CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 11/20/17

MONDAY 

This workout will be different for everyone. For those who struggle on rope climbs, you want to move efficiently so that you don’t get to rope climbs smoked. It will get a little grippy towards the end, so it might be worth one or two quick breaks on STO if you are grip challenged. For efficient rope climbers and those who have a decent engine, this is a push workout but keep in mind your legs  Quick transitions but just be conscious of how finishing each set of rope climbs feels. I did this one Sunday night and pushed with very little rest but the last 2 rope climbs were super sketchy and barely was able to get the wrap on regional rope. If it is a struggle to get up on one round, maybe tone down the intensity on the next round or just break from the barbell the next round and rest a little longer before climbing up there. Feel free to mix and match based on abilities. 75/55 might be super light for many Rxd folks but one might struggle on the rope. In this situation, go advanced on STO and keep it to 1 rope climb. On these four round workouts, unless you are super confident in rope climb speed and endurance, use the first round as a gauge for how much harder, if at all, you should push.

4 Rounds
403m Run
15 STO 75/55
15 Box Jump overs
1 Rope Climb

ADV:
403m Run
15 STO 95/65
15 Box Jump overs
2 Rope Climb or 1 Legless or 1 Regional

Beef:
4 Rounds
25 Calorie Row
20 STO 115/75
15 Box Jump overs
2 Regional Rope Climbs (Super: Non-Knotted Rope) 😉

TUESDAY

This is an exact retest on 8/29/17 with the same part A in strength. Like always in ascending AMRAPs, the 3s, 6s, and 9s, are the warmup and the workout is the double digit reps. There’s no benefit on smashing or tapping into muscle fatigue early on. You want to still have enough legs and core in the 12’s and 15s.

A.) Back Squat
3-3-3-3-3
Ascending Sets

A2.) 3 Sets 7-10 Ring Rows

B.)
8/29/17

Ascending AMRAP in 8 minutes
3 Barbell Lunge 75/55 95/65 (Beef: DB Front Rack Lunge Steps 50/35)
3 Hanging Knee Raises, Situps, (ADV: Toes to Bar)
6
6
9
9
12
12

WEDNESDAY

For rx’d, adv, and beef, the burpees should be the workout. The barbell should be something you can link at least 8-10 reps unbroken so that you can dedicate most of the time doing burpees. Bison is only for those who can rep out 155/105 quickly linking or in quick singles AND can do muscle ups well. I wanted to give our competitors a challenge but NOT being on the rings for too long.

A.)
EMOM for 12 minutes
2 Squat Clean or Snatch
ADV: 1 80-90%

B.) 
12 Minute Cap

21-15-9
Power Cleans 95/65, 115/75, 135/95
Burpees

Bison
21 Power Cleans 155/105
21 Burpees
5/3 Muscle Ups

15 Power Cleans
15 Burpees
5/3 Muscle Ups

9 Power Cleans
9 Burpees
5/3 Muscle ups

THURSDAY

This should be a fun team grinder 😉 When you are on the AMRAP portion, pace like you will be doing 2-3 minutes of work with an “active recovery” in mind. The rower or runner should be moving moderately so that they don’t leave their partner with too much time to do work, but also, not blow out so hard that it takes you a minute to recover before starting the AMRAP! If you do, the partner will be back before you know it and you wont have done any significant work.

Pre-Celebratory Caloric Deficit!
AMRAP in 21 minutes:
Continuously Rowing 500m or Running 400m (Bike 1k?) (Ski 500m?)While one person is on either the row or the run while the partner does the following AMRAP until their partner returns from their row or run. Keep one running count of the AMRAP.

7 Pullups (ADV: C2B)
7 Thrusters 75/55
7 KB Swings 53/35 (ADV: 70/44)

BEEF:
9 C2B
9 Thrusters 75/55
9 KB Swings 70/53

FRIDAY

Nutribullet Juice Cleanse@0:007 Minute Cap
800m Run or Row
Max Reps Push-ups and/OR strict pullups
ADV: HSPU and/or Strict Pullups**OR any skill or pair of skills that you want to work on or burn your calories!

@ 12:00

FGB Style
5 RoundsBurpees
Row, Bike, or Ski Calories
Air Squats (ADV: Alternating Pistols)No rest!

SATURDAY

Pacing on this should be to keep consistent round times throughout 85% of the workout. Toes to bar WILL get fatiguing just by sheer time, so pick a rep scheme that you can be in control of your breaks throughout the workout without a huge drop off.  Even though wall balls are only 10 and 15 for Rx and ADV, it might be worth breaking them at least once to save your legs and heart rate. If you are more of an advanced exerciser and want to work on unbroken wall balls, go for it, just account for it on the other movements. Beef folks should be breaking things up. Try to minimize “undulating” rep schemes during this workout. When in doubt, during these longer AMRAPS, stay on the safer “shorter breaks” side.

AMRAP in 18 minutes
10 Wall Balls
10 DB Snatches 40-45/25-30
10 V-Ups or Hanging Knees RaisesADV:
15 Wall Balls
12 Alternating DB Snatch 50/35
9 Toes to bar

BEEF:
25 Wall Balls
20 Power Snatch 95/65
15 Toes to Bar

SUNDAY

Feel free to mix and match based on abilities on all four skills. Not so strong folks but good runners can do ADV running. If you are a strong person that needs to work on conditioning, pick a weight that wont slow everything down and choose run distances that wont make you lose intensity on the workout. For double unders, keep a 1-1:30 minute cap on attempts given any level. Deadlifts should be something you can do 5-6 in a row.
800m Run
12 Deadlifts 155/105 (ADV: 15 @ 185/125) (Beef: 18 @ 225)
8 Pull-ups (ADV: C2B) (BEEF: 15 C2B)
20 Double Unders (ADV: 40 DU) (BEEF: 60)400m Run (ADV: 600m)
Same as above
200m Run (ADV: 400m)
Same as above70m Run (ADV: 200m)
Same as above

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