CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 12/23/19

PTizzle with warm-up weight back in the day.

MONDAY

For the “hang” focus, either position is fine. Starting at the pocket/hip works on the final vertical finish, getting tall, and working with less momentum, whereas starting at the knee, the focus is on maintaining hip loaded position longer, shoulders staying over the bar, and a good sweep of the bar in. I put a RUN option for those who don’t want to hit the jump rope or feel that it would slow down the workout too much. The deadlifts should be done in around 2-3 sets for the bigger chunks. Modify your push-ups rep-wise or with assistance on bands or elevated hands.

A.) EMOM for 12 minutes
2 Hang Squat Cleans
ADV: 1 Across

B.)
10 Minute Cap
Rx’d
21-15-9 Deadlifts 135/95
12-9-6 Pushups
*15 Double Unders or 30 Singles each round or 200m Run
Rx’d PLUS + ADV
21-15-9 Deadlifts 155/105 (ADV: 185/125)
15-12-9 Push-Ups (ADV: 21-15-9)
*30 DU Each Round or 200m Run
Beef/Bison
21-15-9
Deadlifts 225/155
HSPU
*50 DU Each Round (Bison: 30ft HS Walk)

 

Donna back in her competitor days!

TUESDAY
Have fun with this chipper, and be sure you are breaking the reps up to allow you to keep moving steady throughout. The wall balls, box jumps, and burpees should take the biggest amount of time. Shooting for a 20-26 minute range!

“Twas the Chipper Before Christmas”
* ADV+Beef go in reverse
800m Run
20 Alternating DB Snatch 45/35 (ADV: Power Snatch 75/55, ADV+ 95/65) (Beef: 115/75 Power Snatch) (Bison: 135/95)
30 Burpees (Beef: BFB)
40 Situps or Hanging Knee Raises (ADV: 20 T2B) (Beef: T2B)
50 Wall Balls
40 Box Jump Overs
30 Russian KB Swings 53/35, ADV: 70/44 (Beef: American 70/53)
20 Pull-Ups (ADV: C2B) (Beef: 10 Bar or Ring MU) (Bison: 20 Bar or Ring MU)
800m/600m Row (ADV: 800m/f)

WEDNESDAY
Merry Christmas!

Non-Blonde Nina

THURSDAY
I know Christmas Day can hit everyone of us a little differently, and that’s OK! This is a time to enjoy your family and friends not worrying about your fitness too much. The gym will always be here for you! That being said, today, you can choose how you want to attack the post-Christmas festivities with either strength, or strength/cardio. You do NOT have to do the cardio option if you want more time for the strength portion, but this was a format we liked to use from time to time. The run/row will get you warm-ed up at the least, and if you’re looking for that cardio, you get it there.

25 Minute Clock for A1-A3)

A1.) 1 Mile Run (ADV: 1.5 Mile) or 2k Row or 5/4k Bike ADV: 6/5k

Immediately into

A2.)
Front Squat or Overhead Squat
3-3-3-3-3
A3.)
DB Bench Press or DB Bent Row
3-4 x 6-8 Reps
B.)
3-4 Sets, each for time
70m Ascending Weight Sled Push (member choice)
1-3 Minute Rest

Dragon ready for war!

FRIDAY
“Buddy The Elf’s Workshop”
*ADV+Beef flip the order of “surprise” movements. (They aren’t really a surprise).
5 Rounds
403m Run or Row
6 Ground to Overhead 95/65,115/75, 135/95, 165/115
15 Double Unders or 30 Single Unders (ADV: 30) (Beef: 40)
*Christmas Present Surprise Movement
Round 1: 1 Rope Climbs (ADV: 2) (Beef: 3)
Round 2: 25/20 Cals Any Machine
Round 3: 30 Air Squats (ADV: 20 Pistols) (Beef: 30 Pistols)
Round 4: 1 Rope Climbs (ADV: 2) (Beef: 3)
Round 5: 70m Farmer Carry 45/25, 50/35, 70/53
SATURDAY
Partner Workout
*One person works at a time, share work as desired, but NO WORKING on amrap when person is on rower.
AMRAP in 23 Minutes
6 Pullups (ADV: C2B)
4 Power Cleans 95/65 or 8 Russian KB Swings 53/35, (ADV: 115/75), (Beef: 135/95)
6 Front Squats 95/65 or 8 KB Goblet Squat 53/35, (ADV: 115/75), (Beef: 135/95)-3x400m ROW Relay @ minute 0:00
-3x400m ROW Relay @ minute 14:00
-3x200m Plate Carry 45/25, 55/35 @ ANY POINT.
SUNDAY
7 Rounds
8 Deadlifts 135/95, 165/115, 185/125, 205/145
8 Hanging Knee Raises or Situps (ADV: 5 T2B) (Beef: 8 T2B)
8 Box Jump Overs (ADV+ Beef: 10)
200m Run
@ Any point during the workout, accumulate:
30 Wall Balls, ADV: 50, Beef: 70 (Bison: CASH OUT w/ 70 WB)

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