Month: March 2016

Strength

Deadlift 3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18…
Medicine Ball Cleans 20/14 lb
Push-Ups

Workout notes: This workout has two movements that seem simple on their exterior but require a great deal of attention to technique. Give the Medicine ball clean an honest effort. Open up with your hips all the way the top of the rep and  be sure to stand up all the way.  Remember no snaking or worming on push-ups! If you have to scale the movement drop down to your knees or elevate your hands.

Skill

EMOM for 10 Minutes

1 Squat Clean + 2 Front Squats

Today we’re working on a squat clean and front squat complex.  Practice riding the bar down into your front squat with your elbows up and bar racked on your body. Remember to keep the knees over the feet and maintain an upright chest while you squat.

WOD

AMRAP in 8 Minutes
10 Push Press 115/75 lb
30 Walking Lunge Steps

Workout notes: 

This rep scheme might look familiar! Choose a push press weight that you can get done in no more than two sets in the first round. This workout is short and you don’t want to get caught up on the barbell for too long. Pick a quick but steady pace on the lunges and just keep moving!

Skill

EMOM for 10 Minutes

1 Squat Snatch

Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

AMRAP in 8 Minutes

10 Burpee Box Jump 24/20″
30 Air Squat

Workout notes: Our workout today is all bodyweight movements! The rep count is higher in the air squat but the burpee box jump is the more difficult movement.  Practice moving quickly on your burpee box jumps but make sure your legs have recovered  before you make that jump.  If you are practicing performing more explosive box jumps rest at the top of the box and rebound into the next rep after you recover.

Skill

E2MOM for 10 Minutes

Handstand Hold

Today we’re working on your handstand hold. Every other minute for 10 minutes practice holding a handstand against the wall. That’s five attempts to hold a quality handstand. Advanced athletes should be performing wall facing handstands with their belly against the wall. If you are new to the movement walk yourself up as far as you are comfortable but try to keep your body stacked over your shoulders. There is no set time that you need to attempt so scale to your personal skill level!  If you are starting to lose positioning come down! Most of us will only be holding 10-30 seconds so be conservative and focus on quality!

Metcon

AMRAP in 20 Minutes
400M Run
21 Deadlift 155/105 lb

Workout notes: Note that your chosen deadlift weight should be very light! With a light barbell like this we will see a lot of people who are able to Rx this workout and that is great but remember to keep the load well below 60% of your 1RM.  We’re looking for a weight you could perform all 21 reps in only a couple of sets.

Skill

EMOM for 10 Minutes
[odd] Straight set of Kipping Pull-ups
[even] :30 Seconds of Double Unders

Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able to perform a set size larger than what you would use if you were attempting this movement on the minute for several rounds.   If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down. The double under is a difficult movement to master so use this opportunity to commit to attempting as many double unders as possible in about 30 seconds.

WOD

3 Rounds for reps

2 Minute of Wall Ball Shots 20/14 lb 10/9′ lb
1 Minute of Power Cleans 135/95 lb
1 Minute of rest

Workout notes: This workout will be scored as you would “Fight Gone Bad”. Count your total number of reps of the Wall Ball Shots and Power Cleans and come up with one cumulative score. With two total minutes on the wall ball shot you will obviously be able to score most of your reps there so keep the intensity up but leave something in the tank to knock out some cleans.

WOD

5 Rounds for time

100M Uneven Farmer Carry*
500M Run**

*Rx Men (32kg Kettlebell, 45lb Dumbbell) – Rx Women (24kg Kettlebell, 30lb Dumbbell)
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis travelling all the way around the property and returning.  Start with both objects and travel approximately 100m which is just past the first turn.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel another 100M and continue until you complete the entire 5 Rounds. Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both kettlebell and dumbbell at the back door and you have one 500M loop to complete.  Have fun!

Looking forward to hanging out with everyone on Saturday! (After the thrusters and burpees of course) 😉 We’ll be picking up some pizza and beers, please bring a side dish, dessert or some extra drinks to share! All members are welcome! Come cheer and hang out even if you didn’t participate in the Open this year! #crossfitdavis #16point5 #pizzaparty #yesthatsarealdog #winstagram

A photo posted by CrossFit Davis (@crossfitdavis) on Mar 25, 2016 at 9:12am PDT

WOD

for time

21-18-15-12-9-6-3

Thrusters 95/65 lb
Bar Facing Burpee

Workout notes: This workout is a repeat from 2014 and the final workout of the 2016 open competition! The total volume of this workout is a pretty high number of both movements so if you are new to CrossFit or think the total rep count will put you well over the 20 minute mark consider scaling both the volume and the load.  Remember if you are participating in the open you need to come at 10:30 to be judged.  We’ll follow up with our annual end of open party after the workout is over.

Skill

EMOM for 10 Minutes
[Odd] 5-10 Kipping Swings
[Even] :30 Plank Hold

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  Practice perfect kipping swings and strengthen your midline!

WOD

AMRAP in 15 Minutes
10 Pull-Ups
10 Two Arm Dumbbell Hang Power Clean 45/30 lb
200M Run

Workout notes: The two arm dumbbell hang power clean is taken from below the waist with straight arms and brought up to the shoulders. Spend some time figuring out what an appropriate weight would be for you. Your grip will be somewhat fatigued from the pull-up sets so choose a weight you know you can perform in 1-2 sets. Kettlebells are an option instead of the dumbbells as well!

Skill

EMOM for 10 Minutes

2 Power Cleans

Perform 2 Cleans every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work. Increasing slightly as you establish good mechanics is also an option.  An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and spread out your lifts or use this time to practice “touch and go” reps and recover during the remaining time.

WOD

10 Rounds for reps

30 Second Row for calories
30 Second Rest
30 Second Double Under
30 Second rest

Workout notes: Today’s workout is a total of 10 rounds of intervals with two movements. You’ll spend 30 seconds at each station so work on making quick transitions on and off the rower so you are setup at the the double under station and vice versa.  If you are partnering up with someone to share a rower this will be especially important. Leave those straps open so can get in quickly and easily. For sprints like this you can always leave them a little loose as well.   Keep in mind that the Double Under will be “worth” a lot more so you could dog each Row in order to score higher on the double unders but that is not the intent of this workout! Go hard on the Row!