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CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Clean and jerk prep

Weightlifting

Clean and jerk or makeup strength-

UNI, Sumo, Thruster, Snatch, UNi, FS, BS

Clean

4 x 4 x 65%

Split Jerk

Split Jerk behind neck + split jerk- 2 x 1 x 65%, 2 x 1 x 70%

Clean Deadlift

Rachet clean deadlift (1″, below knee, hang, finish)- 3 x 3 x 85%

*go back down to setup after you hit each position

Metcon

A or B (Choose 1)

Metcon (Time)

A)

2 rds:

200m row

8 squat clean (155/110)

2 rds:

40 DU

6 squat clean

2 rds:

20 Split Squat jump (10ea)

4 squat clean

* 14min cap

Metcon (Time)

B)

4 rds:

8 burpee box jump

26 jumping pull-ups

:35 tuck hold on box

*14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

Breathing-

Cadence breathing- 30 breaths

*inhale nose, exhale mouth

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

reactive lunge

SL wall sit

Weightlifting

Unilateral lower body

Tempo Bulgarian squat (5-3-1-1)- 4 x 6e

*3 in the hole is with knee 1″ off ground

* 2DB farmers

Vertical push

A or B (choose 1)

A)

Partner Free standing HS hold- practice and prep for HS walk

HS walk attempts- 2-4 attempts

B)

1/2 kneel single arm landmine strict press- 2 x 12ea, 2 x 8ea

Metcon

A or B (choose 1)

Metcon (Time)

A)

Complete:

100 1Kb snatch (24/16kg)

100 front squat (115/80)

*Scale load accordingly to finish

*Break up reps however you want

*Stay even on KB snatch reps

*15min cap

Metcon (Time)

B)

10 rds:

10 ring row

10 ring push up

20 air squat

*15min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Cable crunch- 2 x 30

GHD hollow hold- 2 x :30

Low L-sit on stall bars- 2 x :20

Accessory strength (4)-

Single arm machine elbow ext.- 2 x 20ea

Cable low to high chops- 2 x 10ea

Prone single leg machine leg curls- 2 x 14ea

Tempo SL knee ext (CIEI) (1551)- 2 x 10ea

Airdyne fun-

10 rds:

10 cal sprint

:30 rest

Grip-

Grandfather clock dead hang- 1 x max time

MOB-

LAX upper traps with OH reach- 1 x 1min ea

Skill-

2min of breathing, 6 count inhale (nose), 8 count exhale

Breathing-

Post workout recovery breathing- 1 x 3min

Supine with lower leg on box (90 in knee, 90 in hip)

Cover eyes (or close them)

All breathing through nose

Belly breathes

Tempo 1:2 (4 inhale: 8 exhale)

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 40min:

40/32 cal bike

20m 2KB front rack walk (28/20kg)

40/32 cal row

40m (20m ea side) 1DB waiters walk (70/50#)

800m run

60m farmers walk (32/24kg+)

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

L-sit- 2 x 25 sec

Pike position flutter kicks- 2 x :30

Bird dog- 2 x 10e (control and reach)

Accessory strength (4)-

EZ bar skull crushers- 2 x 18

EZ bar narrow grip curls- 2 x 16

Prone leg curls w/ 5 sec ecc.- 2 x 10

single arm cable row- 2 x 16ea

Airdyne fun-

3 min easy

Grip-

yo yo roller- 1 x 4

MOB-

Supine split- 1 x 2min

Skill-

Kipping F2B practice- 10 min

Breathing-

Box Breaths (5-5-5-5)- 2 min

*Seated cross legs, neutral spine

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine Split to Supine squat

Super couch

Weightlifting

Back Squat

Rapid back squat- 2 x 12, 3 x 8

Vertical push

A or B (choose 1)

A)

Floating HS with partner- 3-4 attempts

*Work on not relying on your partner catching you on kick up

Pike on box Single arm hold- 2 x 10sec ea

B) seated pike 2DB arnold press- 2 x 10, 2 x 6

Metcon

A or B (choose 1)

Metcon (Time)

A)

4 rds:

10 deadlift (225/155)

10 burpee over bar

200m run

*14min cap

Metcon (Time)

B)

4 rds:

16/3 cal bike

30m walking lunge

20 AbMat sit-ups

*14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider knee tucks- 2 x 24

Russian twists- 2 x 20ea

Firing range hold- 2 x 1:00 ea

Accessory strength (4)-

Close grip cable pull down- 2 x 18

Tempo machine elbow ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Prone leg curls- 2 x 14

Tempo machine knee ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Airdyne fun-

5mile ride for time

Grip-

Softball farmers hold- 2 x 1:00

MOB-

LAX peanut scaps- 1 x 1:30

Skill-

L-sit practice- accumualte 2 min in Lsit or varaition

10 hanging knee rasie

Breathing-

Post workout recovery breathing- 1 x 3min

Supine with lower leg on box (90 in knee, 90 in hip)

Cover eyes (or close them)

All breathing through nose

Belly breathes

Tempo 1:2 (4 inhale: 8 exhale)

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Movement prep and review

Weightlifting

Find a partner and go through the 3 strength supersets

Finish the 2 movements before moving on

Tire flips- 2 x 10ea (back and forth to each other)

Sledge hammer strikes- 2 x 20 (10ea) (outside)

Heavy KB snatch- 1 x 10ea, 1 x 8ea, 1 x 6ea, 1 x 4e (still hold yourself accountable to correct reception)

Supine leg raise with partner push back- 3 x 20 (partner at feet) (maintain Hollow, do not overextend)

Heavy farmers walk- 2 x 100m (outside)

Sled back pedal- 2 x 30m (inside)

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

“CFWC BIG SETS” (Time)

“CFWC BIG SETS”

14 DB bench press (50/35)

18 Split squat jumps (9ea)

8 strict chin ups

1 set max thruster (95/65)

*WOD is done once 100 thrusters has been completed
*35min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap flutter kicks- 2 x :35

Pike flutter kicks- 2 x :20

kipping F2R- 2 x 18

Accessory strength (4)-

Db supinating curls- 2 x 12ea

2KB farmers hold- 2 x 1:30

Bottoms up KB hammer curl- 2 x 8e

Wide grip cable row- 2 x 18

Airdyne fun-

3 rds: 25 cal dyne sprint

rest is choice

Grip-

Rice bucket- 2 x 2:00

MOB-

Stall bar hang series (wide, narrow, choice)- accumualte 2min of hanging

Skill-

Dip muscle snatch- 3 x 8 (empty bar)

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine Split

Ant. hip on Rack + OH

Weightlifting

Back Squat

Positions-

Tempo Back Squat (E-I-C-I) (4-2-1-3) *use 3 at top to reset and brace midline

6 x 4

Vertical push

A or B (choose 1)

A) Partner spotted free standing HS-

2-4 attempts

Tempo SHSPU (E-I-C-I) (3-1-1-5)-

2 x 6

B) Tempo seated pike 1KB strict press (C-I-E-I) (1-4-4-4)-

4 x 5ea

Metcon

A or B (choose 1)

Metcon (AMRAP – Reps)

A)

2 rds:

3min clock:

400m run

AMRAP remaining time:

2KB clean (24/16kg)

30 sec rest

3min clock:

400m row

AMRAP remaining time:

rope climb

30sec rest

Metcon (AMRAP – Reps)

B)

AMRAP in 6:30:

100 Jump rope (boxer skip)

15 push ups

15 AbMat Sit-ups

30 sec rest

AMRAP in 6:30:

12/9 cal bike

20m bear crawl

5 burpee

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 20

Side plank with top leg lift- 2 x :30ea

GHD sit-up- 2 x 16

Accessory strength (4)-

Ring dip with pause (3 sec top, 3 sec bottom)- 2 x 7

X-over- A,T,Y,T- 2 x 10ea

Archer push up- 2 x 6ea

X-over- pull through with hold (3 sec)-2 x 12

Airdyne fun-

3 rds: 20 cal sprint, 20 cal easy

Grip-

Rolling thunder- 3 x :20 hold

MOB-

Pretzel stretch- 1 x :45 ea

Skill-

Floating HS practice- 2 x 1:00

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Barbell Prep

Weightlifting

Thruster + Midline

OR

Snatch

OR

Makeup-

PP, FS, SUMO

Thruster

PR-

1 x 12 x 60%,

1 x 10 x 65%,

2 x 6 x 70%

Positions- COMPLEX

FS w/ pause x 2 (3 sec) +

push press w/ pause (OH 3 sec) x 2 +

thruster x 4-

4 sets

Midline

L-sit on rings- 1 x :20

Tuck hold on rings- 1 x :30

L-sit on box- 1 x :30

Tuck on box- 1 x :40

Snatch

5 x 1 x 85%

Snatch complex

Snatch deadlift x 3 + hang power snatch-

4 sets

Snatch Balance

Snatch balance w/ progressive reception (lower each time)- 3 x 3

Metcon

A or B (choose 1)

Metcon (Time)

A)

10rds:

5 power snatch (105/70)

30 DU

*12min cap

* Sub cleans if needed (135/95)

Metcon (Time)

B)

5rds:

200m run

12 pistols (6ea)

8 F2B

*pistol mod+ box, target, etc. or SSJ

*F2B mod= 10 hollow rocks

*12min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap hanging strict F2B- 2 x 12

Dragon flag eccentric (5 sec)- 2 x 8

bird dog- 2 x 10ea

Accessory strength (4)-

Reverse hyper- 2 x 16

wide grip cable row- 2 x 18

SL machine knee ext.- 2 x 14 + 14ea (drop set)

Cable straight arm pull down (rope)- 2 x 16

Airdyne fun-

12 min ride (4 different rpms, very lo, lo, med, hi)

change rpm every min

Grip-

Wrist roller- 1 x 4ea

MOB-

KB arm bar- 1 x :30 ea

Skill-

Bottoms up TGU practice- accumulate 4 ea side

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

A or B (choose 1)

CFWC “DOWNHILL” (Time)

21-18-15-12-9-6-3

Deadift (205/145)

2DB push press (50/35)

Pull-ups
*30min cap

Metcon (Time)

“CFWC downhill B”

1100m run

1100m row

60/48 cal bike

800m run

800m row

40/ 32 cal bike

400m run

400m row

20/16 cal bike

*30min cap

* Stagger bike as needed based on number of people doing wod

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider knee tucks- 2 x 24

Russian twists- 2 x 20ea

Firing range hold- 2 x 1:00 ea

Accessory strength (4)-

Close grip cable pull down- 2 x 18

Tempo machine elbow ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Prone leg curls- 2 x 14

Tempo machine knee ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Airdyne fun-

5mile ride for time

Grip-

Softball farmers hold- 2 x 1:00

MOB-

LAX peanut scaps- 1 x 1:30

Skill-

L-sit practice- accumualte 2 min in Lsit or varaition

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine split

Super couch

Weightlifting

Back Squat

Back Squat-

find a heavy triple with 3 sec pause

Positions-

Back squat with setting midline/breath focus – 6 x 2 (load is choice)

Vertical push

A or B (choose 1)

A) Partner spotted free standing HS hold- 3 x 30 sec

Feet on box Pike hip tap holds (2 sec with hand on hip)- 2 x 3ea

B) 1/2 kneel 1DB strict press- 3 x 12ea

* If possibe pair up with someone with similar BS goal and work together throughout BS and HS work

Metcon

A or B (choose 1)

Metcon (Time)

A)

For time:

20 OHS (95/65)

15 F2B

20 burpee box jump

15 F2B

20 OHS (95/65)

*11min cap

Metcon (Time)

B)

AMRAP in 11min:

40m walking lunge

20 air squat

15 hollow rocks

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)