com/watch?v=gIf1nQ3Q9IY
B.)
Rx’d
Buy in: 30/20 Cal Row, Bike, Ski, or Air Runner
21-15-9
Russian KB Swings 53/35
*15 DU or 30 Singles after each set
Cash Out: 35m KB Lunge (same weight held however)

ADV
Buy in: 35m KB Lunge (same weight as swing held however)
21-15-9
Russian KB Swings 70/44
*30 DU after each round
*Cash Out with 30 Cal Row, Bike, Ski, Air Runner
Beef:
Buy in: 30ft HS Walk (Bison: 50ft HS Walk)
21-15-9
American KB Swings 70/53
*50 DU after each round
*Cash Out with 40 Cal Row, Bike, Ski, Air Runner
FRIDAY
 

A.)

EMOM for 10 minutes
Max DB Snatch 45/25 (ADV: Alt 50/35) (Beef: 55+/35+)
Max Cal Any Machine1 Minute Rest/Transition
—-
B.)

3 minutes of Gymnastic or Grunt Work
-Strict Pull-ups
-Handstand Pushups
-Ring or Bar Muscle Ups
-Handstand Walk Distance
-DBall/Sandbag Cleans or Carries
-Farmer Carries
-Mixed/Front Rack Carries
-Sled Push

1 Minute Rest/Transition
C.)

EMOM for 10 minutes
Max Wall Balls
Max Cal Any Machine

SATURDAY
Rx’d and ADV
*ADV Flip Run and Row800m Run
10 Burpees (ADV: BFB)
15 DU or 30 Singles (ADV: 30 DU)

5 Rounds
9 Deadlifts 95/65 115/75
7 Hang Power Cleans 95/65 115/75
5 Shoulder To Overheads 95/65 115/75

15 DU or 30 Singles (ADV: 30 DU)
10 Burpees (ADV: BFB)
800m Row
Beef+Bison Version
800m Row
12 BFB
50 DU

5 Rounds
12 Deadlifts 135/95 (Bison: DB 50/35)
9 Hang Power Cleans 135/95 (Bison: DB 50/35
6 Shoulder To Overheads 135/95 (Bison: DB 50/35)

800m Row
12 BFB
50 DU
SUNDAY
A.) Week 1 of 6 Accessory/Skills EMOM
6 Minute Alternating EMOM
-Ring Skills
-Kettlebell
B.)
4 Rounds
403m Run
12 Barbell Lunges 75/55, 95/65, 115/65 (DB Lunges 50/35 held in rack or mixed)
10 Hanging Knee Raises or V-ups (ADV: 8 Toes To bar) (Beef: 12 T2B)
1 Rope Climb (ADV: 2) (1 Legless 1 Regular)
@ Some point (2) 70m Sled Push 45/25, 90/45, 135/90

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