CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 2/19/18

Go Niners! And Adam…

Monday
Today’s focus will be on Clean & Jerks. I like the 1:30 format as it allows enough time for the coaches to give some pointers to each of you in class AND allow for adequate rest in between sets. If something is feeling “off” I highly recommend taking it back a step and doing some work from position 1 or 2. As for the finisher, I programmed something that wouldn’t detract from the hard work you all put into part A. Overall volume for Part B is relatively low so intensity should be around 80%-85%.
A)
Every 1:30 for 15:00
2 Clean & Jerks
Adv: 1 Clean & Jerk
*Compare 1/23/18
B)
For Time:
40 Thrusters 75/55 (50 Thrusters 95/65) (75 Thrusters 95/65)
403m Run
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Tuesday
Volume will be the focus for today’s main workout and not so much 100% effort the ENTIRE workout. Because we are focusing on volume, intensity will be lower (roughly around 65%-70%). With that being said, I would like to remind folks that are susceptible to low back tightness with KB Swings to ask your coach for some scaling options. Some options you may choose to go with are a 200m run every other round instead of KB Swings or Calories on the Row/Bike/Ski. Keep in mind that you will be working for 20:00, so I encourage you guys to pace/break movements up early and try to have a “kick” for the last 2-3 minutes.
A)
10:00 Skill Sesh
8-10 reps or :15-:20 seconds
Core Skills:
Hollow Holds
Dead Bugs
Planks/Weighted Planks
Beat Swings
– or –
Pressing Skills:
Ring Support
Ring Dips
Push Ups/Ring Push Ups
Strict Handstand Push Ups/DB Strict Press
B)
20:00 AMRAP
30 Wall Balls (40) (50)
20 KB Swings 53/35 (30 reps at 70/44) (40 reps at 70/53)
10 Burpees (20) (30)
5 Pull Ups (10 Chest to Bars) (20 Bar Muscle Ups)
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Wednesday
My intent for this workout was to keep volume relatively low so that you guys are able to move a barbell efficiently and without sacrificing movement quality for reps. Each round should be around 6-7 minutes. With that being said I’ll give you guys some different ways to attack this workout. The run shouldn’t take you more than 4:30. If you know it will take you longer you can do a couple things…if you still want to do the 800m runs, then lower the volume of Deadlifts and/or Double Unders. You may also cut the runs down and keep the reps for Deadlifts and/or Double Unders the same. Whatever you may choose, double check with a coach to ensure that you are as close to possible to that 6-7 minute window per round.
3 Rounds
800m Run
10 Deadlifts 135/95 (15 reps at 185/135) (15 reps at 225/155)
20 Double Unders (35) (50)
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Thursday
Please rest in between your back squat sets! In order to maximize each set and focus on strength, it is VITAL that we give our body rest in between! 3-5 minutes is usually what it takes to recover the energy system needed to move a set of 3 reps. As for Part B, I may need to clarify the “I go, You Go” format. Partner 1 rows, then partner 2 rows, then partner 1 power cleans, then partner 2 power cleans, then partner 1 rows, then partner 2 rows, then partner 1 cleans, then partner 2 cleans, etc. Only 1 person will be working at a time, so each of you get a sort of “interval rest” in order to maximize each time you are “working”.
A)
Back Squat
3-3-3-3-3
*Across ~80-85%
B)
10:00 AMREP
11 Cal Row
7 Power Cleans 95/65 115/75 (Hang Power Snatch 95/65)
*With a partner – I go, You Go.
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Friday
For the main workout, since volume will by high, intensity will likely hover around 70%-80%. Especially with a 4:1 work to rest ratio, fatigue will set in fairly quickly. Please remember that when heart rate starts to elevate, try and focus a little more on movement quality. The more efficient mover tends to fatigue at a slower rate!
A)
10:00 Skill Sesh
8-10 reps
Pulling Skills:
Strict Pulls Ups/False Grip Strict Pull Ups
DB/BB Rows
Supine Rows/Ring Rows
Muscle Up Transitions
– or –
Balance/Coordination Skills:
Single Leg RDL
Alt Pistols
Wall Walk with hold or taps/Handstand Hold with hand or shoulder taps
Agility Ladder Work
B)
4 Rounds
1:00 Max Shoulder to Overheads 75/55 95/65 115/75
1:00 Max Box Jump Overs (Beef: No Step Ups)
1:00 Max Sit Ups or Hanging Knee Raises (Toes to Bars)
1:00 Max DB Snatches 45/25 (Alt DB Snatches 50/35) (Alt DB Snatches 55/40)
1:00 Rest
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Saturday
This is a little bit of a different format than the partner workout earlier this week. Partner 1 will wall ball, partner 2 will lunge, partner 1 will burpee, partner 2 will wall ball, partner 1 will lunge, partner 2 will burpee, etc. 1 person will be working at a time creating a sort of interval style workout!
18:00 AMRAP
15 Wall Balls
12 Alt Barbell Lunges 95/65 115/75 135/95
9 Bar Facing Burpees
*With a partner – alternate movements
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Sunday
My goal is to keep each round between 3-4 minutes. With that information, try and take note of how long the runs/pull ups/push ups takes you and adjust accordingly. There are a variety of ways to get each of you in the 3-4 minute time domain per round so please ask your coach for some suggestions. Some suggestion right off the bat could be to keep the runs the same and cutting the volume down on the push ups and pull ups or vice versa! Double check and communicate with your coach to ensure you get the correct stimulus!
5 Rounds
403m Run
5 Push Ups (7) (7 Handstand Push Ups) (7 4″/2″ Def HSPU)
5 Pull Ups (7) (7 Chest to Bars) (5 Muscle Ups)

About Marko

CrossFit Sweat Shop Coach since 2014

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