CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Overview

MONDAY

Compare similar to: 1/28/14, 1/12/15, 11/8/16
Long grinder here. I made a slight modification in reps and weight for rx’d and adv this time to allow for more rounds and reps along with less standing around time. If you did advanced last time with ascending weights each round and you really want to try it, go ahead, but keeping the weight the same will allow for better heart rate conditioning stimulus and less stress and waiting around if the barbell weights are heavy for you. Beefy, this is a good Open-style re-test to see how well you can now manage bigger sets of T2B and heavier barbell. If you’ve done this multiple times and want a different challenge, keep the weight the same or do advanced for more of a stamina effect. As always, scale up or down based on your skill set (i.e. if you are decent at toes to bar, do them, but keep weight lighter if you struggle with heavier weights).

AMRAP in 20 minutes
9 Hanging Knee Raises (ADV: 10 T2B)
9 Burpees (ADV: 10 Bar Facing)
9 Ground to Overhead 95/65, (ADV: 10 @115/75)

Beef:
AMRAP in 20 min
15 T2B
15 Bar Facing Burpees
15 GTO (95/65, 115/75, 135/95, 155/105, 175/125)
**If you get 5 Rounds….DONE

TUESDAY
For part A2, choose a weight you could do at least 8, challenging but quality reps within the time limit. I wanted to simulate a moderately heavier barbell challenge without too much fatigue setting in like a long metcon. While this is a quick challenge, don’t throw out everything you warmed-up and gained in part A. Think of it as an AFWQAP (As fast with quality as possible).

A)
EMOM for 12 minutes

2 Squat Cleans or Snatches
ADV: 2 for first 6 mins. 1 for last 6 mins
A.2) Right at 15 minute mark:
Max Reps in 90 seconds: Squat Clean or Snatch
B)

8 Minute Clock

Rx’d
Buy in 20 Cal Row/Bike/or Ski
AMRAP in time remaining:
10 Alternating DB Snatch 45/25
10 Box Jump Overs

ADV+BEEF:
AMRAP in 8 minutes:
12 Alternating DB Snatch 50/35 (50-55/35-40)
10 Box Jump Overs (BEEF NO STEP UP)

WEDNESDAY
We are continuing on our 10 minute skill works that Nabil implemented last week in the beginning of class. Rather than always assigning a timed EMOM, we wanted to get a chance to give folks more feedback and demonstration on the basics. Given that it is only ten minutes, try to utilize it as best as you can. If you are decent at both skills, try doing a certain amount of reps for quality every 2-3 minutes or so, or skill with the EMOM format. Make it more challenging (i.e. legless instead or wrapping, or strict seated legless instead of regular legless). If new to the skill, look for useful tips on drills that you can continue to do in future classes.For Part B, I’d like Rxd and ADV to shoot for doing the deads and wall balls in 1-2 sets. Because there is a bit of running, scale the distance, weight, and reps, that will allow you to maintain intensity throughout. As always, mix and match to your skill set. Many of you Rx’d deadlifters and wall ballers can do the adv running just fine. The goal for Beef and Bison is to work on heavier deadlifts coupled with higher volume movements. The run is the only thing that gets “easier” each set, so it’s imperative that you manage and break up the work early to minimize redline or recovering from an aggressive set.A.)
10 minute skill worksRope Climb Technique:
-Manila Rope attached to pull-up bar
-Regular rope….ADV: Skill Options: Seated Legless Work

OR

*Handstand Pushup / Handstand Walk Practice*
-Wall Walk w/ hold
-Strict HSPU w/ ambits
-Wall Walk w/ shoulder taps
-Handstand walk practice

ADV: Skill Options: Every 3 mins, Max distance HSWALK or Quality reps strict, or with deficit

B.)
800m Run
10 Deadlifts 165/115 (ADV: 12@ 185/125) (BEEF: 15@205/135) (BISON: 18@225/155)
15 Wall Balls (20) (25) (Bison: 30)
1 Rope Climb ADV: 2 or 1 Legless (Beef: 2 Regional)
400m Run (ADV: 600m)
10 Deadlifts
15 Wall Balls
1 Rope Climb
200m Run (ADV: 403m)
10 Deadlifts
15 Wall Balls
1 Rope Climb
70m Run (ADV: 200m)
10 Deadlifts
15 Wall Balls
1 Rope Climb
 
THURSDAY
Same idea for skill works as WED. Rx’d is a classic workout with a mini spin on it doing “hang cleans”. This one is good because for most folks, the reps are super manageableand there is scheduled rest to maintain a high intensity. The goal should be unbroken on everything for the majority of the workout. Pushups, even in sets as small as 6 can get taxing, so feel free to scale those down even lower if needed or if you are hitting a wall unbroken for 6 later in the workout. I wanted to give an advanced option with HSPU and DU as many seasoned sweat shoppers have done “Chief” 5+ times. Only attempt this if you are comfy with HSPU and double unders as 3 minutes does not give you much time to make misses!A.)
10 minute skill works

A.) 10 minutes of Skill Work
*Ring Muscle Up Work*
-False Grip Hang
-Seated Band Assisted Transitions
-False Grip Strict Pullup on Ring

OR

*Handstand Pushup / Handstand Walk Practice*
-Wall Walk w/ hold
-Strict HSPU w/ ambits
-Wall Walk w/ shoulder taps
-Handstand walk practice


B.)

“Hang Chief”

5 Sets
AMRAP IN 3 Mins3 Hang Power Cleans 115/75 (ADV: 135/95) (Beef: 5 @135)

6 Pushups (ADV: HSPU) (Beef: 7 HSPU)
9 Air Squats or Double Unders (ADV:15 DU) (Beef: 20)

1 Min Rest b/t sets, start AMRAP where you left off:

FRIDAY

The finisher should be a quick burner. As always, scale up or down on the thrusters and/or pullups to make it challenging but with no breaks.


A.) Front Squat
4×7 Across
B.)
12 MINUTE CAP
5 Rounds
5 Pullups (ADV: C2B) (Beef: 7 C2B)
7 Thrusters 75/55 (ADV: 9) (Beef: 12)
70m Run”Frink BEEF”
10/8 Muscle-ups
25 Thrusters 75/55
1,000-meter row
25 Thrusters 75/55
10/8 Muscle-ups

SATURDAY

ADV+BEEF Start from bottom and finish at topRow 500m
——–
5 Rounds
5 Squat Cleans 115/75, 135/95, 165/115, 185/125
10 Hanging Knee Raises (ADV: 10 T2B) (BEEF: 15)
——–
200m Run
——–
15-12-9 (ADV+BEEF: 21-15-9)
KB Swings 53/35, 70/44, 70/53
Burpees
——–
400m Run

SUNDAY

A.) 10 minutes of Skill Work
*Bar Muscle Up Work
Strict Pullups
Kipping Pullups
“Jump and Swing”
“Single Jumping Belly to Bar Pull-ups”

or
*Ring Muscle Up Work*
-False Grip Hang
-Seated Band Assisted Transitions
-False Grip Strict Pullup on Ring

B.)

4 Rounds
403m Run
10 Alternating DB Snatches 45/25 (ADV: 10 Power Snatches 75/55) (Beef: 15@75/55
7 Pullups (ADV: 10 C2B) (Beef: 15 C2B)

 

About James

Have your say