CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 4/27/20

Monday

 

Week 4 Strength –

This is the last week of my Strength progression. If you’ve been able to follow along, I some guidance has helped! At the very least, I hope I’ve been able to give all of you some new ideas in terms of strength formats.

 

Every 1:00 for 10:00

3 Back Squats

 

– 5-10# heavier than last week

– If not completed last week, choose a moderate weight for all of your sets (be conservative)

– Goal is to pick a weight which you can sustain for 10 sets with little to no movement compensations

 

Conditioning –

Simple movements and simple formats = very effective workouts. Focus on making your movements as efficient as possible and try to move from each exercise with a purpose. You don’t HAVE to move fast, just keep moving! These 2 workouts will be done pretty quickly!

 

A)

8:00 AMRAP

21 KB Swings (Power Cleans 95/65)

21 Burpees (Bar Facing Burpees)

15 KB Swings (Power Cleans 95/65)

15 Burpees (Bar Facing Burpees)

9 KB Swings (Power Cleans 95/65)

9 Burpees (Bar Facing Burpees)

 

– rest 1:00 –

 

B)

8:00 AMRAP

21 Air Squats (Wall Balls)

21 Burpees (Bar Facing Burpees)

15 Air Squats (Wall Balls)

15 Burpees (Bar Facing Burpees)

9 Air Squats (Wall Balls)

9 Burpees

 

 

Tuesday

 

Week 4 Strength –

Today doesn’t necessarily have to be a 1RM day. If you’re feeling really good, then be all means go for it! But for most, build to a challenging single for the day based off of how you are feeling.

 

Every 1:30 for 15:00

1 Power Clean

 

– Build to a challenging single for the day

 

Conditioning –

During Part A, you’ll get the chance to work on some midline accessories. Midline work is always good just to activate the core and continue with getting you warmed up for Part B.

 

A)

Alt Tabata

8 Rounds :20/:10

Plank

Wall Sit

 

– rest 1:00 –

 

B)

10:00 AMRAP

8 Renegade Rows (Pull Ups) (Chest to Bars)

10 Sit Ups (8 Toes to Bars)

12 Alt Lunges (Plyometric Lunges)

 

– Renegade Row: 1 Row + 1 Push Up = 1 Rep

– Can use one or two DBs for Renegade Rows

 

 

Wednesday

 

Week 4 Strength –

 

Every 1:00 for 12:00

3 Front Squats

 

– 5-10# heavier than last week

– If not completed last week, choose a moderate weight for all of your sets (be conservative)

– Goal is to pick a weight which you can sustain for 12 sets with little to no movement compensations

 

Conditioning –

For Part A, you will establish how many reps you will be performing for each movement in Part B. Don’t sandbag the first part though! Move at about 80% effort for the first part. After your 2:00 rest, whatever rep scheme you’ve established will be your goal for Part B. The spice factor WILL make itself present as you’re going through Part B, it’s ok if it gets you start to fatigue…this is the time to rely on your movement mechanics and gut it out! Good luck!

 

A)

1 Round

1:00 DB Snatches (Alt DB Snatches) (Power Snatches 75/55)

1:00 Air Squats (Goblet Squats) (Overhead Squats 75/55)

1:00 Double Unders

 

– Goal is to move at 80% effort

 

– rest 2:00 –

 

B)

4 Rounds

1:00 DB Snatches (Alt DB Snatches) (Power Snatches 75/55)

1:00 Air Squats (Goblet Squats) (Overhead Squats 75/55)

1:00 Double Unders

 

– You will use the reps established in Part A

– Hold on to those reps, don’t be afraid of the spice!

 

 

Thursday

 

Conditioning –

Today’s workout is a good combination of pushing, pulling, and core movements. When one muscle group is working, the others will be able to rest so that you can keep moving right into the next movement! Constant movement, controlled breathing, and learning your own pace are the goals for this workout. Shoot for at least 2 rounds per cycle.

 

5 Cycles:

3:00 AMRAP

5 Push Ups (Barbell Push Press 95/65) (Barbell Push Press 115/75)

7 Single -or- Double DB Deadlifts (Deadlifts 95/65) (Deadlifts 115/75)

12 Leg Lift Overs

 

– 1:00 rest in between cycles

– pick up each AMRAP where you left off

 

 

Friday

 

Week 4 Strength –

 

Every 1:30 for 15:00

 

1 Clean & Jerk

 

– Build to a challenging single for the day

 

Conditioning –

There are no rests between your movement and the runs, so be sure to pace for the entire workout! Be cautious in going out to hard, if you do, the rest might be a little rough. I recommend, using the runs to recover a little bit and really get after the Devils Press and Thrusters.

 

A)

Every 2:30 for 4 Sets

400m Run (~:45 out/~:45 in)

Max Single Arm Devils Press

 

– Run should be ~1:30-2:00

 

– rest 1:00 –

 

B)

Every 1:30 for 6 Sets

200m Run (~:30 out/~:30 in)

Max Single Arm DB Thrusters

 

– Run should be ~:45-1:00

 

 

Saturday

 

Week 4 Strength –

 

Every 2:00 for 16:00

Set 1: 6 Deadlifts

Set 2: 4 Deadlifts

Set 3 – 4: 2 Deadlifts

Set 5 – 8: 1 Deadlift

 

Conditioning –

Goal here is to at least accomplish 2 full cycles through the workout! The round of 15s will be a majority of your workout each time, so catch your breath through the round of 5s and 10s.

 

18:00 AMREP

5-10-15-Double Unders

Jumping Air Squats (Box Jumps) (Box Jump Overs)

Knee Tucks (V-Ups) (Toes to Bar)

Single Arm DB Push Press (DB Push Press) (Barbell Push Press 95/65)

 

Double Unders – 25 (45) (55)

 

 

Sunday

 

Conditioning –

Shoot for getting the same amount of rounds each time you return from the run. You’ll stop wherever you’re at and pick up from where you left off when each run comes by. This one is sure to get spicy so do your best!

 

20:00 AMRAP

12 Russian KB Swings

10 Air squats

8 Burpees

 

*400m Run (~:45 out/~:45 in) at 0:00, 5:00, 10:00, 15:00

 

– Run should be ~1:30-2:00

– Stop and pick up where you left off for each run

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