CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD’s Overview 11/13

Monday

This is a repeat workout from February of this year.  We’ve done several of these 3 part couplets lately and what I like about them is that you can get a good 20 minute workout in, without overdoing the same movements.  For the Squat Clean Thruster, since it’s only 5 reps, you can select a bit more challenging load than you would a for a workout that just had traditional barbell thrusters.  Singles are fine (dropping the barbell from the top each rep), but they should be quick singles (not more than 5 or so seconds between reps).  If you struggle with double unders, reduce the reps to something you can do in a minute or less.  Or go for 5 double under attempts, followed by 20 singles each round.  Lastly, if you are going Rx’d you’ll finish on the Row and Wall Balls, try to push the pace here as you are almost done.  However, if you are going ADV. or BEEF you’ll start here, so be careful not to blow yourself out on these first two movements!

*compare 2/3/17  — ADV. & BEEF start with Row/Wall Ball couplet, then DU/KB, then SCT/Rope Climb

3 Rounds
5 Squat Clean Thruster 115/75 (ADV. 135/95)
1 Rope Climb (ADV. 2) (BEEF 1 Legless + 1 Regular… or 2 Regional)

3 Rounds
20 Double Unders (ADV. 40) (BEEF 60)
12 KB Swings 53/35 (ADV. 70/44) (BEEF 15 reps @70/53)

3 Rounds
15 Calorie Row (ADV. & BEEF 20 Cals)
15 Wall Balls (ADV. 20) (BEEF 25)
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Tuesday

For Rx’d and ADV. focus on keeping tension in your posterior chain as you bring the dumbbell down for each rep.  On the way up really think about driving with your legs, then translating that energy into your arm and finally into the dumbbell as you turn it over at the top.  For pullups, those that use a band try and use a lighter band than normal since the sets are huge.  If you’re someone who is right on the cusp of getting off the band, this is a good workout to try and get the first round or two in without a band, then, if you are down to doing just one pullup at a time, add a light band to maintain a little more intensity throughout the workout.

For Beef it’s a relatively light DB snatch weight, but more volume, and larger sets on the pullups than we usually program.  If you’re looking to maintain the highest level of intensity THROUGHOUT the workout consider one quick break on the snatch, and break your first set of pullups how you’d imagine your last set playing out.  Or, if you want to improve your capacity to hit larger sets, or just see what are realistic sets for you to maintain, try to go unbroken on the DB snatch (switching hands in the air), see how big you can go on the pullups, then set an easy run pace recover and to try and repeat the same sets on each round inside the gym.
5 Rounds
20 DB Snatch 45/25 (ADV. 25 reps 50/35) (BEEF 25 alternating reps at 50-55men / 35-40 women)
200m Run
8 Pullups (ADV. 8 C2B Pullups) (BEEF 20 C2B Pullups)
200m Run

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Wednesday

The 1K row is first here because once again I want everyone to be fresh for it so it can be an accurate test of what we are truly capable of.

For the final portion of this workout, you’ll use 70% of your heaviest set of 3 from part B.  The first 3-5 reps should feel great, the final 5 reps are going to be tough, but as is the case most of the time w/ front squats, a big focus should be on maintaining a rigid and upright torso, with high elbows!… once you finish your squats, go gang busters on the burpees and your done!

A.) 1K Row Max Effort
or 1K Ski or 2.5K Bike

B.) Front Squat
3-3-3-3
ascending weights

C.) For time:
15 Front Squats (from rack) approx. 70% heaviest set of 3
15 Burpees

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Thursday

For part A. you are trying to accumulate as many reps of both exercises as you can in 5 minutes.  To stay moving and maintain some intensity, don’t go to failure on either of the movements for the first 3:30.  For part B. select a deadlift weight that you can do either unbroken, or confidently do with just one break.  Don’t be tempted to go for the heavier weight on this one, a little load will keep the intensity high.  If you don’t have toes to bar yet, stick with hanging knee raises, but make sure you are activating those lats and creating some tension.  For competitors, get to know how big a set you can maintain on toes to bar for how long… and use that information for workouts in the future.
A.) 5 min. AMRAP – back & forth b/t the two exercises
Pull-ups (BEEF Bar MU)
Pushups (ADV. ring pushups or ring dips) (BEEF HSPU)

B.) 15 min. EMOM
12 Deadlifts 155/105 (ADV. 185/125) (BEEF 225/155)
8 Burpees
8 Toes to Bar or Hanging Knee Raises (BEEF 12 Toes to Bar)

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Friday

For those new to clean and jerks feel free to start at a light weight, and add a little as you go.  For those that have some experience with the olympic lifts, try and warm up to the heaviest load you can maintain for all 10 sets.  For part B. this is similar to CrossFit Open workout 17.5, but rather than being 10 rounds, we’ve set it as a AMRAP of 12 minutes, which would have been a pretty good time for a lot of people who did the Open workout back at the beginning of this year.  For Rx’d and ADV. the thruster weight should be light, something that you could do unbroken, but you may choose to do a QUICK break after 5 reps.  Double unders should take less than one minute each round, so scale appropriately here.  For BEEF we’re looking at dumbbell thrusters to make an already challenging workout, exponentially more challenging!

A.) 2 Clean & Jerks on the min. for 10 minutes

B.) 12 min. AMRAP
Rx’d –
9 Thrusters 75/55
15 Double Unders  or 50 Single Unders

ADV.
9 Thrusters 95/65 or 40-45 DB men / 20-25 DB women
35 Double Unders

BEEF
9 Thrusters 50-55 DB men / 35-40 DB women
35 Double Unders

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Saturday

Push your pace on the rower as you’ll get to hang out and rest while your partner rows.  For the other movements communicate with your partner so you when to switch and cut down on transition times.
Teams of 2
2000m Row  (ADV. 2500m Row) (must switch every 500m)
75 Wall Balls – non-“working” partner hangs from pullup bar (13)

1000m Row  (ADV. 1500m) (switch every 250m)
50 Box Jump Overs – non working partner hold front plank on elbows (9)

500m Row  (switch at 250m)
403m  – 2 medicine balls and 2 DB’s – carry however (6)

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Sunday

This format/workouts of all time.  It’s great for getting a ton of work in a short amount of time, and keeping the intensity super high!  Even though it’s only 3 reps, the power clean weight should be LIGHT.  As soon as you feel the pushups starting to get difficult, give them a QUICK break, so that you don’t hit a wall here.  The goal is to stay moving fast for 3 minutes!

3 min. AMRAP

Rx’d
3 Power Clean 115/75
6 Pushups
9 Air Squats

————————
ADV.
“Chief”
3 Power Clean
6 Pushups
9 Air Squat
———————

BEEF
“Hanging with Chief”
5 Hang Power Clean 135/95
7 Pushups
9 Air Squat

REST 1 min.
REPEAT for 5 cycles

About Nabil

Owner and coach at CrossFit Sweat Shop since opening in 2009.

1 comment

  1. JB - November 14, 2017 10:17 pm

    Ricardo, only human I’ve ever seen smiling during a medball carry

    Reply

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