CrossFit Sweat Shop – Walnut Creek

From the Blog

WOD Review 1/22/18

Monday
My intent for this day is to re-test a good ol’ fashioned workout from 2014! The workout has a little bit of everything! It has some running, simple barbell movements, and basic gymnastic skills. No one part of the workout should stop you in your tracks, allowing you to keep moving at a nice consistent pace. Keep in mind that the Advanced Version is the same as back in 2014 because I made a few adjustments so that the workout stays in line with our programming philosophy.
RxD:
800m Run
15-12-9
Power Cleans 95/65
9 Pull Ups
403m Run
9-6-3
Front Rack Lunges
Bar Facing Burpees
200m Run
Adv, Beef, Bison:
800m Run
15-12-9
Power Cleans 95/65 115/75 135/95
Pull Ups (Chest to Bars)
403m Run (603m)
9-6-3
Front Rack Lunges
Bar Facing Burpees
200m Run (403m)
*compare 4/26/14 (only adv version)
——-
Tuesday
Today you guys can choose between performing doubles on your clean & jerks or singles. If you’re still fairly new to the movements, I’d recommend sticking with doubles that way you can get more practice in. On the other hand, just because you you are a seasoned lifter doesn’t mean you don’t have the option of doing doubles. In fact, 2 clean & jerks has it’s benefits for all levels! Using volume is a great way to build strength! If you’ve been consistently doing doubles for the past few weeks or so, it might be time to try out some singles though! I’ve asked the coaches to allow at least 8 – 10 minutes so that if you decide to perform singles, you have time to build up to anywhere around 85-90% for the entire EMOM.
As for Part B, you want to pick a weight for your thrusters so that you can perform them unbroken or in no more than 2 sets no matter what round you are on. I realize there was running in yesterday’s workout, so feel free to row/bike/ski for calories instead and ask a coach for an appropriate number to reach each round. I tested a version of this out last week, and it goes by quick! Still try and pace the first 4-5 minutes, then really give it your all for the last half!
A)
Every 1:30 for 15:00
2 Clean & Jerks
Adv:
1 Clean & Jerk Across at ~ 85-90%
B)
10:00 AMRAP
200m Run (Beef: 15 Cal Row/Bike/Ski)
10 Thrusters 75/55 95/65
——-
Wednesday
I really like this format in that as soon as the workout gets a little “rough” (the 15’s), the reps go back to 5’s. In doing so, I’m hoping that it’s a little bit of a mental refresher and you guys can keep grinding away.
 
18:00 AMREP
5-10-15-Rope Climb
KB Swings 53/35 70/44 70/53
Box Jump Overs (Beef: No Step Ups)
Wall Balls
RxD: 1 Rope Climb
Adv: 2 Rope Climbs
Beef: 2 Regional Rope Climbs
Bison: 2 Legless Rope Climbs
*Score Total Reps
*RxD: 91 reps/round
*Adv, Beef, Bison: 92 reps/round
——-
Thursday
My intent for today is for those that planning to participate in the open have the chance to practice the new movement standards for DB Snatches and Burpees. As for strategy in this workout, my advice would be to take it easy for the first 3 rounds. Imagine yourself still being able to hold a conversation during this time, if you can’t, more likely than not you’ve probably redlined. Focus on smooth transition between movements. For example, try and go right to the DB after the run, right to the ground after the snatches, the right back outside again after the burpees. Practice moving consistently, but breathing slowly.
 
5 Rounds
403m Run
10 DB Snatches 45/25 (12 Alt @ 50/35) (20 Alt @ 50-55/35-40)
10 Burpees (12) (15)
——-
Friday
Squat day! See how you did on 12/27/17 and try and shoot for 5-10 lbs more! I’ve asked the coaches to give you guys atleast 20-22 minutes to squat so that you guys won’t feel rushed. I may sound like a broken record, but please give yourselves 2-3 minutes in between sets to rest! In order to maximize your squat session, it’s important to allow your bodies physiological system to recover as much as possible in order to continue to lift as much weight as possible. With that being said, feel free to grab a box, or bench, and chat it up with your fellow sweat shop mates! During the tail end of your squat session though, it may be a good idea to warm up your barbell movements for part B. In part B, I would like you to choose a weight for shoulder to overheads that you can perform unbroken. As for the power cleans, they should be light enough that you could string together in 2 sets or perform them unbroken. As for the squat cleans, I’m ok with fast singles if you need to at the end!
 
A)
Front Squat
5-5-5-5-5
*Sum best 5 sets
*Compare 12/27/17
B)
21 Shoulder to Overheads 95/65 115/75 135/95
9 Pull Ups (Chest to Bars) (9 Bar Muscle Ups)
15 Power Cleans (Beef: 165/115)
9 Pull Ups (Chest to Bars) (15 Chest to Bars)
9 Squat Cleans (Beef: 185/135)
9 Pull Ups (Chest to Bars) (21 Pull Ups)
*10:00 Time Cap
——-
Saturday
Come with a partner or have one of the coaches pick a partner for you! You will be alternating rounds for all 3 workouts today. All the reps are relatively small and the moments are fairly simple so that you can smash through each round then let your partner go! If you plan on doing a solo mission, or there is an odd number of people in class, I’ve include a slight variation at the end for you guys!
A)

7:00 AMRAP
10 Wall Balls (15)
7 Hanging Knee Raises or 10 Sit Ups (7 Toes to Bar)
– rest 1:00 –
B)
7:00 AMRAP
7 Air Squats (10)
7 Burpees (10)
– rest 1:00 –
C)
7:00 AMRAP
200m MB Carry
200m Row/Ski/500m Bike (Solo Version Only!!!!)
*alternate rounds with a partner
——-
Sunday
Pacing, consistency, and breathing should be the intent behind today’s workout. 6 rounds means this will be a mental challenge as well. In my opinion, these types of workouts are great for mind and body training!
Alt. Every 1:00 for 24:00
1) :45 Max Cal Row/Bike/Ski
2) :45 Max Rep Thrusters 75/55 95/65 115/75
3) :45 Max Rep Double Unders
4) Rest

Have your say