Month: July 2016

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

AMRAP in 10 Minutes
21 Air Squats
15 Power Snatch 75/55 lb
9 Push-Up

Workout notes: This triplet combines two bodyweight movements with a light but complex weightlifting movement performed in higher rep sets for each round.  The load on your barbell should be light enough that you could perform each round of 15 reps in only a couple of sets. Break up your round as needed but keep the load well below 60% and move efficiently for multiple reps rather that choosing load so difficult you need to perform singles.

WOD

for time
500M Uneven Farmer Carry
50 Burpee Box Jump Overs 24/20″
1000M Run

Workout notes: This workout is all about the big numbers and being outside!  The 500M run is all the way around the property starting and ending at the roll up door.  Challenge yourself with a difficult load for each arm and rotate the lighter and heavier object as you see fit.  This workout is a chipper so after you come in the door transition into a large volume of burpee box jump overs. Adding the box jump to the burpee significantly increases the difficulty so be conservative and jump to a lower box if needed or step over.  Please note that you do not need to (and it’s probably not a good idea) to jump all the way over.  Safely land on top of the box and transition over to the other side.  Finish with an all out run down to cantrill and back.  If you are new scale the load on the carries and cut the burpee volume in half!

WOD

AMRAP in 20 Minutes

10 Overhead Squat 115/75 lb
200M Run

Workout notes: This is not your normal “Nancy”! In this version we’re suggesting increasing the load versus the famous HQ original but decreasing the reps in each round.  The 200M run will feel a little bit more like a recovery run but if you have the OHS completed in 1-2 sets you will spend a lot of time there so push the pace!  Spend some time figuring out what load to work with during the workout.  You may squat snatch the first rep but power snatch is fine too if it helps you get setup and into a good position in the bottom of your squat.  Use a weight that allows you to move in a mechanically appropriate way rather than move more weight poorly!  If the OHS isn’t happening today scale to a front squat but work on that mobility.

Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet.  Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.

WOD

for time

50-40-30-20-10
Barbell Step ups 45/35 lb 24/20″
Dumbbell Snatch 45/30 lb

Workout notes: This workout is a higher volume of two simple movements performed at a light weight.  The barbell can be loaded onto the back rack during the step ups so use a weight you can continuously perform step ups without losing position.   You can scale the barbell load by using a 15lb bar with change plates or by ditching the bar all together and performing the movement without any load.  For the dumbbell snatch, use any strategy to break up the work by performing sets on each arm if that works better for you but do remember to distribute the load evenly on both arms. The same can work for step ups but remember you have to come down all the way off of the box to complete each rep.  If you are new this volume cut the volume down by starting on the round of 40.

WOD

EMOM for 10 Minutes

1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.
WOD
for time

21-18-15-12-9-6-3
Sumo Deadlift High Pull 95/65 lb
Front Squat 95/65 lb

Workout notes: Today’s workout focuses on light bar bell movements! The sumo deadlift high pull is one the the foundational movements in CrossFit that we use as skill transfer practice for the second pull in the clean.  Practice creating vertical drive by quickly and explosively opening your hips as the bar passes the knees. The suggested front squat weight is light so move quickly but don’t short the range of motion! Your hip crease should fall below the knee and you should be standing fully upright and the end rage of the rep. Make your best effort to keep your torso upright during each rep.

Skill

10×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope! We did not have the opportunity utilize our ropes in the old gym  due to space issues but now we have several that we can use!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! Watch the video to see one of our favorites!

WOD

for time
30 Power Cleans 205/145 lb

Workout notes: Our skill work was a gymnastics movement and your workout is entirely weightlifting!  The “Rx” weight for this workout on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult.  Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready.

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest.

WOD

3 Rounds with 1 Minute on each station

Wall Ball Shots 20/14 10/9′
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two Arm Dumbbell Push Press 45/30 lb
Row (Calories)
Rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad” count your total number of repetitions scored in each round and come up with one large number of all of your reps completed.  It is usually possible to game this type of workout by going easy at one station and then accumulating more reps at another but that is not the intent of this format! The row comes right before your rest so do your best not to pace it. Go hard at each station!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to Team CrossFit Davis for your 26th place performance at the CrossFit Games! Thank you so much to those of you in the community who came out to support the team and everyone who was cheering from back home![/creativ_alertbox]

Strength

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 10 Minutes
30 Double Unders
10 Push-Ups

Workout notes:  Simple but effective! Both movements are very simple by design but difficult in application. If you are new to double unders but they are starting to click consider using this workout to attempt to “Rx” the workout.   Push-ups will be difficult with the added fatigue from the double unders so hold yourself to a high standard and perform the reps to the most difficult standard that you can perform.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: The parking lot will be closed today (Sunday the 24th) due to the parking lot being re-surfaced. We will be open but if you are driving in you must park in the Sudwerk parking lot! [/creativ_alertbox]

Sunday announcements!! Leave yourself a little extra time in the morning to plan for parking at Sudwerk! Olympic Lifting and CrossFit will run as usual. #crossfit #crossfitdavis

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 23, 2016 at 9:50pm PDT

WOD

3 Rounds for time

50 Sit-ups
35 In Place Barbell Overhead Walking Lunge Steps 95/65 lb
20 Burpees Over the Bar 

Workout Notes: The movement that will need the most attention in this workout is the Overhead Walking Lunge.  We will be performing the movement “in place” meaning you will use either a step back or step forward lunge. The rep count is high during each round so you still most likely need to break up the lunges into manageable sets. The weight can be difficult if you are new to the movement so consider using an empty barbell or lightening the load significantly if that if the case.