CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review

Doesn’t it look like Scott needs his own afternoon talk show called, “The Wod Review”?

Some insight and tips for this weeks workouts. Enjoy.


MONDAY 

A.)
Front Squat
7-7-7-7-7
Ascending Weights

B.)
AMRAP in 9 Minutes
10 Barbell Lunges 75/55, 95/65 (Beef DB: 50/35) (Beef+ DB or KB 50+/35+)
1 Wall Walk w/ :10 sec hold (ADV: 1 Wall Walk + 8 Shoulder Taps) (Beef: 30 FT handstand walk. Minimum 15 foot increments)
70m Farmer Carry (Equivalent DB and/or KB: 45/25, 50/35, 70/44)

Nothing super complex here. Just be sure to give a full effort on the front squats. We rarely do 7’s but they are just as effective in improving upon our squat strength as 5s and 3s are. In addition, they will help condition us on the lighter/metcon workouts with more volume.

I’ve programmed this part B several times. My intention is to use it as a checkpoint for 1) high lunge volume in a short time, 2) keeping folks accountable on working on different challenges like wall walks and handstand walks, and 3) grip. Because there is a chance you may be deficient in more than one of these movements, pick a combination where you can keep intensity. For example, if you know you can farmer carry a little more, go heavier, but if you struggle on lunges or handstand walks, keep those more simple or vice versa. Our end goal is to be better at the skills and still be able to maintain intensity in a workout.

TUESDAY
A.) 
Compare 2/17/17

AMRAP in 14 Minutes
7 Toes to Bar (adv + beef: 9)
9 Shoulder to overhead 95/65 (adv+ beef 12 @ 115/75)
11 Box Jumps (adv+beef 15 no step up

B.) 
EMOM for 8 Minutes:
Pulling Skill Goat
Pushing or Core Goat

See the compare date on BTWB. We did this AMRAP in between an INTENSE Part A and C. I want to see how different you all do without the pre-set work. It’s only 14 minutes but still pace it like your regular AMRAPs. Toes to bar will be a limiter for a lot of people so break those up smartly in the beginning. Mix and matching is fine, however, the goal is to get lots of rounds in. Try to not have any big drop offs throughout the 14 minutes but have a nice kick on the last couple minutes. We have a short skill EMOM after, but don’t hold back on the metcon.

The 8 minute EMOM today will be specific to pulling and pushing and/0r a core option.
For pulling, choose between: Ring Row, Ring PU Strict Pullups, Pullups, Bar or Ring MU or transition (coaches will show you a couple different version depending on your ability).
For pushing: Pushups, Ring Pushups, Dips, or HSPU
For core: Hollow rocks, Planks, L-Sits
**Take these seriously and do the movement you need the most accountability for.

WEDNESDAY

ADV+BEEF, Flip workout sections (Start with KB/DU, then mu/run, row/wb)

3 Rounds
15 Calorie Row, Bike, or Ski (ADV: 20) (BEEF: 20)
15 Wall Balls (ADV: 20) (BEEF: 30)

3 Rounds
10 Burpees (ADV: 4/2 Muscle ups) (BEEF: 8/6 Muscle Ups) (BEEF+ 10/8)
200m Run

3 Rounds
15 KB Swings 53/35, 70/44, (BEEF: 20 @ 70/53)
15 Double unders or 50 Single unders (ADV: 30 DU, BEEF: 60)

With several different movements, this is a mix and match day. Feel free to scale up or down depending on your abilities, however, keep in mind that these multiple 3-rounder workouts work best when you are not super limited by ONE section. I’d like all those who have done muscle ups in a workout to do them, but not spend more than 1-2 minutes on them. The same goes for double unders and rowing calories. We have a couple other ski, bike, rowing days this week so I wanted to give multiple options here.

THURSDAY

Compare 6/7/17

Every 6 minutes for 30 minutes
403m Run
7 Pullups (10 C2B) (15 C2B)
15 Front Squats 95/65 (ADV: 15 OHS 95/65) (BEEF: 5 Power Snatch + 10 OHS 115/75)

***record the splits for each round but the score on the board with total time, the fastest and the slowest.

See compare date. I remember programming and doing this one last time. The goal is to see how you fair across the 5 sets/cycles. While I want to see how well you manage your times throughout the 5 intervals, know that I still want them to be intense and for you to compete with yourself to find out what your true capacity is. Last time, in part my fault because the score was the fastest and slowest, many just sandbagged or played it safe and had ZERO drop off. I still want you to push to that competitively uncomfortable zone but one that you can manage. What might help this time is compare your TOTAL time AND your drop offs. For example if you get a total of 1 minute faster but your drop off is worse, it means you were still able to successful push harder early which resulted in a better score. More fit! If you get a slower total score but improve upon your drop off, you might have been able to go faster. If you go HAM, and your score is worse…well, we obviously know you went too hard.

FRIDAY
A.)
Split Jerk
2-2-2-2-2

B.)
15 Calorie Row, Bike, or ski, then
3 Rounds
10 Clean and Jerks 95/65, 115/75
7 BurpeesBeef:
30 Clean and Jerks 135/95
30 Bar Facing Burpees
30 Cal Row, Bike, or Ski
SATURDAY

Buy in: 25 Double Unders or 25 Jumping Squats (ADV: 50 Double unders)
——-
4 Rounds
403m Run
12 Deadlifts 185/125 (15 @ 205/155)
1 Rope Climb (ADV: 2)
——
Cash Out: 25 Double Unders or 25 Jumping Squats (ADV: 50 Double unders)BEEF: (NO Buy in or cash out)4 Rounds
403m Run
18 Deadlifts 225/155
2 Regional Rope Climbs
50 Double Unders

Only do BEEFY if all of those movements are in your wheelhouse or would not slow you down. If you are pretty strong on deadlifts, feel free to scale up the deadlifts but I don’t want more than 2 breaks. For Rx’d and ADV, if you really struggle with double unders, choose the jumping squats as I want the buy ins and cash outs to be intense. If you have double unders, I still want you to do them just keep a 1-2 minute cap on them.

SUNDAY 
Compare similar to 1/21/17FGB Style
4 Rounds
1:30 Hang Power Cleans 75/55, 95/65, 115/75
1:30 Thrusters 75/55, 95/65, 115/75
1:30 Row Calories
1:30 RestAlternating Buy ins each movements
Rx’d:
Rounds 1 and 2: 5 Pullups (BEEF: C2B)
Rounds 3 and 4: 7 Burpees

Last time I programmed this I LOVED the intensity. However, last time I made the buy ins for each movement different EVERY round so, to eliminate the confusion and or transition times, I kept them to just pullups and burpees. In speaking of the buy ins, what I find helpful is to give myself around 10-12 seconds to be ready to start the buy in right at the new 90 seconds. As with most FGB style intervals, the goal is to push harder than you normal would than say an AMRAP because you have rest. However, as a forewarning, there’s no hiding intensity in these movements so be super warmed-up early and get your heart rate up a little before starting. The barbell load should be something you can get at least 10-15 reps every set.

2 comments

  1. PT - September 26, 2017 10:03 pm

    Great detail and insight JB!! 👍

    Reply
  2. Tara Swarts - September 27, 2017 3:47 pm

    Love your breakdown!

    Reply

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