CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 3/11/19

Monday
Today’s EMOM is just like any ordinary 12:00 EMOM. The only difference is that everyone will be dropping down to singles for the second half. Two reasons for this, if you’re comfortable with the Clean & Jerk this will allow you to build to a challenging single for the day or spend the last half at about 85% of your 1RM. The second reason being to preserve the quality of your clean & jerks as people tend to fatigue towards the back half of these type of workouts. With that being said, try to finish the back half of the EMOM as solid as you start it!
A1)
Every 1:00 for 6:00
2 Clean & Jerks
A2)
Every 1:00 for 6:00
1 Clean & Jerk
B)
“Alt Tabata”
8 Rounds :20/:10
Thrusters 45/35 75/55 95/65
KB Swings 53/35 70/44 70/53
Tuesday
I encourage all of you to try and work as close to or right up to the 1:00 mark during the main portion of the workout today. The :30 of rest will give you plenty of time to transition, write down your reps, and recover a bit. I know most are used to stopping around the :50 mark, but try and break that habit this time around and get that extra :10 in! You’ll be just fine, I promise!
 
A) Skill Session
6:00 Alt EMOM
1:00 Pressing/Pulling Static Hold
1:00 Core Static Hold
Pressing:
Handstand Hold
Ring Support
Single Arm DB Overhead Hold (Double)
Pulling:
Ring Row Hold
Chin Over Bar Hold
Inverted Row Hold
Core:
Plank
Hollow Hold
GHD Supine Hold (face up on the GHD)
L-Sit Variations
Adv Option (with coach or solo):
EMOM or E2MOM
1-5 Ring/Bar Muscle Ups -or- 10′-50′ HS Walk
B)
4 Rounds
1:00 Max DB Snatches 45/25 50/35 (Alt 50/35)
:30 Rest
1:00 Max Sit Ups -or- Hanging Knee Raises (Toes to Bar)
:30 Rest
1:00 Max Box Jumps
:30 Rest
1:00 Max Cals
:30 Rest
*Adv and Beef: Start at bottom and go in reverse order
Wednesday
Today’s barbell weight should be LIGHT, maybe even too light! The goal is to push on the run and have a weight that you can just pick up and go every round. You’ll have 3 separate scores today, so each workout starts back at zero!
 
A)
7:00 AMRAP
Buy In: 603m Run (800m)
7 Front Squats 75/55 (7 reps 95/65) (10 reps 95/65) (10 Overhead Squats 95/65)
7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees) (10 Bar Facing Burpees)
– rest 2:00 –
B)
6:00 AMRAP
Buy In: 403m (603m)
7 Front Squats 75/55 (7 reps 95/65) (10 reps 95/65) (10 Overhead Squats 95/65)
7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees) (10 Bar Facing Burpees)

– rest 1:00 –

C)
5:00 AMRAP
Buy In: 200m Run (403m)
7 Front Squats 75/55 (7 reps 95/65) (10 reps 95/65) (10 Overhead Squats 95/65)
7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees) (10 Bar Facing Burpees)

*3 separate scores

Thursday
I’ve included the total number of pull ups for each level of fitness down below. The point of this is to give you guys data on the total amount of volume you’ll be doing. Take a look back at previous workouts and add up the total number of pull ups you performed and compare that to today’s workout in order to pick the correct version for you! It’s always a good idea to have a reference for how much volume you are capable of in any given movement.
 
A1)
Back Squat
2-2-2-2-2
*Ascending
A2)
Single Arm DB Row
4 x 8e
B)
21-15-9
Single Arm DB Shoulder to Overhead 45/25 50/35 (Single Arm DB Hang Clean & Jerk 50/35)
*Pull Ups
Pull Up Key-
Rxd: 12-9-6 (27 total reps)
Adv: 15-12-9 (36 total reps)
Beef: 21-15-9 (45 total reps)
Friday
I’ve included the KB weight for your farmer carry, so please pick a DB that is of similar weight (or as close to as possible). If you need to scale push ups, please scale to a barbell low on the rig, a box, or banded so you guys can still practice good use of the midline! Pick a version that you can do all the pressing reps since you’ll have plenty of time before you come back to them! I’m shooting for each round to take ~2:00 – 2:30 (16:00 – 20:00 total time). It’ll be a grind, but just keep moving and you’ll be ok…trust you fitness!
A) Skill Session
6:00 Alt EMOM
1:00 Pressing/Pulling Static Hold
1:00 Core Static Hold
Pressing:
Handstand Hold
Ring Support
Single Arm DB Overhead Hold (Double)
Pulling:
Ring Row Hold
Chin Over Bar Hold
Inverted Row Hold
Core:
Plank
Hollow Hold
GHD Supine Hold (face up on the GHD)
L-Sit Variations
Adv Option (with coach or solo):
EMOM or E2MOM
1-5 Ring/Bar Muscle Ups -or- 10′-50′ HS Walk
B)
8 Rounds
70m KB + DB Farmer Carry (~44/26) (~50/35) (~70/55)
5 Push Ups (7 Push Ups) (7 Handstand Push Ups) (5 Strict Handstand Push Ups)
70m Run
5 Power Cleans 95/65 (7 reps 95/65) (7 reps 115/75)
Saturday
Similar to a workout JB programmed last week, this format is a good one to really practice pacing. Last week there was an AMRAP to end with, this time you’ll have a set amount of work to complete before you’re done. With that being said, you MUST pace and stay around 70-75% effort during the first portion of the workout. If anything, think about it as a 20:00 workout…you’ll want to have a kick at the end! Choose a KB weight that you can do all 10 reps every round!
A)
5 Rounds
1:00 Max Cals
1:00 Wall Balls
– immediately into –
B)
5 Rounds
200m Run
10 KB Swings 53/25 70/44 70/53
Sunday
A)
8:00 AMRAP
7 Shoulder to Overheads 75/55 95/65 115/75
10 Box Jump Overs
– rest 2:00 –
B)
8:00 AMRAP
10 Goblet Lunges 53/35 (Single Arm DB Overhead Lunges 45/25) (Single Arm DB Overhead Lunges 50/35)
7 Sit Ups -or- Hanging Knee Raises (Toes to Bar)
*Adv and Beef: Start with Part B

About Marko

CrossFit Sweat Shop Coach since 2014

2 comments

  1. Jacqueline Janet - March 12, 2019 9:15 pm

    very cool photo

    Reply
  2. Art - March 13, 2019 7:48 am

    You know coach is saying “I am glad I don’t have to row”!

    Reply

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