Month: February 2019

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
15 Wall ball shots 20/14 lb 10/9′
10 Alternating dumbbell snatch 50/35 lb
Max calorie row

(even)
15 Wall ball shots 20/14 lb 10/9′
10 Alternating dumbbell snatch 50/35 lb
Max calorie air assault

Workout notes

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with fifteen wall ball shots and ten snatches prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need at least two medicine balls, two dumbbells as well as a rower and a bike.  Two athletes will be working at a time starting with wall ball shots and then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on wall ball shots but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds.

 

View this post on Instagram

 

2 weeks guys!! 2 weeks!! How the heck did that happen?! Get signed up at games.crossfit.com and choose CrossFit Davis as your affiliate! We’re looking forward to an inspiring 5 weeks with all of you! It’s a time to celebrate our fitness and our community! Don’t miss out! #crossfitdavis #open2019 #crossfit #crossfitgames

A post shared by CrossFit Davis (@crossfitdavis) on Feb 7, 2019 at 2:04pm PST

Skill

Front Squat
3-3-3-3-3

Work up to a strong effort three 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 8 Minutes

6 Power clean 135/95 lb
4 Push jerks 135/95 lb

Workout notes

Today’s workout is a short couplet of two barbell movements. Each round has a total of ten reps.  For the cleans the best strategy will probably  be to knock out each set of six in single repetitions.  Give yourself a little rest so you can complete the set of four jerks in one set.  Ideally you have a weight light enough that you can easily complete a set of four when fresh and under fatigue.  If you find that you need to break up the set of four early on you have gone too heavy!

Skill

EMOM for 10 Minutes

1 snatch from w/ pause above the knees + 1 hang snatch from below the knees

Today’s skill work is a two rep snatch complex.  For the first rep of the complex you’ll take the bar from the floor and pause above the knees prior to completing the lift.  Carefully lower the bar to the hang position and descend to the second start position by bending at the knees and hips.  Make an effort to keep your chest slightly up and at an angle rather than bending all the way over or being totally upright.  For both reps descend as deep in a squat as you are capable as you receive the bar overhead.  If  mobility  is an issue  for you these reps might end up as power snatches but that is okay.  Keep the load light and work on mechanics!

WOD

for time
21-18-15-12-6-9-3
Push-Up
Box jump 24/20″

Workout notes

Today’s workout is a task priority couplet with two basic movements.  Most movements in CrossFit are essentially full body movements but these two are fairly specific conditioning and strength movements for the upper and lower extremities. As usual your midline is always involved! Keep your midline tight during the push-ups and explode at the hips for each box jump.   You’ll have a little bit of recovery as you rotate through each round so try to keep the intensity high throughout the workout.

Skill

2 Rounds of tabata alternating between
Hollow rocks/hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 15 Minutes

400M Run
100 Double Unders
400M Run
100 Dumbbell Goblet squats 50/35 lb

Workout notes

Today we have a fifteen minute AMRAP with a lighter, high rep weightlifting movement and a couple of classic CrossFit skills.  Our round count will be pretty low considering how tough that large set of goblet squats will be. Keep the intensity high and try to get through that first round and knock as many reps as you can in the second round.  When it comes to the goblet squat use a weight that is on the lighter side.  Something you could knock out a VERY large set of squats to start the set of one-hundred would be a good weight.  If you are new to CrossFit and still working on squats a great option would be to leave the weight out of the equation and go with just an air squat.

Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.  If you have participated in this skill work before and got through it fairly easily practice strict chest to bar pull-ups or adding weight!

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Burpees

Workout notes

Today’s workout is a body-weight couplet with a total of one-hundred and fifty sit-ups and seventy-five burpees.  Your score will be the total time it takes for you to complete all of those reps in five rounds using drop sets.  In a workout with drop sets your goal should be to keep the intensity high under fatigue as the reps in each round get smaller. Despite the helpful rep scheme we are dealing with a high number of reps of both movements so starting out a sustainable effort is likely your best strategy.

Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After the bar passes your knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

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

Workout notes

Today’s workout is a time priority triplet with an ascending rep scheme.  The first few rounds will go quickly and should feel fairly simple but it won’t take long for the volume to accumulate increasing the difficulty as you progress through each round. We’ve seen alternating weighted step ups quite a bit but bodyweight step-ups might be unfamiliar.  In each round you will perform a straight set of step ups on each leg.  You will be able to move quickly but fatigue will set in fast while working on one leg so start out at a steady pace and try to work consistently for all twelve minutes.

WOD

for time
100 Push-ups
100 Sit-ups
100 Alternating dumbbell Snatch 50/35 lb

Workout notes

Today’s workout is in the format of a chipper.  Your score will be the total time it takes for you to complete all three hundred reps starting with one-hundred push-ups.  These set sizes are quite large so plan on breaking them up into smaller sets with short rest. If you are new to CrossFit or this level of volume consider decreasing the reps in each movement as a scaling option.

WOD

AMRAP in 20 Minutes

20 Pull-ups
30 Front squats 95/65 lb
40 Lateral burpees over the bar

Workout notes

Today’s workout is a long duration triplet with several difficult movements and a challenging rep scheme.  Each movement comes in large sets.  One way to scale would be by cutting the set sizes in half.  Smaller set sizes will make getting through each round more manageable.  If you are going to leave the rep scheme in tact break up each movement early and often rather than going all out in the beginning.  The biggest time crunch will likely be the burpees so do your best to find a sustainable pace while moving quickly and efficiently when it comes to that movement.