CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Insight 1/15/18

To prevent or not prevent the redline this week!?

MONDAY
Whoops. If you are all not satisfied with your performance, you can blame me getting old 😉

TUESDAY
This workout will have a little different effect for each level. For Rx’d, I’d like the workout to be a “constantly-moving” grinder. Wall ball endurance will be a factor, so be sure to break them up in manageable sets that you can sustain for 18 minutes. The deadlifts should be light and be done in two breaks or less.

Adv and Beefy are a little more of a muscle endurance workout with Adv being on the less aggressive side. With a little more reps for each movement, breaking up the sets is crucial in order to keep it intense. Only attempt Adv if you are comfortable with C2B, push ups, and/or HSPU in workouts. If the weight is a bit too heavy but the other movements are in your wheelhouse, feel free to do Adv, but scale weight down. As for regular Beefers, know that the deadlifts will jack the heart rate up and HSPU endurance will be the limiter. If attempting, break everything up to manageable sets that can allow for as little rest/standing around across 18 minutes.

AMRAP in 18 mins
5 Pullups
10 Deadlifts 165/115
15 Wall Balls

ADV:
AMRAP in 18 Mins
10 Deadlifts 185/125
20 Wall Balls
10 C2B
15/10 Pushups or 10/8 HSPU

BEEF:
AMRAP in 18 Mins
20 Deadlifts 225/155
25 Wall Balls
20 C2B
25 HSPU

WEDNESDAY
Lots of options here so feel free to mix and match to fit your strong suits or areas you’d like to work on. I always look for our 4 round workouts to be highly intense and the same goes for this one. Pick a weight or squat variation that you can do challenging but unbroken. The rope climbs might be the only complex movement/limiter for some, so move at a pace that you can get right up that rope each round and scale them up or down to keep the workout intense and minimize standing around. If grip is your limiter on rope climbing, do the farmer carry last!

4 Rounds
403m Run
10 Front Squats 95/65 (ADV: 115/75) (Beef: 15 OHS @115/75)
10 Box Jump Overs (ADV: 12) (Beef: 15 Box Jump Overs No Step Up)
1 Rope Climb (ADV: 2 regular or 1 legless) (2 Regional or Legless)

@Some point complete 140m Farmer Carry 45/25 (ADV: 200m 55+/35+)

THURSDAY
As there is a bit of pressing this week, I wanted to add some horizontal pulling again. Do these in between sets of Back Squats. Ask the coach to demonstrate Pendlay row or bent row if you are unsure of how to do them. As for the finisher, I wanted to mirror the effect of Nabil’s AMRAP last week with DB snatches. I found it extra challenging having to go right back to the DB. With a shorter time domain and lots of reps at a time, it forced me to pace and it really pushed me mentally to stay in it. I think double unders will make it more of a breather as well. Keep a one minute cap on double under attempts or do 30 single unders. Good luck 😉

A.) Back Squat
5-5-5-5-5
Ascending Sets

A2.) Horizontal Pullin’ Work
3-4 Sets of 6-8 reps of either:
-Ring Rows
-Pendlay Row
-DB or KB Bent Row

B.)
9 Minute Clock AMRAP
10 DB Snatches 45#/25# (12 Alternating 50/35) (Beef: 20 Alt @50-55/35-40)
15 Double unders (ADV: 20 DU) (BEEF: 35 DU)

FRIDAY
This workout allows for some mix and matching but I’d like it to not be in 22+minute range. For Rx’d and ADV, while the ground to overhead seems light, it’s a bit more reps. Ground to overhead can be power snatch or clean and jerk. Most of you will do best with clean and jerk, but they do take a little bit longer to cycle. For Beef, this has a Open-style feel to it. Lots of volume per set, and the weight goes up on clean and jerks. Break the toes to bar up early so you aren’t having to resort to redline singles early in the second or third round. What I like about it is that while you might pace the workout perfectly or smash through the movements, you have a little gut check on the cash out! Get gritty!

Rx’d
5 Rounds
7 Hanging Knee Raises or 10 Situps (ADV: T2B)
8 Ground to Overhead 95/65 (ADV: 115/75)
9 Burpees (ADV: Bar Facing)
**Rxd: Buy in with 20 Cal Row, Bike, or Ski
**Adv: Cash out with 30 Cal Row, Bike, or Ski

Beef:
3 Rounds
25 Toes to Bar
20 BFB
15 GTO (Ascending 115/75, 135/95, 155/105)
**Cash Out: 40 Calorie Row, Bike, or Ski

SATURDAY
Call up your WOD-buddy and go hard on this partner workout! I like this format because no one is standing around! While one person is working on AMRAP, the other person is smashing the row or bike until they are done and switch.

“Partner Workout”

22 Minute AMRAP:

-Partners choose to either to either Row 400m, Bike 1k, or 400m Ski for the entire workout.
-One teammate does the cardio while the other works the AMRAP, once the teammate returns from cardio, they switch tasks. Partners must alternate the cardio portions and the score will be one AMRAP.

7 Pullups (ADV+Beef: C2B)
7 Power Cleans 95/65 115/75 135/95
7 Lunges 95/65 115/75 135/95

SUNDAY
We did this Rx’d workout back in 2014! What caught my eye was the simplicity and the twist of the reps ASCENDING! We’ve evolved a bit in our programming so I’ve made some enhancements via an ADV and Beefy option with more wall balls and a little longer runs. While there are some enhancements, there is no shame in trying to crush the 2014 version of yourself with an exact retest! Because reps ascend, account for you to be more taxed heading into the bigger sets. Just because the reps are easier early, doesn’t necessarily mean you should be moving fast and unbroken on them. Smashing the final two sets will yield the best times!

Compare similar 7/24/14.
800m Run
10 Wall Balls (ADV: 15) (BEEF: 20)
10 KB Swing 53/35, 70/44, 70/53400m Run (ADV+BEEF: 600m)
15 Wall Balls (ADV: 20) (BEEF: 25)

15 KB Swings

200m Run (ADV+BEEF: 400m)
20 Wall Balls (ADV: 25) (BEEF: 30)
20 KB Swings

70m Run (ADV+BEEF: 200m)
25 Wall Balls (ADV: 30) (BEEF: 35)
25 KB Swings

About James

1 comment

  1. Tara Swarts - January 16, 2018 7:19 am

    I know I speak for a lot of folks at the Sweat Shop James that very much appreciate and gain insight form you and the other coaches weekly WOD summary. Your insights and tips are valued very much! Just one more thing that makes the Sweat Shop a special place to do a work out.

    Reply

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