Community Fitness Davis

Find your fittest self

Month: August 2018

  • August 22, 2018

    Skill

    EMOM for 10 Minutes

    1 Squat Snatch with pause in the bottom of the overhead squat

    Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

    WOD

    for time

    10-1
    Burpees
    1-10
    Alternating Dumbbell Snatch 50/35 lb

    Workout notes

    Today’s workout is a time priority couplet with a descending amount of burpees and ascending dumbbell snatches.  Each round has eleven reps in this ten round workout. The rep scheme front loads the workout with burpees and finishes with a high number of dumbbell snatches. Start out at a sustainable pace with your burpees and keep the intensity high as you get into the larger rounds of snatches.

     

     

  • August 21, 2018

    Skill

    EMOM for 10 Minutes
    [odd] 30 Seconds of Handstand Push-ups
    [even] 30 Seconds of Double Unders

    We have two difficult movements in today’s skill work. You will have five attempts at each movement to complete as many reps as possible in thirty seconds.  If you are proficient at both movements work on completing a large set of unbroken reps. If you are new to either movement attempt two-three sets without hitting failure.

    WOD

    for time
    50-35-20 *
    Kettlebell Swing 32/24 kg

    * 400M Run after every set

    Workout notes

    This workout is a three round couplet with descending reps of kettlebell swings.  Use a familiar weight and try to start the workout by knocking out as much of the fifty reps as you can.  Use the first two runs as recovery and start your second and third rounds of swings in the same manner as the first. Start with a large set and chip away with moderate sized sets.  Your last 400 should be an all out effort!

     

     

  • August 20, 2018

    Skill

    Front Squat
    2-2-2-2-2

    Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

    WOD

    AMRAP in 10 Minutes
    5 Pull-ups
    10 Push-ups
    15 Box Jumps 24/20″

    Workout notes

    This workout is a bodyweight priority triplet. Similar in format to the classic CrossFit workout “Cindy”, the rep count in each set is on the lower side. Scale each movement such that you are able to complete each set with little rest and quick transitions.

  • August 19, 2018

    WOD

    AMRAP in 20 Minutes

    15 Wall ball shots 20/14 lb 10/9′
    12 Deadlifts, 155/105 lbs
    9 Hang Power Cleans, 155/105 lbs
    6 Push Jerks, 155/105 lbs

    Workout notes

    This workout is a modification of a classic hero workout from crossfit.com. The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tired. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans. Use a medicine ball that has you completing each round of fifteen in two sets max.

  • August 18, 2018

    WOD

    AMRAP in 20 Minutes

    400M Run
    21 Kettlebell Swings 32/24 kg
    12 Toe-To-Bar

    Workout notes

    Our workout today lands in a longer time domain so that means you should plan on starting with a paced effort so that you don’t redline early on.  Kettlebell swings can by easily scaled by adjusting to “Russian” style swings if you are attempting a heavier weight. The kettlebell will tax your grip somewhat so remember that Toe-To-Bar will be slightly more difficult than when you are fresh. Remember to prevent your hands from  tearing and switch to some form of sit-up if necessary!

     

  • August 17, 2018

    Skill

    EMOM for 10 Minutes

    1 Power Clean + 2 Split Jerk

    For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

    WOD

    AMRAP in 10 Minutes
    10 Burpees
    30 Double Under

    Workout notes

    This workout is all about body weight movements.  Our burpees will be vanilla style so just jump and clap overhead and try to move quickly as they will take up the bulk of your time if you have double unders.  Do your best to keep your breathing under control as you transition to the small sets of double unders.  If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.

  • August 16, 2018

    Strength

    Front Squat
    3-3-3-3-3

    Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

    WOD

    for time

    27-21-15-9
    Thrusters 75/55 lb
    Sumo Deadlift High-Pull 75/55lb

    Workout notes

    This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but when you see large sets like this you should have a idea that you could do at least a very large number of reps in the first in one set and complete each round in 2-3.   For this workout choose a weight you can move fairly easily and continuously.

  • August 15, 2018

    Skill

    EMOM for 10 Minutes
    1 Power Snatch

    Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  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.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between attempts

    WOD

    For time

    15-12-9-6-3
    Power Snatch 95/65 lb
    Overhead Squat 95/65 lb

    Workout notes

    During the skill work you worked on a moderate effort power snatch for load and technique.  This metcon is meant to be on the lighter side so think about a weight that is probably much less than 60% of your max for both movements.  The overhead squat is always difficult and requires a good deal of mobility so make your best effort to squat below parallel and scale the movement and load if necessary!

  • August 14, 2018

    Skill

    EMOM for 10 minutes
    [odd] Straight set of Toes to Bar
    [even] Straight set of Handstand Push-ups

    During today’s EMOM we are working on two high skill movements. If you are new to toes to bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. This skill can be scaled to kipping swings or knee raises.  For the handstand push-ups we suggest being able to do 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.

    WOD

    5 rounds for time
    25 Sit Ups
    20 Lunges
    15 Box Jumps 24/20″

    Workout notes

    Today’s workout is all bodyweight movements. Focus on smooth and quick transitions between each movement. You can choose to pogo your box jumps or a steady pace of jumping up and stepping down to keep moving. Whatever you choose, make sure to focus on pulling your toes up and landing softly on top of the box in a partial squat. If you’re worried about the volume of each movement consider doing 3 or 4 rounds instead of 5.

  • August 13, 2018

    Skill

    EMOM 10 Minutes
    :30s of Strict Pull-Ups

    In this skill work we have 10 rounds of work today.  This setup should feel very different than when we alternate with another movement during odd and even minutes.  Now we are adding extra opportunity for work rather than performing another movement. Each round does not have to be completed in an unbroken set or any specific set size.  Complete as much work as possible during each 30 second interval but remember that performing strict strength work has a much bigger drop off in work capacity when you get fatigued so don’t go to failure right away and pace yourself! If you are still working on pull-ups attempt max effort chin over bar holds with a slow lower down or do ring rows!

    WOD

    5 Rounds with 1 minute on each station
    Two-arm burpee Dumbbell Deadlift 50/35 lb
    Medicine Ball Cleans 20/14 lb
    Row for calories
    Rest

    Workout notes

    This workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of repetitions and come up with one score.  Do your best to work hard at each station rather than gaming one station or another to increase your potential score.