CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 4/1/19

Monday
Today’s skill session will be focused on Handstand Push Ups or Handstand Walks. The movements you all will be able to choose from are those that focus on shoulder strengthening/stability as well as core strength/endurance. There are plenty of movements to choose from, but please keep in mind that if you don’t feel comfortable to kick up to a wall you can perform some of the exercises from a box as a modification! If you’re close to handstand walking or need some help with some kipping work for handstand push ups, feel free to get with a coach as they will be more focused with this specific group.
For your main workout, pace and sustainability will be the focus. You should be working at 70% to 80% effort the entire time while still having the ability to really push the last round. Additionally, everyone will follow the same order of movements as opposed to in the past where we’ve started people at different stations. If you’re in a big class, a second heat will begin 1:00 after the first group in order to accomplish this.
A) Skill Session (Handstand Push Up/Handstand Walk Focus)
Alt Every 1:00 for 8:00
1) Handstand Progressions
2) :30 Core Hold
Handstand Progressions:
5-8 Wall Walks
:30 Handstand Hold
8-10 Shoulder Taps
5-6 Strict Handstand Push Ups or Kipping HSPU
*from box if needed
Core:
Regular Plank (weighted)
Hollow Hold
L-Sit Variations
GHD Supine Hold
Adv: Work with coach on handstand push up or handstand walks
Beef: EMOM or E2MOM Perform Max Distance Handstand Walks, Handstand Obstacles, Free Handstand Hold, Max Strict HSPUs
B)
4 Rounds
1) 1:00 Max Cals any Machine
2) 1:00 Max DB Snatch 45/25 50/35 (Alt 50+/35+)
3) 1:00 Max Burpees (Lateral Facing DB Burpees)
4) 1:00 Max Wall Balls
5) 70m DB + KB Farmer Carry
6) 1:00 Rest
*Follow same order for all levels
*Stagger start by 1:00 if needed for bigger classes
**Use KB similar to DB Snatch weight for Farmer Carry
Tuesday
We did this same format for Clean & Jerks a few ago, so look back and compare your results! In the past we’ve talked about comparing your numbers, but sometimes it’s a good idea to compare your perceived effort or how the lifts felt this time around. Just remember, it’s not always about comparing those big numbers! You may want to jot down a few extra notes in your notebook or on beyond the whiteboard to help you compare things other than the numbers in the future! Try it out!
For the finisher, the barbell should be nice and light so that you may complete each rep scheme without putting the bar down. Smooth and consistent is fast, keep that in mind for today!
A1)
Every 1:00 for 6:00 (6 sets)
2 Clean & Jerks
A2)
Every 1:00 for 6:00 (6 sets)
1 Clean & Jerks
*compare 3/11/19
**compare load, feel, and/or effort
B)
RxD:
15 Barbell Lunges 75/55
200m Run
12 Barbell Lunges 75/55
200m Run
9 Barbell Lunges 75/55
200m Run
Adv, Beef, and Bison:
21 Barbell Lunges 75/55 95/65 (Overhead Barbell Lunges 95/65)
403m Run
15 Barbell Lunges 75/55 95/65 (Overhead Barbell Lunges 95/65)
403m Run
9 Barbell Lunges 75/55 95/65 (Overhead Barbell Lunges 95/65)
403m Run
Wednesday
Over the past few weeks we’ve been playing around with multiple AMRAPs in the 10:00 time domain, and you all have been doing a great job with them! For today though, we’ll increase the time domain by 2:00 so you may need to take a little off the throttle compared to a 10:00 time domain. For all levels, all reps are small so that you can keep moving!
 
A)
12:00 AMRAP
10 Box Jump Overs
8 Deadlifts 95/65 115/75 135/95
6 Shoulder to Overheads 95/65 115/75 135/95
– rest 3:00 –
B)
12:00 AMRAP
10 Cals any Machine
8 KB Swings 53/35 70/44 70/53
6 Sit Ups or Hanging Knee Raises (Toes to Bar)
*Adv and Beef: Start with Part B
Thursday
Similar to Tuesday, you’re more than welcome to compare your numbers from the past but try and compare how these Front Squats felt and how much effort you feel you put in today. We’ve done Single Arm DB Rows in the past, and today’s you guys get to play around with 5s. Keep in mind that you can go a bit heavier compared to when we’ve programmed 8s or 10s in the past.
A1)
Front Squat
4-4-4-4
*ascending
*compare 3/6/19 and 3/19/19
**compare load, feel, and/or effort
A2)
Single Arm DB Row
5 x 5e
B)
7 Rounds
:30 Max KB Goblet Squats 53/35 (DB Squats 45/25) (DB Squats 50/35)
:30 Max Single Unders (Double Unders)
:30 Rest
*2 DBs for Adv and Beef in the Front Rack Position
Friday
Static holds for today’s skill session will focus on pulling and core work. There are a variety of movements to choose from so pick on that challenges you for :30.
 
For the main workout, I’m looking for each round to take 2:30 to 3:00. No longer than 3:30/round though! That will make the overall workout roughly between 17:30 to 21:00. Anytime we get into the 5+ rounds, it becomes more of a mental grind more so than a physical grind. Try and reach into your bag of tricks for some effective mind games to help get you through the workout today! I would prefer the weights to be something you can do those thrusters unbroken every round so that you can focus on continuous movement and not getting “stuck” anywhere.
 
A) Static Hold Session
6:00 Alt EMOM
1) :30 Static Pulling
2) :30 Static Core
Pulling Movements:
Ring Row Hold
Bent Over Double KB Hold (think thumbs into armpits, pinch shoulders back)
Chin Over Bar Hold
Supine Barbell Row
Core:
Adductor Side Plank
Regular Plank (weighted)
Hollow Hold
L-Sit Variations
GHD Supine Hold
 
B)
7 Rounds
7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees)
140m Run (200m)
7 Thrusters 75/55 95/65 (10 reps at 95/65)
Saturday
Looking for each round to take 5-7 minutes, making the total workout roughly between 19:00 – 25:00. The overall volume is relatively low, so this is a good one to really push yourself on those runs then come in and smash the work inside! The 2:00 rest is nice for recovery so that you guys can give our very best each round! This one will be quick, go ahead and see what’s in that tank of yours!
 
3 Rounds
603m Run (800m)
10 Power Cleans 115/75 (115/75) (135/95) (165/115)
12 Wall Balls (15) (20) (25)
9 Pull Ups (Chest to Bars) (7/5 Bar Muscle Ups) (10 Bar Muscle Ups)
– rest 2:00 –
Sunday
 
19:00 AMRAP
10 Box Jumps
10 Russian KB Swings 53/35 (American 70/44) (American 70/53)
5 Push Ups (7 Push Ups) (5 Handstand Push Ups) (7 Handstand Push Ups)
RxD: Complete a 500m Row at 0:00 and 10:00
Adv, Beef, and Bison: Complete a 500m Row at 5:00 and 15:00

About Marko

CrossFit Sweat Shop Coach since 2014

Have your say