Find your fittest self
WOD
For time
8 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
4 Rounds of
5 Cleans 95/65lbs
10 Jerks 95/65lbs
15 Front Squats 95/65lbs
Off Ramp WOD
WOD
For time
6 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
3 Rounds of
5 Cleans 45/35lbs
10 Jerks 45/35lbs
15 Front Squats 45/35lbs
Strength
Sumo Deadlift
2-2-2-2-2-2-2
Work up to a strong double of a Sumo Deadlift. Some lifters may find that this is a stronger lift for them. After your general warm up start light and increase in small increments. As always focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.
WOD
For time
30-21-12
Power Snatch 75/55lbs
Box Jump 24/20″
Knees-To-Elbows
Off Ramp WOD
For time
30-21-12
Power Snatch
Box Jumps or Step Ups
Knees To Elbows, Knee Tucks or Sit-Ups
Strength
EMOM for 10 Minutes
Odd Max Effort Set of Ring Dips
Even :30 seconds of Double Unders
The most difficult option for Dips will be on top of the Rings but they can be scaled down to parallel dip bars or as bench dips if this is a new movement for you.
On the even minute perform a set of 30-50 Double Unders. If you are still working on mastering the movement use the first half of the minute to get as many double unders as you can. Try to come up with a rep scheme that you can maintain. Most folks start with alternating between singles and doubles.
WOD
Today’s metcon is a classic and beautiful workout from HQ.
For time
5 Rounds
400M run
15 Thrusters 95/65lbs
Off Ramp WOD
3-5 Rounds
400M run
15 Thrusters
Obviously this workout can be scaled by weight, and thrusters can be performed as goblet squats if you are still working on squat mechanics but don’t forget that if you are new to CrossFit and CrossFit Davis we encourage you to consider the total volume of the workout. Keep the intensity up and keep going as long as you are moving well!
Strength
3 Rounds of
2 Wall Walk
1 Minute Plank Hold
:15 Second L-Sit
Not for time! Take as much rest as you need to succeed at each movement. Scale each movement up or down according to your current skill level.
WOD
For time
21-15-9
Power Clean 135/95lbs
CTB Pull-Ups
Off Ramp WOD
For time
21-15-9
Power Clean
Pull-Ups
Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.
Strength
Front Squat 8-5-5-3-3-2-2-2
Work up to a strong effort front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest and elbows are collapsing forward you have probably gone too heavy. Establish good form early and increase only if your mechanics are sound. Keep that bar racked on your shoulders throughout the lift!
WOD
AMRAP 10 Minutes
20 Burpee Bar Hops
10 Front Rack Lunges 135/95lbs
This is a repeat workout! If you are not logging your workouts you should start now! CrossFit Davis has Beyond The Whiteboard available. Sign up here!
Off Ramp WOD
AMRAP in 10 Minutes
20 Burpees
10 Front Rack Lunges 45/35lbs
Remember that jumping over that bar makes everything else harder. Scale the jump itself to a lower height to make the lunges more manageable.
Strength
E2MOM 10 Minutes
3 Power Cleans *
Work up to a moderate load and perform 3 Power Cleans every 2 minutes. Work on pulling the bar off of the ground with your hips sitting low. Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up. TnG is okay but make sure that each lift is under control.
*Perform a set of strict pull-ups immediately after for an added challenge.
WOD
AMRAP in 15 Minutes
15 Air Squats
12 Alternating Dumbbell Snatch 45/30lbs
9 Plank Push-Ups
Off Ramp WOD
AMRAP in 15 Minutes
15 Air Squats
12 Alternating Dumbbell Snatch
9 Push-Ups
WOD
For Time
60 Kettlebell Swings 24/16kg
Run 800M
50 Box Jumps 24/20″
Run 400M
40 Burpee Pull-Ups
Run 200M
30 Power Cleans 135/95lbs
Off Ramp WOD
Scale each movement independently to a load or height you can perform with short rest between sets. Remember that each movement gets more difficult as you progress through this chipper so conserve energy early by setting a steady pace!
WOD
5 rounds for time
12 Front Squat 135/95lbs
9 Push Press 135/95lbs
400M Run
Off Ramp WOD
3 -5 rounds for time
12 Front Squat
9 Push Press
400M Run
Skill
Handstands and Skin the Cats
Spend 10 Minutes working on the Handstand progression. If you have been kicking up to the wall try wall facing or freestanding handstand attempts. Perform 1-3 “Skin the Cats” between handstand attempts. Scale the handstands by holding pike with your feet on a box if you are just starting out. Skin the cats can be scaled to Knees to Elbows and Ring Roll Outs.
WOD
AMRAP in 12 Minutes
3-6-9-12-15-18…
Burpee Box Jump Over 24/20″
Deadlift 185/135lbs
Off Ramp WOD
AMRAP in 12 Minutes
3-6-9-12-15-18…
Burpee Box Step Overs
Deadlift