Month: August 2017

Twinning today at the @crossfitgames! ✌????days down, ✌????to go! Thanks for all the support and cheers from Davis! We love you guys! #crossfitgames #crossfitdavis #crossfit #madisonwisconsin

A post shared by CrossFit Davis (@crossfitdavis) on Aug 4, 2017 at 9:10pm PDT

WOD

for time *

1 mile run

then

5 Rounds of

10 Toes To Bar
20 Power Clean 135/95 lb

*  40 Minute time cap

Workout notes: Today’s workout starts with a 1 mile run as a buy in before we begin a 5 round couplet.  We start the workout with a heavy monostructural and bodyweight emphasis and transition into a difficult couplet with a weightlifting bias.  Our total rep count is on the higher end. The volume of reps is outside of what you might normally see in a shorter CrossFit metcon so consider that when you decide how you might scale the workout.  If you are new this level of volume perform 2-3 rounds after the run rather than the full 5 rounds that are benchmarked following your opening run.  If classes are large feel free to pair up and share a spot on the bars or substitute v-ups or a larger number of sit-ups for toes-to-bar.

Skill

3×5
Front Squat

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.  Feel free to choose one weight and work there for all rather than adding weight as you go.

WOD

AMRAP in 15 Minutes
40 Air Squats
30 One arm dumbbell overhead walking lunge steps 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority triplet.  We start with a higher volume of bodyweight or “air” squats and move to the very difficult one arm dumbbell overhead walking lunge steps. Remember to keep your shoulder and arm stacked and internally rotated when you have the weight overhead.  If you are lacking mobility for the movement, lighten the load so you can reach full extension with your arm or switch to front rack lunges.

We’re SO sad that Coach Oscar is leaving! Help us wish him good luck and safe travels on Thursday at 6:30pm at The Davis Graduate! The CrossFit Games will be streaming if there is an event that evening. Join us and bring your favorite Coach Oscar stories! #crossfitdavis #thegrad #dontgocoachO ????????????

A post shared by CrossFit Davis (@crossfitdavis) on Aug 2, 2017 at 5:45am PDT

Skill

EMOM for 10 Minutes

Straight set of Kipping Pull-Ups or Kipping swings

Spend ten minutes workout on a straight set of kipping pull-ups.  If you are able to perform kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are only able to do 1-2 pull-ups at a time feel free to jump up for 2-3 sets working on timing and technique. If you are not quite yet able to complete a pull-up you can alternate minutes between practicing the kipping swing, jumping pull-ups or kipping pull-ups with a band. When choosing a band make sure to use one with as little assistance as possible. If you have mastered the kipping pull-up and are able to do solid sets of 10 or more, talk to your coach about starting to learn the butterfly swing or scaling up the difficulty with chest-to-bar pull-ups.

WOD

for time

50-35-20
Double Under
Alternating Dumbbell Snatch 50/35 lb

Workout notes:  Today we have a simple couplet of basic CrossFit movements. We start each round with a moderate rep count of double unders and transition into high volume dumbbell snatches.  Alternating dumbbell snatches can be done as either TnG or by setting the dumbbell down after every rep. Whatever method you choose you should be looking for a weight you can work on continuously with very little rest between reps. If you find that you are performing single repetitions with long rest between reps you may have gone too heavy.

Skill

EMOM for 10 Minutes
2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.  If you feel unsteady at all after your first jerk play it safe and skip the 2nd rep if needed.

WOD

For time *

50,75 or 100 Burpees

*10 minute cap

Workout notes: This might look like an extremely simple workout for most but there are many ways to approach this.  The burpee is most effective as a training tool when performed to the most difficult movement standard. That means touching your chest and thighs to the floor and reaching full extension while you are off of the ground(perpendicular to the floor). Try to be explosive off of the ground even if this means slowing down your overall time. If you opt for a crawl up burpee your potential will be blunted as you are time limited by the mechanics of that method. Choose a number of burpees with which you can keep up a high intensity and complete under the 10 minute cap.  If you want to increase the level of difficulty jump and touch a target outside your reach for each repetition.