CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD insights 8/31/20

Monday 

We have been doing some strength for the past two months that is a little more cardio based. I decided to switch it up and just have you guys increase the loading and just aim to do the heaviest sets possible. If the clean is a weaker movement for you stick with the higher volume squats for today, so you can still get a solid strength session in. If you feel comfortable moving weight in the clean, opt for the advanced version.

 

A.) 20 Minute clock

Front squat (taken from the ground) 

PT back in the day! Now this is an easy warm up weight for him

7-7-7-7 (adv 4-4-4-4)

 

B.) For time 
25 Wall balls (35) (50)
15 Box Jump overs (20) (25)
500/400m row or 25/20 Cal AB

 

*adv/beef people start with cardio*

 

 
 

 

Tuesday 
Feel free to mix and match different elements of the workout. If you want longer runs but aren’t necessarily and advanced person, feel free to do longer runs and just stick with Rx’d snatches and burpees. Vice versa if the dumbbell is a strong suit, up the weight and try some alternating ones!

 

 
Run 800m (Adv/Beef run 1000m)
25 Dumbbell Snatches 45/25 (adv 50/35) (Beef 30 alt 50/35)
25 Burpees (adv lateral burpee over DB) (30 lateral burpee over DB)
Run 603m (adv 800m)
20 DB snatches (Beef 25 alt)
20 Burpees (Beef 25 lateral burpees)
Run 403m (Adv 603)
15 Dumbbell snatches (Beef 20)
15 Burpees (Beef 20 lateral burpees)
Run 200m

 

 

 

Wednesday 
If you like to move weight on the olympic lifts, today is a good day to opt for the advanced version. We have been back about two months now so we can start trying to move a it more weight. For the finisher today be sure the thruster is a weight you feel comfortable moving quickly, and for high reps. Ideally every time you touch the bar, the thrusters should take no more than two sets.

 

 
A.) 14 Minute Emom
2 Clean and jerks or snatches

 

Adv 
First 7 sets- 2 reps
Last 7 sets- 1 rep

 

B.) 8 Minute amrap 
8 thrusters 75/55 (adv 95/65) (115/75) (Bison DB 50/35)
10 Sit ups, tuck ups, or V-ups (5 T2B) (8 T2B)

 

Beef/Bison 
8 minute ascending amrep 
2 Thrusters 95/65 (115/75 or DB 45/25)
2 Toes to bar
4 Thrusters
4 Toes to bar
6 Thrusters
6 Toes to bar
……..

 

You want abs like this? Do your dang V-ups then!

Thursday 
I am a huge fan of unilateral movements (split squats, single arm presses, single leg deadlifts) as they can have huge benefits for developing strength, and the very often overlooked: balance. Last week we also did split squats but we were working in a 90 second time domain. This week we are cutting it down to an emom, so it might feel a little more taxing. Despite doing less reps, you might end up at the same weight due to the shorter rest. For the finisher depending on your strength you can opt to do a lighter clean and keep the intensity a bit higher or opt for a heavier clean and move at a slightly slower pace for the workout.

 

10 Minute alternating EMOM 
-6 Split squats each side (DB or KB)
-:20-:40s Forearm plank, weighted forearm plank, hollow hold, weighted hollow hold

 

B.) 21-15-9
Power Clean 95/65 (adv 115/75) (Beef 135/95)
*Between each set perform 20 Double unders or 60 singles (adv 40 DU) (Beef 80 DU)*

 

Thiccc boiii version
15-12-9
Power Clean 165/115 (185/135)
*Perform 80 double unders between each set*
 

 

Friday 
Bri came up with this workout a couple weeks ago when I just need a quick and easy conditioning piece. Well I say easy in the sense of simplicity but not in the sense of the workout. Ideally you want to be getting around 90 seconds- 2 minutes of rest per interval, so choose your rep combination accordingly. For me I did the beefy assault bike version and was able to hold around 2 minute splits but if definitely got very tough towards the end. Just hit the gas and try to hang on!

 

Every 4 minutes for 20 minutes
20/16 Cal row (24/20)  or 16/12 Cal Assault bike (20/16)
12 Sit ups, tuck ups, V-ups (adv 6 toes to bar) (Beef 12 Toes to bar)
12 Down ups (Adv Burpee)

 

Saturday 
For today you can push the first portion a bit more than normal, given there is a decent chunk of rest. That being said it will not be enough time for a full recovery so plan on leaving some in the tank for the next part. I would say the sandbag/ d ball will probably take longer, but it will be much more fun! Check below for a helpful video on how to properly throw it over your shoulder. The proper technique can go a long way in making the movement feel much more efficient.

 

Run 403m (adv 603)
25 Ground to overhead 95/65 (115/75) (135/95) or 20 D-ball/Sandbag over shoulder
-Rest 2 minutes-
4 rounds
10 Box Jumps (12) 15)
10 Deadlifts 95/65 (115/75) (15 @ 135/95)
200m run
10 Front squats
70m Run (adv 200m run)

 

If you got a bike then bike to the sweat shop! It’s a great way to get some physical activity. Just be sure to wear you helmet the correct direction.

 

Sunday 
For the farmer carry everyone will use their KB + DB. The weights listed for the carry are the DB weight, whatever you are using for the swings is the other weight you will use. Yes it will be an unbalanced weight, and yes that is intentional. For the front rack lunge, you can use both hands to stabilize the KB if you want to.

 

20 Minute amrap
15/12 Cal row (18/15) or 12/9 Cal AB (15/12)
12 Russian Kb swings 53/35 (70/44) (Beef 12 am swings 70/53)
10 Goblet lunges (Beef suitcase or front rack lunge)

 

*at minutes 5,10,15 perform Farmers Carry*
Rx’d 70m 45/25
Adv 100m 50/35
Beef 100m 55+/40+

 

 
 

 

 

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