CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 11/4/19

Monday
For double under scaling purposes, choose a rep scheme for double unders or single unders that allow you to complete them in no more than 1:00. Other than that, treat this chipper-esque AMRAP as a workout where your effort stays sub-maximal for a majority of the duration. My go to cue is: “You should be able to hold a conversation with someone.” Break things up from the start, even if they’re a strength of yours! The goal is to be smart so that you still have a little fuel left in the tank for the last couple of minutes or so.
A) Skill Sesh
6:00 Alt EMOM
1) Scaps
2) Midline
B)
18:00 AMRAP
25 Double Unders (50) (100)
20 Wall Balls (30) (35)
20 Russian KB Swings 53/35 (25 Russian KB Swings 70/44) (30 American KB Swings 70/53)
15 Burpees (20 Bar Facing Burpees) (25 Bar Facing Burpees)
15 Sit Ups -or- Hanging Knee Raises (15 Toes to Bar) (20 Toes to Bar)
10 Power Cleans 95/65 (135/95) (165/115) (Squat Snatch 165/115)
Tuesday
Runs should take anywhere from 2:30 – 4:30. Movements in the gym should take 1:00 – 2:30. Row should take about 2:00 – 4:15. Mix and match if you need! For example, if you’re comfortable with running but DB Snatches or Push Ups aren’t your jam. Feel free to mix in the Advanced runs with RxD Snatches and/or Push Ups! Get with a coach to help you decide what’s best for you!
 
3 Rounds
603m Run (800m)
12 DB Snatches 45/25 (16 Alt DB Snatches 50/35) (20 Alt DB Snatches 50/35) (20 Power Snatches 75/55)
10/8 Push Ups (15/12 Push Ups) (10/8 Handstand Push Ups) (12 4″/2″ Def HSPU)
RxD:
Buy In with a 750m/500m Row
Adv:
Complete a 1000m Row at some point
Beef:
Cash Out with a 1000m Row
Wednesday
If needed, feel free to use the first 6:00 as sort of a warm up. For all levels, this is a good chance to make sure your squat clean is dialed in at a sub-maximal load. As for the second 6:00 portion, it can be used as one of two ways. For those that are still fairly new to the movement, by this time you’ll probably be a bit fatigued, so dropped down to 1 rep instead of 2 will help preserve some energy to finish strong! For those that are comfortable with Squat Cleans, you can use this time to build over the course of 6 sets.
 
A1)
Every 1:00 for 6:00
2 Squat Cleans
A2)
Every 1:00 for 6:00
1 Squat Clean
B)
For Time:
20/25 Cals any Machine (30) (40)
20 Goblet Squats 53/35 (20 Squat Cleans 95/65) (30 Squat Cleans 115/75)
Thursday
Not your typical “Fight Gone Bad” workout, there are only 2 movements where you will go for Max Reps. There will be some built in rest periods during the rope climb, sled push, and rest stations. Not the most “sexiest” of workouts, but treat it one of two ways: 1) if you feel good you can really try and maximize each station to the best of your ability or 2) if you’re feeling a bit sluggish, use this workout as a way to get a nice sweat on and not worry so much about your “score”. If you’re not feeling the workout at all, feel free to take a rest day and come back tomorrow with the right mindset! Options for everyone!
A) Skill Sesh
6:00 Alt EMOM
1) Scaps
2) Midline
B)
4 Rounds
1:00 Max Shoulder to Overheads 75/55 95/65 115/75
1:00 1 Rope Climb (2) (2 Short Rope)
1:00 Max Box Jump Overs
1:00 70m Sled Push (1 Green/0 Green) (2 Greens/1 Green) (3 Greens/2 Greens)
1:00 Rest
Friday
Let’s see if the tempo work over the past 5 weeks pays off. I recommend building to a challenging 5 based off of how you feel, if you’d like you can look back and compare your weights from the last team we did this particular strength workout.
A1)
Back Squat
5-5-5-5-5
*Ascending
A2)
Strict Pull Ups
3 x 5-10
B)
15 Walls Balls (21) (30)
403m Run (603m)
12 Wall Balls (15) (20)
200m Run (403m)
9 Wall Balls (9) (10)
70m Run (200m)
Saturday
Partner workout.
 
A)
12:00 AMRAP
8 Burpees
5 Power Cleans 95/65 115/75 135/95
70m Run
*Alt movements w/ a partner
**Solo = Same Workout
– rest 3:00 –
B)
For Time:
800m Partner MB Carry
*Time stops when both partners finish
**Solo = 403m MB Carry then 403m Run
Sunday
 
A)
7 Rounds
:30 Max Sit Ups -or- Hanging Knee Raises
:30 Max Goblet Squats 53/35 (Front Squat 95/65) (Front Squat 115/75)
:30 Rest
– rest 2:00 –
B)
7 Rounds
:30 Max Cals any MachineMax Russian KB Swings 53/35 (70/44) (American 70/53)
:30 Max Russian KB Swings 53/35 (70/44) (American 70/53)
:30 Rest
*Adv and Beef: Start with part B

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