Month: March 2017

WOD

For time
1 Mile Run
30 Snatches 155/105lb

Workout Notes: Today’s workout starts with a mile run.  You will head out the back door, down 2nd street towards L and turn around when you see the bright yellow speed limit sign right before the corner.  When you return from the run you will work your way through 30 snatches.  The weight is bumped up a bit today so add 5 or 10 pounds to what you might normally choose for a power snatch in a workout.  All singles are totally acceptable for this type of workout.  If you are scaling and doing large unbroken sets you may have gone too light.

Skill

EMOM for 10 Minutes
3 Thrusters

Spend 10 minutes working up to a heavy set of 3 thrusters. Use this as an opportunity to challenge yourself with a heavier weight than you might use for a thruster in a workout. You can choose to start each set with a squat clean directly into your thrusters or a power clean if you prefer. As you come out of the squat portion of the lift use the momentum to send the barbell overhead.  The overhead press portion of this lift should feel like a push press without any re-bend of the knees or dropping under the bar.  Start with a weight that allows you to keep the thrusters smooth without having to pause at any point between the squat and full lockout at the end of the rep.  Take extra care in how you lower the bar back down to your shoulders from rep to rep and if you need to pause between each rep with the bar at your shoulders make sure to do so to guarantee your quality of movement.

WOD

AMRAP in 15 Minutes
15 Push-Ups
25 Air Squats
50 Double Unders

Workout Notes: Today’s workout is all bodyweight movements.  In a workout like this it is a good idea to find a sustainable pace and try to move consistently for the full 15 minutes. Do your best to keep your push-ups strict and to hold the same form for every rep.  If you need a scaling option you can perform push ups from your knees rather than resting on the ground and breaking at the hip as you press out.  The full range of motion is chest and thighs to the ground and back up. Settle in to a good pace on your air squats and work on catching your breath here before moving in to the double unders. If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to 50 singles with a double under attempt every 5 reps.

Skill

EMOM for 10 minutes
Straight Set or :30 seconds of Knees to Elbows

Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep.  You can choose to do one set or a few small sets but don’t work for more than 30 seconds each round.

WOD

5 rounds for time
21 Wall Ball Shots 20/14lb to 10/9′
7 Burpees

Workout Notes: Today’s workout is a classic couplet.  The rep numbers are fairly low for both movements so try to focus on quick breaks and fast transitions.  Make sure to maintain full range of motion during your wall ball reps throughout the workout.  For the burpees, chest and thighs will touch the ground then jump and reach or clap overhead to complete the rep. Have fun and go for it!

Skill

1 RM Front Squat
Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

AMRAP in 12 Minutes
400m Run
30 Sit Ups
20 Alternating Dumbbell Snatches 50/35lb

Workout Notes: You will start each round of today’s workout with a 400 meter run.  Because you will be doing sit ups when you get back from the run, try to push the pace knowing that you can recover your breathing during the sit-ups. Once you’re done with the sit-ups you will move on to a set of 20 alternating dumbbell snatches. The dumbbell will return to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  Make sure you can move through your dumbbell snatch reps at a pretty good pace with the weight you choose.

Skill

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some extra reps in but make sure not to work for anymore that 30 seconds per round. Keep in mind that you will be completing 10 rounds of this skill so even 3-5 reps will add up to quite a few pull-ups.  Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, jumping pull-ups with a slow lower down or a combination of any of these skills!

WOD

Tabata Deadlift 185/125lb
Rest 1 Minute
Tabata Power Clean 185/125lb
Rest 1 Minute
Tabata Deadlift 185/125lb

Workout Notes: Today’s workout will use the Tabata timer and we will be working for total reps. The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Work for as much of the 20 seconds as possible knowing that you will have a full minute to recover after each tabata set.  You will be using the same barbell with the same weight for both movements.  The Deadlift will end up being light in comparison to the power clean.  The prescribed weight is heavier than usual today for the power clean specifically so challenge yourself with this movement and bump the weight up a bit.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Congratulations to all of you that completed all 5 Open Workouts!! We are so proud and inspired by all of you!! If you haven’t completed 17.5 yet, your last chance is today during morning Open Gym. Don’t forget to get your scores in by 5pm!! [/creativ_alertbox]

Skill

EMOM for 10 minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk. When returning the bar to your shoulders make sure to catch it with a soft knee to avoid the bar coming crashing down on you.

WOD

4 rounds for time
12 Kettlebell Swings 32/24kg
8 Kettlebell Goblet Lunge Steps 32/24kg
200m Run

Workout Notes: Today’s workout is a pretty simple triplet.  The lunge portion will most likely be the most difficult. Make sure to test out both the swing and the lunge with the kettlebell you choose.  You will want to be able to get both movements done in 2 sets or less when you are fresh with the weight you choose. It is not a terribly high volume of kettlebell swings today so don’t be afraid to choose a weight that challenges you.

Awesome job to everyone that completed 17.5 today and a huge congrats to all of you for sticking it out for the full 5 weeks! We really could not be prouder of all of you and are so happy to have each and every one of you at CrossFit Davis! Thank you for making our community the best of the best!! #crossfitdavis #crossfit #theopen #2017 #17point5

A post shared by CrossFit Davis (@crossfitdavis) on Mar 25, 2017 at 10:19pm PDT

WOD

3 rounds for reps

3 Minute AMRAP
Row for calories

then

3 Minute AMRAP
5 Toe-To-Bar
10 Burpee Dumbbell Deadlift 50/35 lb

then
3 Minutes Rest

Workout notes: Today’s workout is 3 rounds of 3 minutes on two stations with 3 minutes of rest between rounds. You will score this workout as you would score the workout “Fight Gone Bad”.  Count your total number of repetitions accumulated across all three rounds. The workout starts with 3 minutes on the rower.  At the end of that 3 minutes you will move directly into a 3 minute AMRAP of 5 Toe-To Bar and 10 Burpee Dumbbell Deadlifts.  Try to push your pace on both the row and the AMRAP as you will have a full 3 minutes to recover before moving into your next round.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t miss the fun today! 17.5 kicks off at 10:30 with Pizza, Beer and Cookies, Games and Fun to follow! Everyone is welcome! Even if you didn’t do The Open we would love to have you come cheer and celebrate with us! The Party will start around 12:30. [/creativ_alertbox]

WOD 

17.5

10 rounds for time*
9 Thrusters 95/65lb
35 Double Unders

*25 Minute Time Cap

Workout Notes: Today we’re tackling the final Open workout of 2017! There will be a cap of 25 minutes for classes today so if you are not able to get through the 10 rounds by that point your score will be your total reps rather than a time.  The weight for the thruster should be fairly light. Choose a weight that allows you to complete the first few rounds unbroken.  If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to the 35 singles with a double under attempt every 5 reps.

Skill

20×30 seconds
1 Hang Power Snatch from below the knee

Our skill work today is the power snatch. For this variant we’ll be working from the hang and specifically from below the knees. That means you will perform a snatch grip deadlift to hip height and then bend at the knees and bow forward to lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.  We will also be lifting every 30 seconds today rather than every minute so make sure you are working with a weight that allows you to keep up with the pace today.

WOD

For time
50 Burpee Pull-Ups

Workout Notes: For today’s workout we have one movement, the burpee pull-up. You will perform a burpee in front of your pull-up bar and follow it up with a jumping pull-up. The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.  If you are unable to get your chin all the way over the bar using a bar outside of your reach, choose a bar that is closer and allows you to jump to it to complete the pull-up.  We will not be using bands for this workout so make sure that you are as close to the bar as needed to be able to get your chin over the bar for the jumping pull-up portion of the movement. If 50 feels like too much volume, talk to your coach about choosing a number that is appropriate for you for this workout.