CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 12/3/19

Be ready for a fun night this Saturday @6pm at the annual Holiday Party at the Sweat Shop!

MONDAY

The main work is the 5 rounds where as the snatches and wall balls should be fillers. Mixing a matching is fine and if you are a normal heavy cleaner, feel free to go a little heavier here. If you have toes to bar but 7 and 9 would slow you down, scale it to 5 reps. I’m shooting for around 15-21 minutes across all levels. You can partition the WB and DB snatches however you please, but I’d advise not waiting to the very end to do all of them in one chunk…unless that is the specific challenge you want for the day 😉
Buy In (Rx’d Only: 30 Cal Any Machine)

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5 Rounds
5 Squat Cleans 95/65, (ADV: 115/75), (Beef: 135/95)
7 Box Jump Overs (Beef: 9)
9 Situps or Hanging Knee Raises (ADV: 7 Toes to Bar) (Beef: 9 T2B)
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Cash Out (ADV+Beef Only: 40 Cal Any Machine)
***Accumulate/Partition as desired @ some point during the workout:
30 DB Snatches 45/25, (ADV: 40 @50/35) (Beef: 40 Alternating @ 50+/35+)
30 Wall Balls (ADV+Beef: 40)

TUESDAY 

Heavy doubles today for squats so make sure we move controlled and with quality on the descent. This part A2 is a carbon copy to 3 weeks ago, so accumulate that time on the skills at any point during the squats. I programmed this 3 weeks ago with the intention to be able to re-test it. Refer back to what you did to compare or make more challenging. I’ve added a DB option for all folks on the STO. While we typically give this option for bison/beef, everyone deserves an DB option if it fits. 
A.) Back Squat or Overhead Squat

2-2-2-2-2 (3 second descent, as desired at bottom, ascent, and at top)

A2.) Compare 3 weeks ago
@ any point during part A:

Accumulate 2 minutes of plank or L-Sit Holds
(ADV: weighted, scaled L-Sits on boxes, rings etc)
B.)
2 Rounds
90 Seconds Max Shoulder to Overhead 95/65 or 45/25 Single Arm DB STO (ADV: 115/75 or 50/35 Dual DB STO) (Beef: 135/95 or 50+/35+ Dual DB STO)
-30 Sec Rest-
90 Seconds Calories any machine
-30 Sec Rest-
90 Seconds *Grunt or Skill Work
-30 Sec Rest-
*Grunt/Skill Options
-Sled Push for distance
-Farmer Carry for distance
-Distance HS walk for distance
-Sandbag or Stone to Shoulder
-Strict Pull-Ups or Ring Dips (Keep in mind pull-ups/muscle ups WED)

WEDNESDAY
This workout is similar in fashion to one we did in October but I altered it a smidge. I loved the format in that it allowed you to push each round but I remember folks having big drops offs as the movements were muscle-endurance limiting. This version should be a little more cardiovascular given the double up of the KB Swings instead of pull-ups. Shooting for around 5-7 minutes per round. 

A) Skill Sesh
6:00 Alt EMOM
1) Pressing
2) MidlineB.)
Compare Similar 10/23/19
“Gaipa Patron Hour”

3 Rounds
403m Row or Run
15 DU or 30 singles (ADV: 20) (Beef: 30)
8 Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53)
8 Pull-Ups (ADV: C2B or 4/2 Ring or Bar MU) (Beef: 15 C2B or 6/4 Ring or Bar Muscle Up) (Bison: 20 C2B or 10 Ring or Bar MU)
8 Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53)
15 DU or 30 singles (ADV: 20) (Beef: 30)
200m Row or Run (ADV: 400m)

-Rest 3 minutes-

THURSDAY
A.) Every 90 Seconds for 15 Minutes
2 Clean and Jerks or Snatches
ADV: 1 @ 75-90%
B1.)
30/20 Calories of choice
15 Ground to Overhead 95/65, 115/75, 135/95, 155/105
Run 400m or Row
ADV+Beef:
Run 403m or Row
15 Ground to Overhead 95/65, 115/75, 135/95, 155/105
40/30 Calories of choice (Beef: 40 m/f)
FRIDAY 
A) Skill Sesh
6:00 Alt EMOM
1) Pulling
2) Midline
B.)
ADV+BEEF, go in reverse.
3 Rounds
8 Deadlifts 155/105, 185/125, (Beef: 10@ 205/135) (Bison: 10@ 225/155)
200m Run
3 Rounds
1 Rope Climbs (ADV: 1 Legless or Regional) (Beef: 2 Short)
15 Wall Balls (ADV: 20) (Beef: 25)
3 Rounds
8 Burpees (ADV: 10) (Beef: 10 BFB)
15 Calories of Choice (ADV: 20) (Beef: 25)
SATURDAY
I’m sure the classes will be busy here so, if you can, please come prepared on which version you’d like to do. Both workouts take EXACTLY 20 minutes to administer, one being continuous and the other interval style with rest. Adding partners will for sure make this a fun intense workout, but these are also popular benchmarks to do solo. Please keep standards on your push-ups on chief! I know it can get compounding, but doing them legit the entire way, even if scaling or more resting will get you better at them in the long run!
“Partner or Solo Chief”
5 Cycles
3 Minute on/1minute rest
3 Power Cleans 135/95, 155/105, 185/135
6 Push-Ups
9 Air Squats
*Continue where you left off.
“Partner or Solo Nate”
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU
8 KB Swings 70#
Baby Nate
4 Pull-ups
4 Ring Dips
8 KB Swings 53/35
SUNDAY
REST-RECOVER-REHYDRATE

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