Month: May 2015

Strength

Strict Press 1-1-1-1-1

Work up to a strong effort 1 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push press or a push jerk.  Start light and increase in very small increments as this movement falls off fast.

WOD

3 Rounds for Time

30 Squats
20 Walking Lunge Steps
10 Deadlift 245/165lbs

Workout notes: Today’s workout is 3 rounds of movements that will primarily tax the lower body but of course we want to think about the function of the whole body.  Don’t ignore your midline even though these might seem like “leg” movements.  Keep your torso upright during the squats and lunges keep your back flat during the deadlifts.   The squats and lunges with make the deadlift feel much heavier than they might normally.  The workout is low in deadlift reps but the recommendation is slightly overloaded to about 65% of your 1RM for most lifters.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional![/creativ_alertbox]

Skill

Tabata Squats
Active squat hold during rest period

The Tabata interval is 8 20 second periods followed by 10 seconds rest.  Complete as many body-weight squats as possible during each round but hold an active squat during each rest period. Keep your hip crease below parallel for the entire rest period if possible! Your score is your lowest number of squats during any round so work to hold the same number every round.

WOD

AMRAP in 20 Minutes
400M Run
25 Kettlebell Swings 24/16kg
100 Double Unders

Workout notes: We’ve had a variety of sprints so far this week and if you have participated in them you are surely hungry for a longer workout.  The time domain for this workout is longer and makes the work largely oxidative for most people so the best strategy is to work at a steady pace.  You can push each movement to the best of your ability but performing max sets or sprinting the 400 is not advised unless you can maintain that workload for a long time!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Squat Snatch

Today’s lifting skill is a barbell complex of Power Snatch followed by a full Hang Squat Snatch.  Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar.  It may feel awkward the first few times but you will need to commit to it for a few weeks to get used to it. If you have mobility trouble keeping you from perform a full squat snatch keep both lifts above parallel with either a split or power snatch achieving the safest possible depth.

WOD

“2015 CrossFit Games Regional – Team Event 3”

For time
800M Run
50 Wall Ball Shots 20/14lbs 10/9′

Workout notes:  This workout will be featured two weekends from now at the California regional by your very own CrossFit Davis team! Much like Monday’s sprint workout you will want to be near max effort for the entire workout. If you participated in Monday’s workout use that experience to pace your initial 800M run.

Skill

EMOM for 10 Minutes
[odd] Chest-To-Bar Pull-Ups
[even] Rest

Use this time to work on improving your Chest-To-Bar Pull-Up, or Pull-Up by learning or refining your kip.  If you do not yet have a kipping pull-up make some attempts today or continue working on a pull-up progression that will improve your strength. Work for a minute performing max effort sets of supine ring rows or pull-ups using an assistance band.

WOD

AMRAP in 5 Minutes

5 Front Squats 95/65lbs
5 Push Press 95/65lbs

Workout notes: This workout looks light and short but will very difficult considering that you will be on the barbell for all 5 minutes. You should be looking to move continuously throughout the AMRAP. It’s not required but if possible attempt a weight with which you can use for an unbroken set of each movement resting a short time between.

Strength

Back Squat
2-2-2-2-2

Today we’re performing 5 sets of 2 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 2 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

For time
800M Run
40 Burpees

Workout notes: Your workout today definitely falls into the sprint category but you will be looking to hit a pace that is just below all out so you can keep moving through the burpees when you get to them. Practice good running form and keep your chest and shoulders up and strike with the midfoot.  Make your best effort to work through the burpees as fast as possible. The total number is low so try to maintain a sprint pace through the entire set.

WOD

5 Cycles each for time*
200M Run
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

*Rest 90 Seconds between attempts. 25 Minute Total Time Cap

Workout notes: This workout might look a little different that what you have seen in the past.  The goal is to move through each cycle as a sprint, working continuously and as fast as is appropriate for your skill level.  The 200M run can be done quickly but you will want to pace the movement somewhat. The run can take up a lot of time so don’t pace it too much.  Each round should be a sprint. Your score will be the cumulative time of all 5 cycles without including the rest period.  Make your best effort to maintain or better your split your times as you complete each cycle.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 One Arm Dumbbell Strict Press 45/30lbs
15 Goblet Squats 45/30lbs

Workout notes:   Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a band.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.   Use the same dumbbell for the strict press and goblet squat. Move through the workout at at a steady pace with consistent rest between movements. This workout is a repeat!

Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

In front of a clock set for 12 minutes

1 Minute of Sit-ups
1 Minute of Sumo deadlift high-pulls 75/55lb
2 Minutes of Sit-ups
2 Minutes of Sumo deadlift high-pulls 75/55lb
3 Minute of Sit-ups
3 Minutes of Sumo deadlift high-pulls 75/55lb

Workout notes: We have two movements that look simple on paper but will be difficult when paired together.  The SDLHP will take a little getting used to if you are unfamiliar with it.  Start with a wide stance and finish with the barbell at the clavicles. The suggested load is light so stronger athletes might be able to get away with performing the movement with just the arms but try to avoid that! Work on efficiently recruiting the hips and midline to drive the barbell upwards.

Skill

3×5 Wall Walk with 5 second hold at the top of your handstand.

The skill work today is going to be a little deceiving! 5 wall walks in quick succession with a 5 second hold at the top of the handstand will be quite difficult for most athletes so rest adequately between sets.  Don’t concern yourself with your total time for each rep or set but try your best to perform quality work finishing with a good hollow position before coming down from the wall!

WOD

As many reps as possible of Double Unders and Wall Ball Shots.

Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′
1 Minute Rest
Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′

Workout notes: The Tabata interval is 8 rounds of 20 seconds on 10 seconds off and is normally scored by the lowest number of reps you complete in any round.  For this version score the workout as an AMRAP of both double unders and wall ball shots.  Start with a challenging number and do your best to hold that number through each interval but add up your total reps in the end to arrive at a score for both double unders and wall ball shots.