Month: June 2017

WOD

AMRAP in 20 Minutes
15 Sit Ups
10 Alternating Dumbbell Snatch 50/35 lb
5 Burpee Box Jump Over 24/20

Workout Notes: Today’s workout falls in the longer time domain. Try to find a pace that allows you to move consistently through each movement in this triplet.  The dumbbell weight should be quite manageable for 10 reps.  Spend some time learning the “touch and go” technique for this movement and see if you can implement it into the workout today. If you don’t feel comfortable jumping to the prescribed box height choose a lower box to jump to rather than stepping up to a higher box. If classes are crowded regular burpee box jumps can be performed instead of jumping up and over the box.

WOD

For time
30 Clean and Jerks 135/95lb
1 mile run
30 Clean and Jerks 135/95lb

Workout Notes: Most of your time will be spent with the barbell for today’s workout. You will start the workout with 30 Clean and Jerks AKA the well known CrossFit workout “Grace”. Take off on a 1 mile run after your first set of 30 Clean and Jerks and when you get back you’re right back on the barbell for another set of 30.  Make sure to choose your weight wisely here as you will be completing 60 total reps.  The jerk will likely be the tougher part of the movement so if the weight feels heavy overhead from the start you have likely gone too heavy. Choose a weight that allows you to complete small sets or quick singles.

A post shared by CrossFit Davis (@crossfitdavis) on Jun 1, 2017 at 8:43pm PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]PLEASE NOTE: The 6:30pm class will be canceled tonight! Come out to @sudwerkbrew to celebrate with Kirsten anytime between 5:30-9! Kid friendly and all are welcome! ………. I imagined this moment so many times. A dream this big is never realized alone. Thank you to every single member of @crossfitdavis for being such a huge part of this journey, you guys keep me going and your cheers this weekend and for the last 5 years mean more to me than I can explain. [/creativ_alertbox]

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 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.

WOD

AMRAP in 8 Minutes
20 Air Squats
40 Double Unders

Workout Notes: Today’s workout is a simple couplet.  Make sure to hit full depth on all of your squats as well as standing tall to complete each rep.  Don’t sacrifice good clean reps for speed on this movement. The double under can be a difficult movement for people, especially under fatigue and with tired legs.  If 40 is a big number for you, choose to cut the number down to a more manageable set rather than reverting to singles.  Even 5 double unders per round will be more beneficial than 80 singles.  If you have never done a double under before you can perform 80 singles with a double under attempt every 10 reps. Move fast and focus on quick transitions!