Month: June 2015

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.  Ideally you are not working up to failure but judging by the amount of strain it takes to complete the reps to give you an idea when you have reached your daily max. For experienced lifters this could be around 90% of your 1RM and a bit lower for newer lifters.  Be sure to review how to ditch a back squat and use spotters when needed.

WOD

In front of a clock set for 12 minutes

1 minute of Deficit Push-Ups 45/25lb plates
1 minute of Jumping Alternating Lunges
2 minutes of Deficit Push-Ups 45/25lb plates
2 minutes of Jumping Alternating Lunges
3 minutes of Deficit Push-Ups 45/25lb plates
3 minutes of Jumping Alternating Lunges

Workout notes: For this workout setup plates to perform deficit push-ups with ONLY if you can perform push-ups on the floor with a perfect plank. If you can’t do that you will not benefit by adding the deficit. You can always scale down to perfect push-ups or drop to your knees and maintain perfect form.  You have no work requirement in an AMRAP like this so make this a strength and still workout for your push-ups! The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance an skill so if you having trouble just slow down and work on the mechanics!

WOD

For time

1K Row
30 Clean and Jerks 135/95lbs

Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”.  Find a pace on the rower that works for you and stay consistent throughout the 1000M.  It’s better to start slower and speed up towards then end rather than come out fast and be forced to slow down due to hitting your lactate threshold. The weight you choose for the “Grace” portion of the workout should be something you can perform efficient reps with good technique.   Each rep should be under control and well below max effort! This workout is a repeat!

WOD

3 Rounds for Time
800M Run
50 Sit-Ups
25 Two-Arm Dumbbell Burpee Deadlift 45/30lbs

Workout notes: This workout falls into the longer duration category so if the volume and total reps are new to you don’t forget that you can scale the volume as well as the movements! Try completing one or two rounds rather than all three.  Take special care with the burpee dumbbell deadlifts!  They are very hard so take breaks when if need to so you can make quick and explosive push-ups.

Strength

EMOM for 10 Minutes
2 Squat Clean

For the skill work today we’ll be working up to a moderate weight 2 rep squat clean. You’ll perform two repetitions every minute.  Remember to keep your hips down as you pull from the floor and practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  The two lifts should be in succession such that the second one is a little more difficult than the first but they do not have to be ‘touch and go’.  We often find that with the added difficulty level athletes will need to focus more intently on technique during the second lift and can make a lot of progress that way.

WOD

3 Rounds for Reps with 1 minute at each station
1 Minute Chest-To-Bar Pull-Ups
1 Minute Two Arm Dumbbell Push Press 45/30lb
1 Minute Double Unders
1 Minute Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total number of repetitions  at each station and coming up with a total score at the end of the workout.  If possible we’ll start the workout in waves so everyone can start with pull-ups and finish with double unders.  It is possible to strategize your score by going easy on the first two movements and saving your energy for the double unders but that is not the intent of this workout.   Go hard on each movement and then try to work continuously through the minute doing double unders.  If you are new to double unders make as many attempts as you can in each minute!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We’re so sad to tell you that tomorrow will be Coach Sophie’s last day at CrossFit Davis! She will be moving on to her next adventure at USUHS Medical School on the East Coast and we are so proud of her! Sophie will be coaching the 9:30am, 12:00 and 4:45 classes tomorrow so make sure to make one of them so you can give her a big hug goodbye! Good luck Sophie! We’ll miss you![/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.

Skill

E2MOM for 10 Minutes
3 Power Clean

Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  With 5 rounds of 3 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon. This workout is a repeat so if you are participating again and the lifts went well last time, make an attempt to add 5 or 10 lbs to the bar.

WOD

For time

3-6-9-12-15 *
Burpee Box Jump 24/20″
*Run 200M before every round

Workout notes: Note that the workout is a total of 5 rounds and starts with the 200M Run. Work on keeping up your Burpee Box Jump pace.  Using the run as slight recovery you should focus on maintaining a fast but steady pace as well as appropriate technique.  Attempt to maintain a rigid torso performing an explosive but strict push-up and catching your self on your feet ready to jump onto the box.

Strength

EMOM for 10 Minutes
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
24 Sit-Ups

Workout notes: Today’s workout involves two movements that compliment each other in that their recruitment chains are functionally the opposite.  With that in mind focus on continuously working for the entire 8 minutes by strategizing  your rest periods and moving at a sustainable pace early on.  Use this opportunity to attempt swinging a kettlebell that is a bit heavier than normal for you if you feel you are ready.  Scale by swinging them “Russian” style, going only to eye level.

Strength

Weighted Pull-Ups
3-3-3-3-3

Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

3 Rounds for time
400M Run
20 Alternating Dumbbell Snatch 45/30lbs
30 Dumbbell Goblet Squat 45/30lbs

Workout notes: Choose one dumbbell that you can use for both movements today.  The dumbbell snatch will likely be the limiting factor for most people as it requires you to perform a unilateral press overhead as you finish the rep.  Most people will do well choosing a weight that they can muscle snatch throughout the entire round of 20.   Dropping slightly as you receive the dumbbell overhead can help you to keep moving.  The goblet squats are meant to train your squat efficiency.  Use the weight to help you keep your chest upright as you pass below parallel in your squat. Focus on tracking your knees over your feet throughout the full range of motion.

WOD

4 Cycles of the following, completing each cycle for time.

Row 500M
Run 400M
75 Double Unders

Workout notes: Today’s workout is a chipper that you will complete a total of four times.  We’ll start on the rower in waves working through each movement as fast as possible.  After you have completed the double unders rest 1-3 minutes or until you have recovered and then you will make three more attempts at the same workout.  Use each attempt to try different strategies for the row and run to see how your times compare.  Your score will be your time for each workout or the time of all four added together.  To scale this workout try 2-3 cycles instead of 4 and/or alter the double under volume.