Find your fittest self
SacTown Throwdown 2014 is in the books! It was a great day for CrossFit Davis with many PR’s, Surprises and Bear Crawls for those who participated.
WOD
CrossFit Open 12.3
AMRAP in 18 Minutes of
15 Box Jump 24/20″
12 Push Press 115/75lbs
9 Toes To Bar
Scaling
Choose a box jump height you can safely perform plyometric box jumps or switch to step ups. Use a push press weight that you could do 12 perfect reps with easily while fresh. For T2B work on a sit-up progression!
[creativ_alertbox icon=”” colour=”red” custom_colour=””]We have three teams competing today at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free! Food and arena entrance info is here. Click here for Heat Times if you are coming out to cheer us on.[/creativ_alertbox]
For those of you that are coming in today we will be open for normal hours. Our WOD classes will be dedicated to weightlifting and led by Coach Elliot! Come in and work on the Olympic lifts!
WOD
1RM Snatch
then hit 3 singles at 85%
1RM Clean & Jerk,
then hit 3 singles at 85%
1RM Front Squat
then 3×3 at 80%.
Off Ramp WOD
If you are new to the lifts start light and do 5 x 3 for Snatch and Front Squat, then 5 x 2 for Clean & Jerk.
SacTown Throwdown is tomorrow! Please come to the Sleep Train arena to cheer on your fellow CrossFit Davis members if you are available!
We will be open tomorrow during the usual hours and focusing on the Olympic lifts with Coach Elliot leading the way!
Strength
1RM Turkish Get-Up
WOD
AMRAP in 15 Minutes
30 Double Unders
25 Wall Ball Shots 20/14lbs
200M Run
Off Ramp WOD
5 Rounds – 15 Minute Cap
60 Single Unders with 1 Double Under attempt every 30
10 Wall Ball Shots
200M Run
[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget we have three teams competing this Saturday at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free. [/creativ_alertbox]
Strength
E2MOM for 12 Minutes
3 Squat Snatch ~ 60-65%
Work up to around 60-65% of your 1RM and perform 3 Squat Snatches every other minute for 6 rounds. New lifters should stay light and work on the complex Power Snatch+Overhead Squat. Try to ride the bar down into the bottom of the squat.
WOD
For time
Off Ramp WOD
3 Rounds for Time
10 Pull-Ups
20 Bodyweight Lunges
Skill
3x through each. Rest as needed between attempts
5x Skin The Cat
Accumulate 30 Seconds in an L-Sit
Skin the Cats can be scaled into Knees to Elbows on the high rings or bar along with roll-outs from the knees on the low rings or a barbell.
L-Sits can be performed from the hang, support or scaled down to knee tucks. Have fun and challenge yourself!
WOD
AMRAP in 20 Minutes
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run
Off Ramp WOD
3 Rounds for time with a 15 minute time cap
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run
Focus keeping the intensity up and using perfect form during the deadlifts AND during the run!
Remember it’s Tuesday! The 5:30PM class is dedicated to Barbell Club! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!
Skill
“Death By Pull-Ups”
With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
…
Continuing this for as long as you are able. Use your best Kip or do banded pull-ups. Pull-ups do not have to be unbroken.
WOD
AMRAP in 10 Minutes
10 Thrusters 95/65lbs
15 Box Jumps 24/20″
Off Ramp WOD
AMRAP in 10 Minutes
10 Thrusters 95/65lbs
15 Box Jumps 24/20″
Off Ramp WOD
AMRAP in 10 Minutes
10 Goblet Squats 24/16kg
15 Box Jumps
Strength
E2MOM for 14 Minutes
3x Hang Power Clean ~ 70-75%
Work up to around 70-75% of your 1RM Clean and then perform 7 rounds of 3 consecutive Hang Power Cleans. New lifters should keep the load light and use this time to work on your setup and finish position during the HPC. Keep your shoulders in front of the bar when it is at your knees and finish with your elbows up.
WOD
5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings 24/16kg
15 Push-Ups
Off Ramp WOD
3-5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings
15 Push-Ups
WOD
21-15-9-9-15-21
Deadlift 225/155lbs
Pull-Ups
Run 200M between each round
Off Ramp WOD
21-15-9
Deadlift
Pull-Ups
Run 200M between each round
Remember to protect your back during those deadlifts! Never sacrifice form for speed!
WOD
Row 2000 Meters
50 Push-Ups
40 Box Jumps 24/20″
30 Burpees Bar Hops
20 Overhead Squats 135/95lbs
10 Snatch 135/95lbs
Off Ramp WOD
Row 2000 Meters
25 Push-Ups
20 Box Jumps
15 Burpees Bar Hops
10 Overhead Squats
5 Snatch
Strength
Front Squat 3×5 ~ 70%
New lifters should work up to a moderately heavy weight in sets of 5. Focus on an upright torso with elbows up and knees tracking over the feet.
Metcon
5 Rounds for Time
20 Kettlebell Snatch 24/16kg
10 Weighted Step Overs* 24/16kg 24/20″
* Hold your Kettlebell anyway that you like and travel from one side of the box to the other.
Scaling
3-5 Rounds for Time
20 Kettlebell Snatch
10 High Box Step Overs
Spend some time working on Kettlebell snatch form before you abandon it and go with a dumbbell. Find a weight that allows you to properly rotate and punch up. If you are finding that you need to “press” out at the end of the lift, or the bell is smacking your wrist you may have gone to heavy. 10 in a row on one arm should be doable when you are fresh.