Month: September 2017

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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 as you progress through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes

10 Jumping alternating lunge steps
10 One arm alternating russian kettlebell swings 32/24 kg

Workout notes: Today we have a time priority couplet with two very interesting movements! Jumping lunge steps are an explosive plyometric movement that require good power, balance and coordination to pull off a set of ten in quick succession. Most athletes will need to break them up as you fatigue so go easy in those first few rounds and pace yourself.  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Alternate arms by switching as the kettlebell is at the apex of the swing but rest as needed. You will most likely find the one arm variant to be a little more difficult that your standard swing!  If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead.

We will be running classes at 8:30 and 9:30am ONLY on Monday September 4th! Enjoy your holiday weekend! #crossfitdavis #holidayhours #laborday

A post shared by CrossFit Davis (@crossfitdavis) on Sep 1, 2017 at 8:49am PDT

WOD

6 Rounds of

1 Minute of Two arm dumbbell squat cleans 35/20 lb
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. You can “game” the workout by going easy on the other movements so you can rack up a lot of double unders  but that is not the intent of this workout!  The benchmark for the dumbbells is on the lighter side. We’re looking for a weight you could move in fairly large sets during your minute of work at that station.  The total workout time is 23 minutes so plan accordingly as you pace those first few rounds!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox]

WOD

AMRAP in 20 Minutes
10 Broad jump 6′
10 DB Hang Snatch 50/35 lb
10 Push-up

Workout notes: Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind and clear a mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter.  Break up the snatches as needed but do distribute the work evenly across both arms.

WOD

for time
1 Mile Run
100 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots.  The run will consume a large part of your time, most likely nearly half of your workout so try to run at a good pace but not at max effort as you have a straight set of wall ball shots to tackle after the run! A good strategy for the wall ball shots is to hit a large set in the beginning and move to smaller sets after that.  Just try to keep the amount of time the ball is on the ground to a minimum!