CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review – 10/5/20

Monday

Front Squats will come from the rack now that we are allowed back inside. But! If you still feel more comfortable exercising outside, that is still ALWAYS an option 🙂

 

Take your time with your squats today, this is a complete turn-around from what a conditioning workout would feel like. Try and rest 2:00 – 3:00 so your body can recover and you’ll be as safe as possible for each set. Since Pulling Movements were a challenge to program outside, we can use this “Slower-Paced” format to incorporate some fundamental pulling exercises.

 

20:00 Clock

 

A1)

Front Squat

5-5-5-5-5

*Ascending

 

A2)

Strict Pull Ups

4 x 5-12

 

B)

21-15-9

Russian KB Swings 53/35 (70/44) (Power Clean 95/65)

70m Run

 

RxD: Cash Out – 30/20 Cals any Machine

Adv: Buy In – 30/20 Cals any Machine

Beef: Buy In – 35 Cals and Machine

 

Tuesday

If you have recently joined in the past few months, our first workout of the day might need some explaining. We like to incorporate “Skill Sessions” because it gives us a good opportunity to make sure our members are always revisiting the basics, and this gives them a chance to work on more advanced skills (which would be very challenging in the middle of a long conditioning workout). Although not the “sexiest” of workouts, it’s benefits are just as or much more important than others.

 

A) Skill Sesh

 

8:00 Alt EMOM

1) 5-12 Push Ups -or- Strict HSPU -or- :30 Handstand Hold -or- Handstand Walk

2) :40 Plank -or- Wall Sit

 

B)

4 Rounds

403m Run

10 Sit Ups (6 Toes to Bar) (10 Toes to Bar)

10 DB Snatches 45/25 (20 Alt DB Snatches 50/35) (10 Squat Snatches 115/75)

 

RxD: At some point complete 20 Burpees

Adv: At some point complete 20 Bar Facing Burpees

Beef: Cash Out with 30 Bar Facing Burpees

 

 

Wednesday

If you’re still fairly new to Clean & Jerks, I recommend you choose our typical strength format (The EMOM). Use this opportunity to really dial in your movement mechanics, and only increase the weights on your barbell if you’ve hit 2-3 “coach approved” reps 😉

 

For the conditioning focus, here is what you’ll be working on:

 

1) Conditioning

2) Getting comfortable with a relatively “heavier” barbell in a more controlled environment, unlike a metcon where things are a bit more fast-paced

3) Learn and become comfortable knowing what you are capable of under fatigue – confidence booster

4) Warning: Stroking your ego may result in injury. Check your ego, worry about your own movement and not what anyone else is doing.

5) Please work with your coach for a proper progression, below is an example.

 

A)

Strength Focus –

Every 1:30 for 15:00

2 Clean & Jerks

 

Conditioning Focus –

3 Rounds

8 TnG Clean & Jerks

6 Tng Clean & Jerks

4 TnG Clean & Jerks

– rest 2:00 in between rounds

 

*15:00 Time Cap

 

Sample:

 

Round 1:

8 TnG Clean & Jerks 95/65

6 TnG Clean & Jerks 115/75

4 TnG Clean & Jerks 135/95

– rest 2:00 –

 

Round 2:

8 TnG Clean & Jerks 95/65

6 TnG Clean & Jerks 115/75

4 TnG Clean & Jerks 135/95

– rest 2:00 –

 

Round 3:

8 TnG Clean & Jerks 95/65

6 TnG Clean & Jerks 115/75

4 TnG Clean & Jerks 135/95

– rest 2:00 –

 

*Can increase weights for rounds 2 and 3 if member is feeling/moving well

*Recommend Round 1 be conservative

*Work with coach

 

B)

7:00 AMRAP

Goblet Squats 53/35 (Front Squats 95/65) (10 Front Squats 95/65)

5 Pull Ups (7 Pull Ups) (8 Pull Ups)

 

 

Thursday

Focus on keeping your rep range for each round within 5 reps or so.

 

For example:

25 Cals + 20 Wall Balls = 45 Total Reps for Round 1

24 Cals + 22 Wall Balls = 46 Total Reps for Round 2

 

46 – 45 = 1 <- rep range

 

A)

7 Rounds

:30 Max Cals any Machine

:30 Max Wall Balls

:30 Rest

 

*Score Total Combined Reps

 

– rest 2:00 –

 

B)

7 Rounds

:30 Max Alt Goblet Lunges 53/35 (Alt Front Rack Lunges 75/55) (Alt Front Rack Lunges 95/65)

:30 Max Double Unders

:30 Rest

 

*Score Total Combined Reps

 

 

Friday

Compare your time trial to 9/26/20. Pick a different option, or the same! I’ve also included a new distance.

 

2k = 1 mile course + 403m course (yes, return to the gym before completing the 403m course)

 

– 0:00 –

 

A) Time Trial (Pick 1)

 

1 Mile Run (2k Run) -or- 2k Row -or- 100/70 Cal Bike

*2K Run = Complete the 1 Mile Course then complete the 403m Run

 

*Compare 9/26/20

 

– 12:00 –

 

B)

10:00 AMREP

2 Deadlifts 135/95 185/135 225/155

2 Box Jump Overs

70m Sled Push -or- SB/DB Carry

 

4

4

70m

 

6

6

70m

 

8

8

70m

 

10

10

70m

 

etc…

 

Sled Weight:

RxD – 1 Green/0 Greens

Adv – 2 Greens/1 Green

Beef – 3 Greens/2 Greens

Bison 3 Blues/1 Blue

 

 

Saturday

Building off of our 5 Round interval workout over the past 2 weeks. This is a little variation, but movements are simple and you should focus on managing your heart rate/intensity of workout.

 

5 Rounds

10/7 Cals any Machine (12 Cals) (15 Cals)

8 Down Ups (Burpees) (10 Burpees)

403m Run

– rest 1:00 –

 

 

Sunday

200m MB Carry = Run with your Wall Ball and carry it in whichever way is most comfortable for you, no rolling of the ball either 😉

 

A)

8:00 Alt EMOM

1) 1:00 Max Russian KB Swings 53/35 (Power Clean 95/65) (Power Clean 115/75) (Power Clean 135/95)

2) 1:00 Max Wall Balls

 

– rest 1:00 –

 

B)

3 Rounds

:30 Plank

:30 Max Knee Tucks (or other core movement they like)

:30 Rest

 

– rest 1:00 –

 

C)

3 Rounds

15 Goblet Squats 53/35 (10 Front Squats 95/65) (15 Front Squats 115/75) (10 Squat Cleans 135/95)

200m MB Carry

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