CrossFit Sweat Shop – Walnut Creek

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WOD Review 8/20/18

No monkey business this week. Get after it!

MONDAY

Now that we’ve completed around 4-5 weeks of handstand walking skill practice, we are going to transition to muscle ups. Choose appropriate work give where you are at with muscle ups. As an FYI, the “Foundational” piece is not just for those who don’t have muscle ups. It can be done by all levels that need fine tuning the basic strength requirements. For part B, this is a pretty straight forward conditioning workout in which I want you to keep moving throughout. Scale up and down for a challenge but one that you would have minimal standing around time.

A.) Skills
Foundational:
Alt EMOM for 8 Minutes
– Strict Pullups or Ring Pullups
– Hollow Hold or Strict Ring Dips
Guided Skill Development: 8 Minutes
-False Grip
-Strict Banded Transitions
-Assisted Transitions
Advanced:
EMOM or E2MOM for 8 minutes

1-5 Strict or Kipping Muscle Ups

B.)
5 Rounds
400m Run
12 DB Snatch 45/25, 15 Alternating 50/35, 18 Alternating 50-55/35-40, Barbell Beef Option: 10 @ 95/65

12 Situps or 12 Hanging Knee Raises (ADV: 7 T2B) (Beef: 12 T2B)

TUESDAY

Build upon the same idea we did for clean and jerk/snatch last week. 2 reps on the minute will seem conditioning if you choose too heavy of a weight. For some of you who are more advanced in them thats’s fine, but for those who are new to the movements, pick a weight you can hit a solid set the entire 12 minutes. As you can see there are several options for part B. This was mainly to account for push-up levels. I do not mind mix and matching at all, just choose one that will allow for continue movement and one that will minimize early pushup redline.

A.)
EMOM for 12 minutes
2 Squat Clean or Snatch

ADV: 1 Across @ 75-85%

B.)
Rx’d+ADV
9 Minute AMRAP/REP for Beef
3 Power Clean 95/65, (ADV: 115/75) (Beef: 135/95)
3 Pushups (Beef: HSPU)
3 Air Squat (Adv+Beef: Jumping Air Squat)
6
6
6
9
9
9
–Rx’d Go Back to 3’s–
12
12
–ADV Go Back to 3’s–

–Beef: Continue Ascending–

“Bison”
9 Minute AMREP
3 Power Clean 165/115
20f HS Walk
6 Power Clean 165/115
20f HS Walk
9 Power Clean 165/115
20f HS Walk
12 Power Clean 165/115
20f HS Walk

ETC (Ascending the whole way)

WEDNESDAY

We haven’t programmed the presses/jerks in isolation in a while and wanted to bring it back this week for those who need a refresher or a simple intro. If you want to take the reps from the ground that is also fine, or buddy up with someone on the rack who has similar strengths. The part A isn’t intended to take a ton of time. Even though reps are small and there are fewer sets, keep “quality” in your mind here. Quick cleanup and on to part B!

A.)
EMOM for 10 Minutes
Push Press, Push Jerk, Or Split Jerk (1-1-1-1-1)
2-2-2-2-2
B.)
“FGB Style”
3 Rounds
Max Calories on any machine
Wall Balls 20/14
KB Swings 53/35, 70/44, 70/53
Double Unders or Single Unders

Rest

THURSDAY

A.)

Front Squat
3-3-3-3-3
Ascending Sets
B.)
**ADV+Beef: Start with Row and finish with Run**
800m Run
500/400m Row
@ Some point:
Rx’d: 2 Rope Climbs
ADV: 3 Regular or 2 Regional or Legless
Beef: 3 Regional or Legless
Bison 3 Regional or Legless + 6/4 Muscle Ups

FRIDAY 
Beer Friday Mixer!
**ADV+Beef: Starts with B, then finishes with A**

A.)
AMRAP in 10 minutes
12 Deadlifts 95/65, 115/75 135/95
9 Hang Power Cleans 95/65 115/75 135/95
6 STO 95/65 115/75 135/95
70m Run (ADV+BEEF: NO RUN)
Rest 3 minutes
B.)
10 Minute Row/Bike/Ski Calories
***Starting with and doing every 2 minutes, 5 Burpees (ADV:+BEEF: 7)
 
SATURDAY
A.) Skills
Foundational:
Alt EMOM for 8 Minutes
– Strict Pullups or Ring Pullups
– Hollow Hold or Strict Ring Dips
Guided Skill Development: 8 Minutes
-False Grip
-Strict Banded Transitions
-Assisted Transitions
Advanced:
EMOM or E2MOM for 8 minutes
1-5 Strict or Kipping Muscle Ups
B.)
Compare 9/2/17
Rx’d 
15 Front Squat 95/65
15 Pullups
800m Run
12 Front Squat 95/65
12 Pullups
400m Run
9 Front Squat 95/65
9 Pullups
200m Run
6 Front Squat 95/65
6 Pullups
70m Run
ADV+BEEF
21 Front Squats 115/75, BEEF: 135/95
21 Pullups (BEEF: C2B)
800m Run
15
15
400m Run
9
9
200m Run
6
6
70m Run
VENISON!!
27 Thrusters 95/65
27 C2B
800m Run
21 Front Squats 115/75
21 C2B
400m Run
15 Squat Cleans 135/95
15 C2B
200m Run
9 Hang Squat Cleans 155/105
9 C2B
70m Run
SUNDAY
 
A.) Skills
Foundational:
Alt EMOM for 8 Minutes
– Strict Pullups or Ring Pullups
– Hollow Hold or Strict Ring Dips
Guided Skill Development: 8 Minutes
-False Grip
-Strict Banded Transitions
-Assisted Transitions
Advanced:
EMOM or E2MOM for 8 minutes
1-5 Strict or Kipping Muscle Ups

B.)

Team AMRAP in 20 minutes

15 Wall Balls (Beef: 20)

10 Box Jumps (Beef: 15)
10 HKR or Situps (ADV: T2B) (Beef: 12 T2B)

**1 Person Rows or Runs 400m, while the other works on the AMRAP. When Rower or Runner completes the 400m the partners switch (amrap to the row/run, row/run to the amrap). The score will be ONE total amrap together.

 

Solo Version: Run or Row 400m every 3 minutes

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