Month: July 2016

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!

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

5 Rounds for time
21 Thrusters 45/35 lb
9 Kettlebell Swings 32/24 kg

Workout notes: We’re working with a light barbell for a high number of repetitions and a heavy kettlebell for a low number of repetitions.  This workout should fall into the sprint category even though we are looking at 5 rounds for time.  Use a light barbell that you can perform thrusters in only a couple of sets and a kettlebell that you can swing in 1 set.

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Skill

EMOM for 10 Minutes
Power Clean & Push Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes.  Choose a weight that you can maintain through all 10 minutes or still light and gradually increase the load in small increments. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean.
WOD

AMRAP in 15 Minutes
20 Push-Up
10 Deadlift 225/155 lb
200M Run

Workout notes: Remember there are many scaling options available for push-ups! We like to keep the stimulus similar to a standard push up with a straight torso throughout the movement. Choose a method you can maintain throughout the workout even when fatigued. When you are tired add rest and keep your push-up standard the same rather than scaling to an even easier method!

Skill

EMOM 10 Minutes
:30s of Strict Pull-Ups

In this skill work we have 10 rounds of work today.  This setup should feel very different than when we alternate with another movement during odd and even minutes.  Now we are adding extra opportunity for work rather than performing another movement. Each round does not have to be completed in an unbroken set or any specific set size.  Complete as much work as possible during each 30 second interval but remember that performing strict strength work has a much bigger drop off in work capacity when you get fatigued so don’t go to failure right away and pace yourself! If you are still working on pull-ups attempt max effort chin over bar holds with a slow lower down or do ring rows!

WOD

5 Rounds with 1 minute on each station
Two-arm burpee Dumbbell Deadlift 45/30 lb
Medicine Ball Cleans 20/14 lb
Row for calories
Rest

Workout notes:  This workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of repetitions and come up with one score.  Do your best to work hard at each station rather than gaming one station or another to increase your potential score.

Skill

10×1 Lunge Kick to Freestanding handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

AMRAP 12 Minutes
50 Double Unders
5 Squat Cleans 185/125 lb

Workout Notes: Two higher skill movements in today’s workout! The “rx” version of the workout suggests a heavyish barbell weight.  If you are familiar with the movement use this opportunity to attempt a heavier weight than you might normally use during a metcon. We’re still looking for something in the 60% range but if you have the mechanics down challenge yourself with a new benchmark.

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest To Bar Pull-Ups

During your warm up practice ten minutes of kipping pull-ups.  We are looking for sustainable sets at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.

WOD

AMRAP in 10 Minutes
10 Weighted Step Ups 24/16 kg 24/20″
10 Kettlebell Hang Snatch 24/16 kg

Workout notes: Today you will need a kettlebell and a box.  With weighted step ups use your best effort to keep your torso upright and climb the box using as much of your legs as possible.  Review the kettlebell snatch and practice “unwinding” through the range of motion rather than flipping the kettlebell straight over your wrist.

WOD

5 Rounds for time

15 Deadlift 135/95 lb
12 Hang Power Clean 135/95 lb
9 Front Squat 135/95 lb
6 Push Jerk 135/95 lb

Workout notes: This workout is 5 rounds of barbell only movements much like the hero workout “DT”.  Remember to limit your load by the movement you find the most challenging. For most of us that will usually be the front squat or the push jerk.   Just as in “DT” remember plan out your transitions to avoid extra reps!

This Saturday at the @sudwerkbrew dock store we will be holding a fundraiser for Team CFD to help them with travel expenses to the @crossfitgames! Come down and grab a brew or two with the team from 4-8pm! Hope to see you all there! #crossfit #crossfitdavis #gamesbound #sudwerk #beertime Photo Credit: The Davis Enterprise

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 12, 2016 at 9:11am PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t forget to meet us today at the Sudwerk Dock Store from 4-8PM and have brew with the team! 25% of all drafts goes to the team![/creativ_alertbox]

WOD

5 Rounds for time
400M Run
20 Box Jumps 24/20″
20 Thrusters 45/35 lb

Workout notes: This 5 round triplet is of moderate length and falls mostly into the aerobic or oxidative time domain.  That means you should be working largely at a steady state for most of time.  The suggested thruster is light and the implication is that you will be working with a weight you can perform in very large sets.