CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review – 10/12/20

Monday

Today’s workout will be a “Chipper” style one. If you’ve never done a Chipper before, you’re in for a treat. I recommend approaching this workout with the mindset of taking strategic breaks and managing your heart rate. You’ll notice a bit more Muscle Fatigue in this format since you’ll be working with larger rep ranges.

 

20:00 AMRAP

 

RxD –

20 Double Unders

20 Wall Balls

20 Cals any Machine

20 Box Jumps

20 Russian KB Swings 53/35

20 Pull Ups

 

Adv –

50 Double Unders

30 Wall Balls

30 Cals any Machine

20 Box Jumps

20 Power Cleans 115/75

10 Chest to Bars

 

Beef & Bison –

100 Double Unders

50 Wall Balls

40 Cals any Machine

30 Box Jumps

20 Power Cleans 135/95 (185/135)

10 Bar Muscle Ups (10 Ring Muscle Ups)

 

 

Tuesday

Time Domains –

Snatches ~ :30

Run’s ~ 1:00e

Burpees ~ :30 – 1:00

 

Above you’ll find some project time domains for each movement If you’re worked about meeting those, please discuss it with your coach and figure out how to scale/modify the workout so you’re still able to get a fun workout in today!

 

8 Rounds

10 DB Snatches 45/25 (Alt 50/35) (Power Snatch 75/55)

200m Run

5 Burpees (7) (7 Bar Facing Burpees)

200m Run

 

 

Wednesday

Today you’ll have the option to Back Squat or Overhead Squat. I did not include any accessory work, but feel free to hit a couple sets of something you want to work on during your Squat Session!

 

A)

Back Squat

5-5-5-5-5

*Ascending

 

-or-

 

Overhead Squat

3-3-3-3-3

*Ascending

 

B)

21-15-9

Goblet Squat 53/35 (Front Squat 95/65) (DB Front Rack Squats 50/35)

Cals any Machine

 

 

Thursday

As we’ve done in the past few weeks. Go ahead and pick either between a Sled Push in Part B or some sort of Carry. Either deciding you make, try to complete it within :40 – :45.

 

A)

10:00 Alt EMOM

1) 3 Push Press -or- 5 Bench Press

2) 1:00 Max Cals any Machine

 

– rest 4:00 –

 

B)

10:00 Alt EMOM

1) 1:00 Max Russian KB Swings 53/35) (70/44) (American KB Swings 70/53)

2) 1:00 70m Sled Push -or- Carry

 

*If needed, go ahead and split class up (Adv and Beefy can start with Part B if needed)

 

 

Friday

Same strength/conditioning focus options as the past 2 weeks. I would encourage you to focus on how well you are receiving the bar. How we receive the bar is just as crucial to move safely in metcons and decrease your overall chance of injury while getting stronger!

 

For the conditioning focus, remember to start light. The goal is to get more comfortable cycling a barbell, learning what weight is realistic for your current (not permanent) level of fitness, and to build confidence with barbell movements in longer metcons.

 

Finisher: 1 DB for Rxd and Adv. 2 DBs for Beef.

 

A)

Strength Focus –

 

Every 1:30 for 15:00

2 Power Cleans

 

Adv: 1 Power Clean

 

*Coaching Note: Emphasize receiving position

 

Conditioning Focus –

 

3 Rounds

8 TnG Power Cleans -or- Power Snatches 95/65

6 TnG Power Cleans -or- Power Snatches 115/75

4 TnG Power Cleans -or- Power Snatches 135/95

– rest 2:00 –

 

*Example weights above

 

B)

9:00 AMRAP

1) SA Alt Devil Press 45/25 (SA Alt Devil Press 50/35) (Devil Press 50/35)

2) Sit Ups (Toes to Bar)

3) 70m (140m) (200m)

 

 

Saturday

Part B will be done in a relay format (1 partner working, the other partner is resting until partner 1 returns, and then go!).

 

A)

 

“Brunch Date”

 

12:00 AMRAP

10 Cals any Machine

8 Wall Balls

6 Deadlifts 135/95 185/135 225/155

 

*Alt movements with a partner

*Use separate equipment

 

– rest 2:00 –

 

B)

 

“Dine ‘n Dash”

 

For Time:

Partner 1 – 403m Run

Partner 2 – 200m MB Carry

Partner 1 – 200m MB Carry

Partner 2 – 403m Run

 

*Relay race format

 

 

Sunday

First 2 stations will have a strength/accessory focus. Last 2 stations will focus on conditioning. Putting them both together into an Alt EMOM to create one giant workout of fun and efficiency! Whoohoo!

 

20:00 Alt EMOM

1) 5 Front Squats

2) 1:00 Max Pull Ups (Chest to Bars) (Bar Muscle Ups) (Ring Muscle Ups)

3) 1:00 Max Burpee Box Jump Overs

4) 1:00 Max DB Snatches 45/25 (Alt 50/35) (Alt 55+/40+)

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