CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 12/31/18

Happy New Year! 2018 brought some amazing experiences for me inside and outside the gym and hopefully, as I always do, you are able to take a moment to acknowledge the aspects that have helped you grow. As you look back on your year and note your wins and areas you’re striving to be better at, remember that it’s simply just a moment of time on your life’s journey. While good and bad things may happen during a specific time, a single win or a loss does not define who your are. Cherish the awesome moments and be fired up at getting better tomorrow! Feel free to post your wins in the comments and what you look forward to attacking this year. I ALWAYS look at them and try to sneak in some tips to ya’ll when I can! Check out this awesome instagram post from Meghan G on her wins this year!

Lot’s of buy-ins this week so bring that Ca$h Money!

MONDAY
Be sure to take into account the two short-ish breaks in the AMRAP action when managing your rep schemes and intensity throughout the workout. While they are some time away from the barbell and jump rope, you still are going to be moving and using some legs. Keep thinking about breathing and your heart rate at 20:00 minute run/workout pace.

AMRAP in 20 minutes
7 Hang Power Cleans (Hang Squat Option: 5 Reps) 95/65, 115/75, 135/95, 155/105
15 Double Unders or 30 Single Unders (ADV: 20) (Beef: 30)
7 Hanging Knee Raises or V-Ups, (ADV: 5 T2B) (Beef: 7) (Bison 9)

@ minute 8:00: 403m Run
@ minute 16:00: 500m Row
ADV/Beef/Bison: Flip row and run

TUESDAY
In addition to the class WOD, I’ve given you all few workout options as I know some of you like to use the New Year as a test of long conditioning or your 1RM lifts. We’ve been consistently doing clean and jerks and snatches on the regular so I thought it would be a nice opportunity to test your Oly Lifts as you will rarely see use max! *If you do choose Murph or any of the Totals, you’ll need to warm-up early and being on task throughout the hours to get it all done. There is only one class so be mindful of time.

Class
7 Rounds
200m Run, Row, Ski, or 500m Bike,
8 KB Swings 53/35, 70/44, 10@ 70/53
10 Wall Balls, ADV: 12, Beef: 15

Alternate #1
“Murph”

Alternate #2
Olympic Total (1RM Snatch, CJ) or CF Total (1RM Back Squat, Press, Deadlift)

WEDNESDAY
I’ve made some suggested scaling for both the pushup and HSPU versions if the 21-15-9 format would slow you down a bit. If you are an avid follower of our instagram account, you might notice that we are obsessed with perfect pushups. We just love them! Why? Because they are a rarity! Let’s make 2019 the year Sweat Shop becomes the most legit pushups gym in the area!  As far as assistance goes, remember that it does mean “less depth”. Use the bar in the rack or the banded hip for assistance as it is allows you adjust the difficulty with much better progression to developing full-range of motion strength! While I’ve scaled some reps for HSPU, I’d only like you to do them if you can do those reps without more than one abmat.

A.)
Every 90 sec for 15 Minutes
2 Clean and Jerks or Snatches
ADV: 1 Across @ 85-90% or compare to last couple week’s EMOM weights

B.)
10 Minute CAP
Rx’d/Adv
21-15-9
Barbell Lunges 95/65, 115/75
Pushups *Scaling Suggestions (including those who need assistance: 15m/12f-12m/9f-9m/)
*70m Farmer Carry Each Round 45/25 DB or KB Equivalent (ADV: 50/35)Beef/Good Handstand Pushup-ers

21-15-9
Barbell Lunges 135/95
HSPU (Scaling Suggestions for those who have them 12/9/6)
*70m Farmer Carry Each Round 70/45 DB or KB Equivalent

THURSDAY

3 Rounds
403m Run
7 Pullups (ADV: 7 C2B or 4/2 Bar Muscle ups ) (Beef: 10 C2B or 8/6 Bar MU) (Bison: 15 C2B or 10/8 Bar MU)

3 Rounds
10 Box Jump Overs (ADV: 12) (Beef: 15)
12 DB Snatches 45/25 (ADV: 12 Alternating 50/35) (Beef: 18 Alternating 50/35)

Rx’d: Buy in with 50/40 Cal Row
Adv: Cash Out with 50 Cal Row
Beef: Cash out with 80/70 Cal Row

FRIDAY
Why tempo? Whenever we do tempo, the purpose is to develop positional awareness by slowing down the movement allowing for a heavier emphasis in weaker positions. Some of you might be weaker at the bottom, while others are at a different angle. This aids in your long term development of handling heavier than tempo loads. Because of the slower tempo, don’t gauge your build up sets to your 1RM, rather use the speed out of the hole on the previous sets. If you are becoming more “snail-like” out of the hole, start to shut it down. It’s totally cool to keep the weight across here as well. For the alternate strength, these three will take around 20 minutes. Perform 1 set of each movement in succession. You’ll need some recovery for each of these movements. Regardless of your choice today, everyone should give those side planks and adductor side planks a go! If you’re in for a challenge, you’ll find one there!

A.)
Tempo Back Squat 32×3 (3 seconds down, 2 at bottom, explode up, 3 second at top
3-3-3-3-3
Ascending sets

Alternate Strength Option
1.) DB Box Step Up
3x8e
2.) Side Plank
3×20-30s each side (ADV: With KB overhead) (Beef: Adductor Side Plank: Top leg on bench, hips off ground)
https://www.youtube.com/watch?v=pl0sd05d_ts
3.) Ring Row
3×8 (ADV: Archer Ring Row) (Beef: Archer, elevated feet)
https://www.youtube.com/watch?v=4g8CM9pV4X4

B.)
Buy in: 30/20 Cal Row, Bike, Ski, or Air Runner Cals (ADV+Beef: 30 m/f)
3 Rounds
10 Deadlifts (ADV: 12 @ 185/125) (Beef: 12@205/135)
10 Burpees (ADV: BFB) (Beef: 12 BFB)

Bison
30 Cal Row, Bike, Ski, or AR Cals
35 Deadlifts 225/155
40 BFB

SATURDAY
Buy in: 800m Row (ADV+Beef: 800m/f)
—–
4 Rounds
10 HKR or V-uPS (ADV: 7 T2B) (Beef: 10 T2B)
10 Power Cleans 95/65, 115/75, 135/95
10 Wall Ball (ADV: 15) (Beef: 20)
—-
Cash Out: 600m Run (ADV+Beef: 800m Run)

SUNDAY
Alternating EMOM for 10 Minutes
75-85% Cal Row, Bike, Ski, Air Runner Calories
Max Single Arm DB STO 45/35, 50/35, 55+/40+

immediately into grunt work for 4 minutes
-5-10 Stone to Shoulders
-8-20 Wall Climb Overs
-1-2 Minute Max KB/DB/Sandbag Static Hold
-3-5 Rope Climbs
-5-15 Bar or Ring Muscle Ups
-140m Yoke Carry
-140m Sled Push
-140m Sandbag Carry
-200m Double Medball Run
-403m Single Medball Run

Immediately into:

Alternating EMOM for 10 minutes
75-85% Cal Row, Bike, Ski, Air Runner Calories
Max Reps KB Swings 53/35, 70/44, 70/53

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