CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 9/2/19

Monday
Happy September! A big chunk of this workout is the beginning, once you get through the round of 21 the workout will go by pretty quick! Mentally, stay strong for the 21s, manage your heart rate through the round of 15, then get ready to push the pace through the round of 9! You’ll be able to carry the DB however you desire for the Lunges, so pick a position that is nice and comfortable for you!
603m Run (800m)
21 DB Snatches 45/25 (Alt 50/35) (Power Snatches 75/55)
603m Run (800m)
21 DB Lunges 45/25 (50/35) (Overhead Lunges 75/55)
403m
15 DB Snatches 45/25 (Alt 50/35) (Power Snatches 75/55)
403m
15 DB Lunges 45/25 (50/35) (Overhead Lunges 75/55)
200m
9 DB Snatches 45/25 (Alt 50/35) (Power Snatches 75/55)
200m
9 DB Lunges 45/25 (50/35) (Overhead Lunges 75/55)
Tuesday
Stations 2 and 4 will be sort of an “active recovery” for the workout. With that being said, pick a version of rope climbs that you can finish in :20 – :40 and a sled push weight that allows you to finish in :20 – :40 as well. Since there is no “true” rest, make sure to manage your heart rate! Work at about 75% effort. As a reference, to make sure you’re not going too hard, you should technically be able to hold a conversation throughout the workout. If you can, you’re probably working right where you need to be. In doing so, you’ll have some juice left in the tank to really push that last round!
A) Skill Sesh
6:00 Alt EMOM
1) Anti-Rotation
2) Pressing -or- Handstand Walk Practice
B)
25:00 Alt EMOM
1) 1:00 Max Cals any Machine
2) 1 Rope Climb (2) (2 Short Rope)
3) 1:00 Max Burpees (Bar Facing)
4) 70m Sled Push 15/0 30/15 45/30
5) 1:00 Max Power Cleans 95/65 115/75 135/95
*Score = Cals + Burpees + Power Cleans
 
 
Wednesday
 
A1)
Front Squat
5-5-5-5-5
*Ascending
A2)
Strict Pull Ups (Weighted)
3 x 5-10
B)
9:00 AMRAP
10 Wall Balls (15) (20)
10 Russian KB Swings 53/35 (15 Russian KB Swings 70/44) (20 American KB Swings 70/53)
10 Box Jumps (15) (20)
Thursday
Refer here for some recommendations –
Pressing:
RxD – Pick a push up version (or rep scheme) that you can do in 2 sets every time.
Adv and Beef – Pick a weight that you can complete all shoulder to overheads unbroken.
Gymnastics:
RxD – Go with sit ups if you just want to keep moving through your workout, go with hanging knee raises if you want to work on grip strength to help you build towards toes to bar in the future.
Adv and Beef: Pick a toes to bar version (or rep scheme) that allows you to complete it in no more than 2 sets every time.
Double or Single Unders:
Should not take more than :40
 
A) Skill Sesh
6:00 Alt EMOM
1) Anti-Rotation
2) Pulling
 
B)
20:00 AMRAP
5 Push Ups (10 Shoulder to Overheads 75/55) (15 Shoulder to Overheads 95/65)
10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (10 Toes to Bar)
15 Double Unders (25) (35)
RxD: Complete a 500m Row at 0:00 and 10:00
Adv: Complete a 1000m Row at 5:00
Beef: Complete a 1000m Row at 15:00
Friday
All levels will start with doubles for the EMOM, then drop to singles. If you’re new to the movement, this will allow you to maintain your technique since most begin to fatigue towards the end of EMOMs. For those that are experienced with the movement, you can use the second half to build to a challenging single for the day.
For part b, you’ll be working with a partner! One of you will start on the Cals and the other will start on the Run. The run will be sort of an “active recovery” and should be complete in :40 – :55.
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 (with a partner)
1) 1:00 Max Cals any Machine
2) 140m Run (200m)
*1 Person start at Cals
*1 Person start on Run
**Score = Total Cals
Saturday
Intervals. Burpees should be done in 1:00 – 1:30. Whatever version of squat movement you choose should be done unbroken. Runs should take 3:00 – 4:00.
2:00 is a long time to rest, so try and work at about 80% – 85% each time and trust that you’ll be recovered for the next round!
 
3 Rounds
12 Burpees (15 Bar Facing Burpees) (20 Bar Facing Burpees)
12 Goblet Squats 53/35 (15 Front Squats 95/65) (15 Thrusters 75/55)
603 Run (800m)
– rest 2:00 –
Sunday
18:00 AMREP
5-10-15-1 Rope Climb (2) (2 Short Rope Climbs)
DB Snatch 45/25 (Alt DB Snatch 50/35) (Alt DB Squat Snatch 50/35)
Box Jump Overs
Wall Balls
RxD: 91 Reps/Round
Adv: 92 Reps/Round
Beef: 92 Reps/Round
*Score = Total Reps

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