CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 5/20/19

Monday
Chipper-esque workout for today. Push yourself to get as much work done in 18:00. You want to be working at about 75% effort for a majority of this workout, taking strategic breaks as to not allow your heart rate to elevate too much. Try and save some gas in the tank for a good push around the 16:00 mark!
 
18:00 AMRAP
25 Wall Balls (35) (45)
20 Burpees (30) (40)
15 Russian KB Swings 53/35 (25 Power Cleans 95/65) (35 Power Cleans 115/75)
10 Pull Ups (20) (30)
403m Run
Tuesday
Look at today’s strength EMOM as a 12:00 workout. All levels will perform doubles for the first half and then drop down to singles for the second half. A couple reasons for this, I’d like to preserve as much technique as possible as folks tend to fatigue considerably during the back half of EMOMs. This will allow you to maintain technique, and allow those of you who are comfortable with squat cleans to build to a heavy single if you’d like!
I wanted a laid back and fun finisher for today, so if you’re looking for a blowout…this might not be it! The max calories are there just to get your heart rate up a bit and work on power out put. Then you’ll just some sort of “grunt” work to complete for reps or for a certain amount of time during the next minute. Pick something out of your comfort zone and new! This is your chance to play around!
 
A1)
Every 1:00 for 6:00
2 Squat Cleans
A2)
Every 1:00 for 6:00
1 Squat Clean
B)
10:00 Alt EMOM
1:00 Max Cals any Machine
1:00 Grunt Work
Grunt Work:
Deadball/Sandbag Bear Hug Hold
Deadball/Sandbag 70m Bear Hug Carry
Deadball/Sandbag Box Step Ups
Deadball/Sandbag Over Shoulder or Jerk Blocks
Stones
Yoke Carry 70m
Farmer Carry 70m
Sledge Hammer
Core
Double Unders
Rope Climbs
Wednesday
Week 6 of 6 for our skill progression this week. Next week I’ll out together another set of movements for you guys to play around with! Keep an eye out for that!
For the main workout, the movements are relatively simple so this is a good opportunity to really focus on your intensity. Smooth and steady is fast and efficient, something to think about as you’re going through the 24:00. Please scale push ups accordingly, we have plenty of options! Banded push ups, push ups to a box, or push ups to a barbell on the rig are a few go top options that allow you to work on midline stability as well.
 
A) Skill Session (week 6 of 6)
1) Pressing
2) Core
B)
24:00 Alt EMOM (4 rounds)
1) 1:00 Max Cals any Machine
2) 1:00 Max Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)
3) 1:00 Box Jump Overs
4) 1 Rope Climb (2 Rope Climbs) (2 Short Rope Climbs)
5) 70m Sled Push 30/15 45/30 70/45
6) 1:00 Rest
Thursday
 
A1)
Back Squat
5-5-5-5-5
*Ascending
A2)
Single Arm DB or KB Row
3 x 10e
B)
8:00 AMRAP
10 DB Snatches 45/25 (15 DB Snatches 50/35) (20 Alt DB Snatches 50/35)
10 Hanging Knee Raises -or- Sit Ups (7 Toes to Bar) (12 Toes to Bar)
70m DB + KB Farmer Carry
*Pick KB similar to DB weight
Friday
Think of today’s workout as a normal 4 round workout. The only difference is that you guys will be getting in a Row AND a Run. Shoulder to Overhead weight should be something you can do unbroken (if you were able to do last week’s workout with the 5 rounds, use that as a reference). With that being said, it’s always a good idea to look back at previous workouts to see what you’ve been able to do in the past! Take note bison folks, you guys will be hitting a 30′ handstand walk after each set of box jumps.
 
A) Skill Session (week 6 of 6)
6:00 Alt EMOM
1) Pulling
2) Core
B)
2 Rounds
400m Row
10 Shoulder to Overheads 75/55 (12 Shoulder to Overheads 95/65) (15 Shoulder to Overheads 115/75)
10 Box Jumps (12) (15)
(Bison Only: 30′ Handstand Walk)
403m Run
10 Shoulder to Overheads 75/55 (12 Shoulder to Overheads 95/65) (15 Shoulder to Overheads 115/75)
10 Box Jumps (12) (15)
(Bison Only: 30′ Handstand Walk)
*Adv/Beefy/Bison: Switch Row and Run
Saturday
Grab a partner, get it done! Today we got a 2 part partner workout, going to be a good one! For the first portion, pick any machine and smash it for 8:00. You and your partner will switch every 1:00, the clock will continue to run so make sure your transitions are on point. After a 3:00 rest, you guys will tackle an easy 12:00 AMREP. Reps are low and barbell weight should be something you can bust out quick singles on are string 3-4 reps together. You and your partner will alternate movements on this one.
Your team’s final score will be your total calories in part A PLUS your total reps in part B! Do your best on both.
 
Partner Workout!!!
A)
Pick any machine and go for Max Cals in 8:00!
*switch partners every 1:00
– rest 3:00 –
B)
12:00 AMREP
7 Power Cleans 95/65 115/75 135/95
9 Bar Facing Burpees
12 Wall Balls
*Alt movements with partner
*1 Round = 28 Reps
**Score on whiteboard will be Total Cals + Total Reps
Sunday
 
3 Rounds
403m Run
10 Russian KB Swings 53/35 (15 Russian KB Swings 70/44) (15 American KB Swings 70/53)
200m Run (403m Run)
10 Goblet Squats 53/35 (15 Front Squats 95/65) (15 Front Squats 115/75)
7 Pull Ups (7 Chest to Bars) (7 Muscle Ups)

About Marko

CrossFit Sweat Shop Coach since 2014

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