Month: April 2017

WOD

For time
“Fran”
21-15-9
Thruster 95/65lb
Pull-Up

then

1 Mile Run

Workout Notes: Today’s workout is another gem from CrossFit.com. The workout will start with one of the most well known CrossFit benchmark workouts, Fran.  If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose for this workout should be light.  Shoot to be able to get each set done in no more than 3 sets. Pull-ups can be scaled as usual to banded pull-ups, jumping pull-ups or ring rows. As soon as you finish Fran you will head out the back doors on a mile run.  The whole thing is for time so try to push the pace of each part and test your ability to recover on your run.

Skill

Front Squat
5-5-5-5-5

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way. 5 reps is a lot so take your time and feel free to choose one weight and work there for all 5 sets rather than adding weight as you go.

WOD

5 rounds for time
10 Toes-to-Bar
200m Run

Workout Notes: Today’s workout is a bit of a sprint. If you are unable to get your toes all the way to the bar without losing your kipping swing rhythm think about choosing a lower target height that allows you to work on this skill.  If you are just starting to link your reps together plan on performing small sets to be able to withstand the full range of motion through all the reps. If you can not or should not hang from the bar for any reason choose to do V-ups or a higher number of sit-ups. Push the pace on the run if you can, especially in the last round!

We are so proud to be able to officially announce that CrossFit Davis will be sending FOUR individual athletes to this years California Regional! Get your tickets and come down to Del Mar to cheer them on! #crossfitdavis #crossfit #californiaregional #2017 #hardworkpaysoff

A post shared by CrossFit Davis (@crossfitdavis) on Apr 19, 2017 at 1:28pm PDT

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then 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.

WOD

AMRAP in 10 Minutes
10 Burpee Box Jumps 24/20″
10 Goblet Weighted Step ups 32/24 kg 24/20″
10 Kettlebell Swings 32/24 kg

Workout notes: This triplet has 2 movements in it that you are likely familiar with but includes the difficult weighted step up.  For most athletes the weight you choose to swing will be dictated by what you can efficiently step up onto the box with.  Hold the kettlebell goblet style at your chest and maintain an upright torso throughout the movement. Alternate each leg completing 5 reps per leg in each round.

Skill

8 Minutes to Establish a Max set of Double Unders

For today’s skill work we are working towards a max set of double unders.  Rest as needed during the 8 minutes especially before or after a big set.  If you are stuck at doing double-single-double-single when it comes to double unders, today is a great time to break that habit and try for two in a row! While this can be a very frustrating skill, the only way to master it is practice and we love watching you all improve! If your current PR is well above 100 consider giving triple unders a try. Let’s see some new double under PR’s on the board today!

WOD

3 rounds for max reps
One minute of Front Squats 135/95lb
Rest one minute
One minute of Chest To Bar Pull-Ups
Rest one minute
One minute of Power Cleans 135/95lb
Rest one minute

Workout Notes: Today’s workout is a twist on a recent mainsite workout and will be scored like the workout “Fight Gone Bad”.  You will keep track of your total reps of each movement and come up with one big number at the end for your score.  If you can not perform chest to bar pull-ups choose from regular chin over bar pull-ups, ring rows, jumping pull-ups or banded pull-ups.  Whatever option is challenging for you and allows you to work for the majority of the minute is a great choice for this workout.  You will be using one barbell for both the front squat and the power clean.  Most likely the front squat will be the tougher movement of the two so make sure to do several reps of each movement before the workout starts.  Quick singles are totally ok on the power cleans, but you will want to be able to hang on to the bar for several reps in a row when it comes to the front squat.  If you came to class on Sunday this interval may look familiar to you. Notice that after each work period there is a rest period.  This should tell you to use the entire working minute rather than stopping early to move to your next movement.  Go hard at each station and see what you can do!

Skill 

Deadlift
5-5-5-5-5

Yesterday we worked on the strict press, our lightest lift, and today we are at the opposite end of the spectrum with our heaviest lift.  For today’s deadlifts you can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter 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 for all 5 reps of each set and as you increase in weight.

WOD

7 rounds for time
21 Sit-ups
7 Left Arm Dumbbell Snatches 50/35lb
7 Right Arm Dumbbell Snatches 50/35lb

Workout Notes: Today’s workout is a simple couplet of sit-ups and dumbbell snatches.  The dumbbell snatches will be done a bit differently as we normally alternate arm each rep when we see this movement.  Today you will start with your left arm and complete all 7 reps there before moving to your right arm for the second 7.  Even though you are not alternating arms, make sure that you touch both heads of the dumbbell to the ground between reps. If you have been using the same weight for awhile now today would be a great workout to bump up the weight of your dumbbell.  If the volume of this workout looks like a lot it can be scaled down by total rounds.

Skill

Strict Press
5-5-5-5-5

Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk, especially with sets of 5. Remember to squeeze your butt and legs right before you press to avoid any dip or drive from your lower body.  Make sure not to arch your back when pressing and keep your midline static moving only your head out of the way to maintain a straight bar path.

WOD

AMRAP in 10 Minutes
15 Air Squat
10 Hang Power Cleans 115/75 lb
5 Push Press 115/75 lb

Workout Notes: Today’s AMRAP features one bodyweight movement and 2 weightlifiting movements with a light to medium weight barbell. You will want to be able to move quickly through each movement with the weight you choose. The hang power clean should be the easier of the two movements when it comes to moving weight so make your decision based on the difficulty of the push press.  For this overhead movement you will want to use your legs unlike in our skill work today.  Use a vertical dip and drive to send the bar off of your shoulders and then finish the movement by pressing out with your arms.  Make sure not to drop under the bar like you would with a push jerk.  You will want to choose a weight for your barbell that allows you to do atleast your first few rounds of the push press unbroken.

A post shared by CrossFit Davis (@crossfitdavis) on Apr 15, 2017 at 1:18pm PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Holiday Hours today! CrossFit at 9 and 11 and Olympic Lifting at 10. We will be closing after the 11am class-Gymnastics and the free intro class are canceled. Enjoy your Easter Sunday! [/creativ_alertbox]

WOD

5 Rounds of
1 Minute of Rowing for calories
1 Minute Rest
1 Minute of Knees to elbows
1 Minute Rest
1 Minute of Double Unders
1 Minute Rest

Workout notes: Today’s workout will be scored by total reps accumulated on all three movements and all rounds just as you would score “Fight Gone Bad”.  This workout is 30 minutes long including the rest periods so even though it’s an interval style workout we’re looking for nearly sustainable output at each station. This format is a great opportunity to work on some difficult skills! In most workouts we don’t see a high number of “RX” scores on the board but today should be an exception. Use this opportunity to work on the double under and knee to elbow even if you have not quite mastered the movements. You may have a breakthrough today!

WOD 

AMRAP in 25 Minutes
10 Burpees
15 Kettlebell Swings 32/24kg
20 Thrusters 45/35lb

Workout Notes: Today our AMRAP is on the much longer side.  Set your pace from the start to a speed that you feel you could maintain for most of the 25 minutes.  The kettlebell weight is the same weight that is normally prescribed, scale the weight to a kettlebell you can swing safely under fatigue and will allow you to get the 15 reps done in 3 sets max. The thruster will be done with an empty barbell.  The weight here is meant to very light and something you could move through easily for large sets.  If needed use an empty 15lb bar or add 5’s to each end of it to bump it up to 25lbs.