This Week at Sand & Steel: WOD Highlights & Coaching Insights (Aug 4–10)
From heavy barbells to spicy EMOMs, this week’s CrossFit programming brought the heat! Whether you’re chasing PRs or sharpening your form, every day offered a fresh opportunity to grow. Here’s your full breakdown of this week’s workouts, along with coaching notes, scaling tips, and two bonus Dr. DOMS roastings for our most memorable sessions.
🔥 Monday: Push Press Pyramid
Workout:
1-2-3-4-5-6-7-8-9-10 Push Presses (125/85 lb)
- 200m Run after each round
Key Focus:
Build overhead stamina while managing fatigue from increasing reps. Runners needed to pace smartly after barbell work to avoid early burnout.
Coach’s Tip:
Push press = legs first, then arms. Don’t turn it into a strict press by round 6. Stay vertical and drive hard.
🧨 Tuesday: The Bodyweight Gauntlet
Workout:
150 DU → 125 Air Squats → 100 Sit-ups → 75 Push-ups → 50 Pull-ups → 25 Deadlifts (250/170 lb)
Key Focus:
A chipper that blends aerobic capacity with midline endurance and gymnastic grit. Deadlifts at the end? That’s just mean. 💀
Scaling Tip:
Stick to manageable rep ranges and smart deadlift loads. Beginner and Masters versions offer great accessibility while keeping the spirit of the workout intact.
🚣 Wednesday: Row, Rest, Repeat
Workout:
3 sets, every 10 minutes: 500m Row (per athlete)
Team Effort:
Perfect for cheering on your squad while managing sprint recovery. Great active recovery day that still gets the lungs pumping.
Accessory Work:
Single-leg deadlifts and side planks—posterior chain + obliques never felt so stable.
🧗 Thursday: EMOM Conditioning Circuit
Workout:
EMOM 20:
Min 1: Goblet Lunges
Min 2: Box Jumps
Min 3: Rope Climbs (or scale)
Min 4: Rest
Focus:
Rotating between legs, plyometrics, and skill-based pulling work creates a potent full-body burner. One of the most balanced workouts of the week.
Coach’s Corner:
Use the rest minute wisely—recover your breath and shake out your grip.
💣 Friday: Grace + “Echoes of Endurance”
Part 1:
Grace – 30 Clean & Jerks (135/95 lb)
Go fast, go unbroken (if you dare), and go home with a pump.
Part 2:
Challenger WOD: 5 Rounds – 1000m Run + 25 Pushups
Dr. DOMS Diagnosis:
“Grace will leave you breathless … but suck it up because it’s only a 5-minute transition before we start Echoes of Endurance. Prepare as we drag your soul across 5k of sidewalk sorrow. Focus your will to push past round 3.”
🤝 Saturday: Partner AMRAP with Bike Climb
Workout:
Partner AMRAP 20:
5 Toes-to-Bar → 15 DB Front Squats → 6/10 cal Bike (increasing each round)
Why It Works:
Encourages pacing and strategy. Strong gymnastics form meets increasing cardio demand. Each round gets harder—just like life.
Coaching Insight:
Stay smooth on transitions. Front squats need a tight core and upright chest—don’t dump forward.
💀 Sunday: Burpee Snatch EMOM + 1RM
Workout:
75 Burpees with 5 Power Snatches EMOM (starting at 0:00)
Then: Find 1RM Power Snatch
What Happened:
The EMOM buried us. The barbell didn’t save us. And the 1-rep max was just us lifting what’s left of our dignity.
Dr. DOMS Diagnosis:
It’s a 1-rep max day, with a short 75 burpee warmup… well sort of…
🧠 Programming Highlights
- Skill Development: Clean & Jerk and Snatch progressions bookended the week for technical improvement
- Inclusive Scaling: All levels—Beginner, Intermediate, Masters—got tailored pathways to success
- Community Building: Partner and team workouts reinforced camaraderie
- Well-Rounded Volume: You hit strength, cardio, gymnastics, and mobility—all in 7 days
✍️ Final Thoughts
Whether you crushed PRs or just survived Grace, this week was a testament to effort, adaptation, and the power of showing up. Keep logging those results, supporting your teammates, and recovering smart.
See you in the box—DOMS and all. 💪