CrossFit Sweat Shop – Walnut Creek

From the Blog

WOD Review 9/3/18

Monday
Happy Labor Day everyone! Today’s focus will simply be on intensity. All the movements I’ve chosen for this workout today are relatively simple, so it’s up to you to determine how hard you want to go! Go ahead and grab a partner or 2 and see how many reps you guys can get all together. If you want to go on a solo mission, you’re more than welcome to do so as well!
In terms of scaling the run to make sure you can complete it within 1:00. Think about a distance you can complete in about :50 as about 70-75%. I’m hoping this part of the workout is more of an “active recovery”. If need be, feel free to scale the runs down to just 70m as well.
Lastly, have a weight vest? Wear it!
Alt. Every 1:00 for 21:00 (7 Sets)
1) 140m Run (200m)
2) Burpees
3) Calories on any Machine
*Teams of 3
*Solo or Doubles mission is ok
*Each person starts at different station, just follow order
*2 Scores:
        – Combined Burpees
        – Combined Calories
*Beef Option: Wear weight vest if available
——-
Tuesday
Take about 7-8 minutes to warm up to your working weight for the day. If you don’t have a 1RM, build to something you can maintain fairly easy for 5 sets of 5 reps. In the future we will surely be repeating this format, so it’s a good idea to start conservatively and leave yourself room to go up in weight the next time around!
For today’s finisher, it’s short and sweet. Although it looks like a short workout, be sure not to fall into the trap! I recommend being a little bit conservative on the first 2 rounds and leaving yourself some juice to really kick it up a notch at the end!
A)
Front Squat
5-5-5-5-5
*Across 70-75%
B)
RxD:
4 Rounds
12 DB Snatches 45/25
5 Pull Ups
Adv:
4 Rounds
12 DB Snatches 50/35
5 Chest to Bars
Beef:
4 Rounds
12 Alt DB Snatches 50/35
5/3 Bar Muscle Ups
Bison:
4 Rounds
12 Alt DB Snatches 50/35
7 Bar Muscle Ups
*All Levels: 10 Minute Time Cap
——-
Wednesday
For the first portion of class you guys will be working on some skill work, more specifically, movements geared toward rope climbs. As usual, we’ll have 3 different tiers of skill work depending on your ability level. For those that choose to go with the foundational work, the focus will be on developing grip strength (it takes awhile to get up and down the rope) as well as single arm pulling strength. You can also decide to work with the coach on some guided skill work, in this case you can work on anything from learning new wrap techniques to getting some assistance climbing the rope. Lastly if you have rope climbs in your tool bag, put them so use in the conditioning version.
Today’s main workout is an AMRAP with some built in rest. Although it says 20:00, think of it as 3 separate workouts. The rest is there for you to get your bearings back and collect yourself. It’s not much, but it IS enough for you guys to pick up the pace again and maintain a good level of intensity throughout the entire workout. Otherwise, try and and keep moving!
A)
8:00 Skill Session (Rope Climbs)
Foundational:
Alt EMOM
1) :30 – :45 Dead Hang (with weight to make it more challenging)
2) 10 – 12 Single Arm Bent Over Row (with a DB or KB)
Guided:
Wrap Technique
Ascent Assistance
Conditioning:
EMOM or E2MOM
1-2 Reps of any Rope Climb Variation
 
B)
RxD:
20:00 AMRAP
12 Wall Balls
9 Sit Ups or Hanging Knee Raises
6 Clean & Jerks 95/65
Adv:
20:00 AMRAP
12 Wall Balls
9 Toes to Bar
6 Clean & Jerks 115/75
Beef:
20:00 AMRAP
15 Wall Balls
12 Toes to Bar
9 Clean & Jerks 135/95
Bison:
20:00 AMRAP
21 Wall Balls
15 Toes to Bar
9 Clean & Jerks 165/115
*All Levels: 1:00 Rest at 6:00 and 13:00
*Stop wherever you’re at for rest, then pick up where you left off
——-
Thursday
Today’s skill workout will be focused on bar muscle ups. Normally there are 3 tiers of movements to work on, but for today I’ve added a 4th for those of you who want a fun little challenge. Anyway, for those that choose to go with the foundational work you’ll be working with strict pull ups and midline work. For those that are ready for guided skill work, you’ll work with the coach on drills that help you engage your lats to being assisted up onto the pull up bar. Have bar muscle ups but still need to work on them before putting them into workouts, go with the conditioning version. If you think that your bar muscle ups are on point, the last option is for you! 30 Bar Muscle Ups for Time! Good Luck!
For the main portion of the workout I’m looking for each round to take 2:00-2:30. You may need to mix and match in order to get in that time domain. For example, if the runs are going to take you a bit of time it may be a good idea to go lighter with the deadlifts and choose the more simple pull up movement and vice versa. 7 Rounds is a bit of a mental game, so try and not to think about it as 7 Rounds of work! Play some mind games with yourself to keep you moving and before you know it you’ll be done! I usually just think of gettin 3 Rounds done first, mentally pushing through the 4 Round, and then it’s all downhill for those last 3!
 
A) 8:00 Skill Session (Bar Muscle Ups)
Foundational:
Alt EMOM
1) 4-8 Strict Pull Ups or 8-12 Ring Rows
2) :30 Hollow Hold
Guided:
Drills with Coach
Conditioning:
EMOM or E2MOM
1-4 Bar Muscle Ups
Fitness:
30 Bar Muscle Ups For Time
 
B)
RxD:
7 Rounds
200m Run
7 Deadlifts 135/95
5 Push Ups
Adv:
7 Rounds
200m Run
7 Deadlifts 185/135
7 Push Ups -or 5 Handstand Push Ups
Beef:
7 Rounds
200m Run
7 Deadlifts 225/155
7 Handstand Push Ups
Bison:
7 Rounds
200m Run
7 Deadlifts 275/185
7 4″/2″ Handstand Push Ups
30′ Handstand Walk
——-
Friday
As usual, feel free to treat the EMOM as you see fit. What I mean by this is, you guys are more than welcome to build to a heavy double for the day, stay at sub-maximal weight and work on some technique aspects, are a little bit of both! For those that are comfortable with the movement, I’ve allowed you guys to drop down to singles and you guys can take it from there!
For the finisher you’ll get a good pull and push with both the movements. I recommend pacing the row and saving all your juice from the burpee box jump overs! Since Part B is fairly short, it’s ok to push your limits a bit though! Remember, you guys are are more than welcome to step up and over…unless you choose the “Beef” version.
 
A)
Every 1:00 for 12:00
2 Squat Cleans
Adv:
6 Sets – 2 Squat Cleans
6 Sets – 1 Squat Clean
B)
RxD:
750m/500m Row
20 Burpee Box Jump Overs
Adv:
1000m Row
20 Burpee Box Jump Overs
Beef:
1500m Row
30 Burpee Box Jump Overs/No Step Ups
*All Levels: 10 Minute Time Cap
——-
Saturday
Today’s workout will be a good test of leg stamina, the pulling movement is really only there to give you guys of a break! It seems like a simple workout, not very long with only 3 movements, but as I mentioned before… this will be a good test of leg endurance. Try and get to class a little bit early to really open up those hips and get the blood flow into the legs going early.
 
RxD:
3 Rounds
15 Front Squats 75/55
403m Run
7 Pull Ups
15 Front Squats 75/55
200m Run
Adv:
3 Rounds
15 Front Squats 95/65
403m Run
7 Chest to Bars
15 Front Squats 95/65
403m Run
Beef:
3 Rounds
20 Front Squats 95/65
403m Run
7/5 Muscle Ups
20 Front Squats 95/65
403m Run
Bison:
3 Rounds
20 Front Squats 95/65
403m Run
10 Muscle Ups
20 Front Squats 95/65
403m Run
——-
Sunday
Today’s skill work will be focused on Handstand Push Ups or Handstand Walking. Similar to Thursday’s skill work, I’ve added a spicy challenge for those of you who would like to put your handstand push ups or handstand walks to the test. Otherwise, you’ll have 3 options to choose from depending on where your ability level is.
As for the main workout today, I recommend picking a farmer carry weight that allows you to complete the 70m course without putting anything down. That part of the workout will be your “active” recovery, so you’ll want to pick something that gets you back inside within :40 – :45. Otherwise, for the rest of the stations I recommend picking a number and challenging yourself to reach it every round! It’ll take some will power and mental game, but it’s only 4 rounds!
A)
8:00 Skill Session (Handstand Push Ups/Walking)
Foundational:
Alt EMOM
1) 4-8 Push Ups (elevate to box or barbell if can’t complete designated reps in order to get volume in)
2) :30 Hollow Hold
Guided:
Drills with Coach
Conditioning:
EMOM or E2MOM
1-5 Strict Handstand Push Ups -or- 30′ HS Walk
Fitness:
50 Handstand Push Ups for Time
– or –
3 Sets Max Distance HS Walk
 
Alt. Every 1:00 for 20:00 (4 Sets)
1) Max Shoulder to Overheads 95/65 115/75 135/95
2) Box Jumps (Beef: No Step Ups)
3) Max Calories any Machine
4) Wall Balls
5) 70m Farmer Carry (~45/25) (~50/35) (~70/53)
*score will be total reps (not including farmer carry)

About Marko

CrossFit Sweat Shop Coach since 2014

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