Month: July 2018

Let the Games begin! Catch our girl @kpedri in the masters division (35-39) starting tomorrow! Go check out @crossfitgames to watch live! . 1st Event: 9:18 (U.S. Marine Corps battleground) 2nd Event: 12:42 Handstand walk) 3rd Event: 2:25 (Undisclosed) . We are cheering so loud from Davis @kpedri ???????? #cfdistheplacetobe #weloveyoukirst #ourboxisfullofthenicestpeople #kpedri

A post shared by CrossFit Davis (@crossfitdavis) on Jul 31, 2018 at 3:48pm PDT

Skill

Tabata kipping pull-ups
1 Minute rest
Tabata hollow hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of pull-ups or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all four minutes.  Take a minute rest and work on holding your best hollow hold for as much of the work period as possible for another eight rounds.  If you want to decrease the difficulty pull back one or both knees but keep your core in the hollow position!

WOD

AMRAP in 15 Minutes

5 Deadlift 275/185 lb
10 Lateral burpees over the bar
15 Sit-up

Workout notes

Today’s workout has a slightly heavier barbell load than what you might see in a light weight metcon.  If you feel you are ready to test out a heavier weight than normal make sure you can complete five reps in a row without breaking at the low back. Whatever weight you choose it should not be so heavy that you have to perform single repetitions from the start or compromise your safety to complete a round.  The deadlifts are paired with two bodyweight movements that will give you time to recover a bit from the difficult lifting task.

CrossFit Day is back at the Oakland Coliseum! Join us on September 9th for a fun day of community and baseball! Put your name on the sign up board at the gym if you’re interested in attending the game with us! #crossfitdavis #oaklandas #community #crossfit

A post shared by CrossFit Davis (@crossfitdavis) on Jul 30, 2018 at 8:33am PDT

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 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 sets rather than adding weight as you go.

WOD

AMRAP in 7 Minutes
50 Alternating dumbbell clean & jerks 50/35 lb
150 Double Unders

Workout notes

Today’s workout is a short time priority couplet where each round has a high number of reps for each movement. Most of us will need to break up both sets into smaller chunks. Use a dumbbell weight you could perform fifty reps while maintaining large sets with minimal rest.  For the double unders scale to a number of repetitions you could complete in about two minutes. The time cap is tight so getting past one round or into that second set of double unders will be a tough task! Hold a steady pace but move quickly!

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 12 Minutes
3 Push-up
6 Jumping alternating lunge steps
9 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a familiar weighted movement.   The total rep count is low for each movement so we’re looking for a scaling standard that has you easily performing each movement unbroken while fresh.  In a workout like this transition time will add up so do your best to move quickly between movements!

WOD

5 Rounds for time
400 M Run
15 Front Squats 135/95 lb

Workout notes

Today’s workout is in a similar format to the classic CrossFit girls workout “Nancy”.  We’re pairing running with a light weightlifting movement. If you are proficient at squatting you’ll want to push the pace on the runs a bit as it will take up a large part of the workout.  If you decide to scale the front squat load use a weight you can complete each round in at least 2-3 sets with short rest.

WOD

AMRAP in 21 Minutes
Power cleans 205/145 lb

200M Run E3MOM

Workout notes

Today’s workout will be scored by a single element weightlifting movement.  You will essentially have seven three minute intervals to complete a 200M Run and as many power cleans as possible. The benchmark load on the barbell is on the heavier side.  Use a weight that you could perform single repetitions in succession with short rest.  The suggested load is on the heavier side so test a weight that is a bit more challenging than what you might use in a high rep metcon.

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

for time

21-18-15-12-9-6-3

Kettlebell swings 32/24 kg
Left leg box step ups 24/20″
Right leg box step ups 24/20″

Workout notes

Today’s workout is a time priority couplet with a bodyweight movement and a light weightlifting movement.  We have a large number of kettlebell swings so use a weight you know you can get through each round in at least two to three sets. After you finish your swings you’ll perform a straight set of one legged step ups on each leg.  The step ups probably look simple on paper but completing a large set without alternating is a difficult task!  Start out with a steady cadence and try to keep moving at a pace you can sustain during each round.

Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

5 Rounds of 1 Minute on each station

alternating dumbbell snatch 50/35 lb
row for calories
wall ball shots 20/14 lb 10/9 ‘
air assault bike for calories
rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of reps across all four stations and five rounds to come up with one total number. We have an interval style workout with two monostructural movements and two “lifting” movements.  Do your best to work with a strong effort at each of the lifting stations and dial it back a bit on the bike and row so you can recover quickly.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 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. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

WOD

AMRAP in 7 Minutes

4 Front rack walking lunge steps 155/105 lb
7 Hang power cleans 155/105 lb
10 lateral burpees over the bar

Workout notes

This workout is a shorter workout with three difficult movements. The suggested barbell load is on the heavier side.  Especially when you consider how difficult lunges can be.  Remember that you are performing a unilateral movement which means most of the work is done by one leg.  Everyone should thoroughly test the barbell portion of this workout with their chosen weight to make sure they loaded the bar correctly.

Skill

Two rounds of tabata alternating between

Push press 75/55 lb
Power snatch 75/55 lb

Today’s skill work is another round of intensity training.  You will have a total of sixteen rounds using the tabata timer to accumulate as many reps as possible with the snatch and push-press.  We’ll alternate movements each round.  The suggested load on the barbell is very light.  Load up a weight you can complete a large number of reps in a set.  For most of us we’re looking at one sustained effort for each twenty second work period.

WOD

AMRAP in 15 Minutes
15 Push-ups
15 Box Jumps 24/20 ”
30 Squats

Workout notes

This WOD is a long duration triplet with three bodyweight movements.  Our skill work had some high intensity barbell movements and for this workout you’ll naturally find a lower intensity level if the push-ups are difficult for you.   Most of us will need to break up the push-ups early on and plan on tackling each round in small sets.  The goal for a workout of this length would be to find a consistent pace that you feel like you could maintain for the full 15 minutes and work there.

Skill

Squat Clean
1-1-1-1-1

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  There is not a clock for this skill work so recover between each attempt based on your ability but try to make attempts within two to three minutes of each other and add weight as you are comfortable.

WOD

AMRAP in 10 Minutes

20 Double unders
10 alternating dumbbell hang clean and jerk 50/35 lb

Workout notes

This workout is a time priority couple that has a heavy emphasis on the upper body! The best strategy for a high volume of double unders is to stay relaxed!  Do your best to perform most of the rope work by flicking the wrists and not tensing at the shoulders to move the rope.  For our clean and jerks we’ll transition with the dumbbell below forehead level and tackle each set of ten in the smallest number of sets possible. You definitely should be able to perform at least ten reps in a row with your chosen dumbbell while fresh.  If you can’t do that during warm up, you have gone too heavy!