CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 7/6/20

Monday

The calories on whichever machine you choose should take about 2:00, give or take 10-15 seconds. I encourage you to try and transition straight to the KB Swings after you row or bike, and then right to the squats. If you can do so, you are pacing correctly.

 

RxD:

4 Rounds

*Machine

15 Russian KB Swings 53/35

15 Goblet Squats 53/35

 

Adv:

4 Rounds

*Machine

15 Russian KB Swings 70/44

15 Front Squats 75/55

 

Beef:

4 Rounds

*Machine

15 Russian KB Swings 70+/53+

15 Front Squats 95/65

 

Bison:

4 Rounds

*Machine

20 Russian KB Swings 70+/53+

15 Overhead Squats 95/65

 

 

*Machine Options (Pick 1):

1) Row – 500m

2) Bike – 25/20 Cals

 

*shoot for ~2:00

 

 

Tuesday

Week 2 Strength will add on the jerk from your squat cleans last week. Keep things simple this time around and focus on 1-2 things during the session. It’s important to narrow the focus with technical lifts because it’s easy to become overwhelmed. We’ve all been there! Build if you feel comfortable, but don’t feel obligated to do so. It is perfectly acceptable to treat this EMOM as a “sets across” type workout.

 

As for Part B, this should be short and sweet. There is a barbell option for those that feel read, if not stick with the simpler version. Sometimes the more simple the workout, the more potent 😉

 

Week 2 Strength –

 

A)

Every 1:30 for 15:00

2 Clean & Jerks

 

– Go off of feel today

 

B)

RxD:

15-12-9

DB Snatch 45/25

25 Double Unders

 

Adv & Beef:

21-15-9

Alt DB Snatch 50/35 (Power Snatch 75/55)

50 Double Unders (75)

 

 

Wednesday

This is a variation of “The Chief” workout. You’ll run at 0:00, 5:00, 10:00, and 15:00 to help break up the AMRAP. Stop wherever you are at, go for the run, and then come back and pick up where you left off. All the reps are small, so please don’t go out to hard and fall into a trap! For push up scaling purposes, go ahead and grab a box and do your pushups from an elevated position to work on the midline a bit more. Otherwise, pushups from the knees (for now) will do perfectly!

 

20:00 AMRAP

3 Power Cleans 95/65 115/75 135/95

6 Push Ups

9 Air Squats

 

0:00 – Complete a 403m Run

5:00 – Complete a 403m Run

10:00 – Complete a 200m Run (403m)

15:00 – Complete a 200m Run (403m)

 

 

Thursday

 

5 Rounds

1:00 Max Cals any Machine

1:00 Max Shoulder to Overheads 75/55 (95/65) (115/75)

 

– rest 2:00 –

 

5 Rounds

1:00 Max Cals any Machine

1:00 Max Box Jump Overs

 

 

Friday

This week we’ll get 2 weightlifting days in! Anyway, today you’ll go back to just squat cleans. If you were able to make it last week, go ahead and compare/improve those numbers. If you were unable to make it, then use this session to lift based off of feel.

 

Week 2 Strength –

 

A)

Every 1:30 for 15:00

2 Squat Cleans

 

*Build from week 1, if unable to complete week 1 then go off of feel for today

 

B)

7:00 AMREP

10-9-8-7-6-5-4-3-2-1

Thrusters 45/35 75/55 95/65

Russian KB Swings 53/35 (70/44) (American KB Swings 53/35)

 

*Return to the 10s if there is still time remaining

 

 

Saturday

 

4 Rounds

10 Box Jumps (12) (15)

10 Deadlifts 135/95 (12 Deadlifts 165/115) (15 Deadlifts 185/135)

200m Run

20/18 Cals any Machine

 

 

Sunday

 

Buy In: 800m Run

 

3 Rounds

12 Front Squats 95/65 (15 Front Squats 95/65) (21 Front Squats 95/65)

9 Push Ups (12) (15)

6 Power Cleans 95/65 (9 Power Cleans 95/65) (9 Power Cleans 95/65)

 

Cash Out: 403m Run

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