CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 7/29/19

MONDAY
Beyond the single, 500m, 1k, 2k, time trials, I think a great indicator of fitness are these exact distances repeated in the same session. We do multiple within-workout rowing efforts so I think this specific baseline will test 1.) how powerful you are and 2.) how much stamina and recovery you have after displaying your power. Give this one a go with full effort while keeping in mind how to manage two really hard efforts. For some, it will be trying to keep the same exact pace from jump, while others it will be  to go 90+ percent, and just see how it feels! It’s all for our pacing intel!

A.) Every 90 Seconds for 15 Minutes
2 Clean and Jerk or SnatchesADV:
10-30 DU
+ 1-2 Clean and Jerk or SnatchB.)
“Broken 1000m Baseline”

Score will be both rows added together, not including the rest.
**JB Vacation Motivation Challenge: 10 Burpees every male that beats my time, text me the damage!
1:37
1:45 = 3:22
500m Row
Rest 3 Minutes (not a strict 3 minutes)
500m Row
TUESDAY
The name of this is a reference to the bodyweight ninjas out there. Indeed, the run matters, but it also requires some power, endurance, and skill with the work when you return from the run. Beefy, you’re working with similar volume but will be done in bigger chunks at a time. If doing beef, pace these movements in a way you can keep moving methodically without a huge drop off. If you are a great runner, feel free to do the 1.5 miles, but expect it will add 4-6 minutes of workout time.
“Ninja’s UNITE”
Rx’d +ADV
Buy in: 1 Mile Run or 2k Row or 5/4k Bike
3 Rounds
10 Russian KB Swings 53/35 (ADV: 70/44)
10 Pullups (ADV: 12 or 10 C2B)
10 Box Jump Overs (ADV: 12)
10 Wall Balls (ADV: 15)
Beef+Bison
Buy in: 1 Mile Run (Bison: 1.5 Mile)
30 American KB Swings
35 Pullups
40 Box Jump Overs
45 Wall Balls
WEDNESDAY
Tested this puppy out for yall, last week and throroughly enjoyed it. The 3 movements compliment themselves in a way that tasks one system and allows the other to recover. Explosive DB snatches and toes to bar get the heart rate going, while the lunges force you to stay calm and collected in order to go unbroken. I highly encourage those of you who can do the Single Arm OH lunge to do them! If you love barbell, that’s fine too, but the DB lunge is a nice little challenge we don’t always do.
A.)
6 Minute Alternating EMOM Skill/Accessory Work
-Anti-Rotation
-Handstand
B.)
AMREP in 18 minutes
3 DB Snatch 45/25 (ADV+Beef: Alternating 50/35) (Barbell Lovers: Power Snatch 75/55)
3 SA DB Lunge 45/25, (ADV: 50/35) (Beef: Single Arm Overhead DB Lunge 50/35) (Barbell Lovers: Barbell Lunges 75/55)
3 Hanging Knee Raises (ADV: T2B)
6
6
6
9
9
9
Rx’d+ADV: 200m Run, then start back again at 3’s
Beefy continues until 12’s
12
12
12
200m Run, then start back again at 3’s
Rx’d+ADV: 1 Round (not including run = 90 reps)
Beef: 1 Round is = 126 reps
THURSDAY
 Choose either of for strength today. Keep in mind there are 45 deadlifts in part B, so if you plan on being freshest for it, cut the amount of heavy work sets down and treat it as a warm-up for B. If you don’t really care about the weight on B, go extra light and make it a fast paced conditioning workout.
A.) Back Squat or Deadlift
2-2-2-2-2
*2 Second Pause at bottom/No TNG on deadlifts
B.)
21-15-9
Deadlifts 135/95 185/135 205/145, 225/155
Push-ups or Burpees (ADV: Ring Push-Ups or BFB) (Beef: HSPU or Ring Dips)
(Scaled Gymnastic/Pushup Options: 15-12-9, 12-9-6 etc)
FRIDAY
Classic one that we’ve done a couple times. We all might have different movement limitations for these 4, but the small reps allow you to stay moving.
A.)
6 Minute Alternating EMOM Skill/Accessory Work
-Anti-Rotation
-Handstand
B.) Compare 2/22/16 and 2/1/17
20 minute AMRAP:
5 Power Clean Rx’d 115/75 (ADV. 135/95) (BEEF 155/105) (Masters 55+ 95/65)
5 Front Squat
5 Shoulder to Overhead
5 Pullups Rx’d & Masters (ADV. 5 C2B) (BEEF 5 Bar MU)

**at minute 10 stop AMRAP and you will have 4 minutes to run 403m (the rest of the 4 minutes is rest)… at min. 14 resume AMRAP where you left off. (403m Run is NOT a buy in as shown on BTWB)

SATURDAY

Keep note of the buy in/cash out for ADV.
Rx’d+ADV
Buy in: 600m Run (ADV: 800m ROW!!)
—–
7 Rounds
10 Hanging Knee Raises, Situps, or V-Ups (ADV: 6 Toes to bar)
10 Wall Balls
—–
Cash Out: 800/600m Row (ADV: 800m RUN!!!!)
*@ Some point:
-3 Rope Climbs (ADV: 4)
Beef
Row 800m
—-
3 Rounds
30 Wall Balls
15 T2B
—-
Run 800m

@ Some point:
-5 Rope Climbs, 8/6 Bar MU, or 10/8 Ring Muscle Ups

SUNDAY 

A.)

Alternating EMOM for 10 minutes
Max Calories on any Machine
Max Ground to Overhead 95/65, 115/75, 135/95
Rest 3 minutes
B.)
3 Rounds for time
Run (403/200/403m) (ADV: 403m for all)
7 Box Jump Overs (ADV: 9) (Beef: 12)
7 Burpees (ADV:9) (Beef: 15ft HS Walk) (Bison 30ft HSW)

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