Month: October 2019

 

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Who’s ready for some fun tomorrow?! If you are signed up for The Open we will see you at 10:30! Normal class schedule for 8:30 and 9:30 classes. It’s not too late to sign up! games.crossfit.com #crossfitdavis #intheopen #open2020 #openinoctober #community

A post shared by CrossFit Davis (@crossfitdavis) on Oct 11, 2019 at 5:49pm PDT

Skill

5×1 Rope Climb

It’s everyone’s favorite day! Spend today’s skill practice working on learning to climb the rope! Pack your long socks or knee sleeves today to protect your ankles and shins!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you.  For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time or practice a few legless or short rope climbs if you are ready.

WOD

10 Rounds for time or AMRAP in 15 Minutes *

8 Ground to overhead 95/65 lb
10 Bar facing burpees

Workout notes

Today we’ll tackle the first CrossFit Open workout for the 2019/2020 games season.  Your score will be the time it takes you to finish ten rounds of the couplet or however many rounds and reps you complete in fifteen minutes.  Each round starts with eight barbell “ground to overhead” reps.  That means you can snatch or clean and jerk if you prefer.  The snatching the weight means each rep will be faster but you might find that eighty snatches is unsustainable so clean and jerks are a great choice for most of us.  The Rx version of the workout calls for a two footed jump over the bar but scaling to step over burpees is also an option.

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three 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 *

Wall ball shots 20/14 lb 10/9′

* 20 seconds of double unders EMOM

Workout notes

Today’s workout will be scored by the total number of wall ball shots you complete in ten minutes.  To make those wall ball shots a little harder we’ll start with twenty seconds of double unders every minute starting at 0:00.  There is no prescribed amount of double unders in each round so use those twenty seconds to practice double unders with a little fatigue or go for an unbroken set if you are experienced.    You could game the workout by skipping the double unders but that is not the intent of this challenge!   Getting one double under will earn you the Rx badge next to your score so make an honest effort if you are ready and then go hard on the wall ball shots.  If you are new to the jump rope scale to single unders but make one attempt at a double under in every round.  If you get your first double under during this workout slap yourself on the back and put it on the PR board!

Skill

EMOM for 10 Minutes

1 Squat snatch with pause in the bottom of 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 while keeping your feet flat, chest up and elbows locked out .  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, still pausing in your catch position, 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

AMRAP in 10 Minutes

20 Front rack walking lunge 75/55 lb
20 Push-ups

Workout notes

Todays workout is a simple couplet but the movements are tough. The front rack lunge weight may look light, but the rep count in each round is high and holding the front rack position will get hard after a round or two of push-ups.  Focus on keeping your elbows high and make sure to select a weight that allows you to keep your torso upright through each step.  For the push-ups choose a version that you can move through without too much difficulty while still challenging yourself. If you are scaling to knee push-ups and doing 10+ reps in a row it may be time to scale up to box push-ups.

Skill

1RM strict weighted pull-up

Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these three options.

WOD

10 rounds of 30 seconds on each station

two arm dumbbell power cleans 50/35 lb
rest
burpees
rest

Workout notes

Today we have an interval style workout with a potential of a high volume of burpees and two arm dumbbell power cleans.  You will have a total of ten opportunities to practice high intensity bouts with a 1:1 work:rest ratio.  Use this workout to practice moving as quickly as possible during the burpees rather than working at the same pace you would in a longer workout with burpees. Your dumbbell weights should be light enough that you can move them quickly and for the majority of the thirty second work period.  Your score for this workout will be the total number of reps you complete after finishing all ten rounds of both movements.

Skill

EMOM for 10 Minutes

Squat clean w/ pause in bottom of squat

We’re working on some positional awareness in the squat clean today.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive pause momentarily and take a quick assessment of your position.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

3 Rounds for time

50 Sit-ups
35 Kettlebell swings 32/24 kg
20 Box jumps 24/20″

Workout notes

This workout is a simple three round triplet with two bodyweight movements and a weighted movement.  Your score will be the total time it takes for you to complete all three rounds.  Our set sizes are on the larger side for all three movements.  You will want to maintain a sustainable pace for your sit-ups and box jumps.  Break up the kettlebell swings into smaller manageable sets and use a weight that you can swing easily for at least 10+ reps.

Skill

Every 90s for 12 rounds

20 Double unders then 1 push jerk + 1 split jerk

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort push jerk + split jerk.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for the jerk complex.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give yourself a thirty second cap so you have plenty of time to attempt the complex regardless of how the double unders go.

WOD

for time

30 Power cleans 135/95 lb
30 Push jerks 135/95 lb

Workout notes

This workout is a little twist on the classic CrossFit workout “Grace” which is thirty clean & jerks for time.  In this version we are going to complete thirty reps of each movement but we’ll progress through the clean and then jerks as a chipper.  In the classic version of grace you can easily get through the workout by performing single clean and jerks with a quick break between reps.  That strategy will work for the power cleans but it will prove disastrous for the jerks. You’ll want to load your barbell to a weight you can complete thirty jerks in a reasonable number of sets.  If you are stuck doing single jerks and dropping the barbell after each rep, you’ve added thirty more cleans to your workout and your weight is way too heavy.

 

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NO YOGA TOMORROW!! Regular Sunday Yoga will resume NEXT SUNDAY! #yogaatCFD #crossfitdavis

A post shared by CrossFit Davis (@crossfitdavis) on Oct 5, 2019 at 3:02pm PDT

WOD

5 Rounds for time

400M Run
21 Thrusters 45/35 lb
12 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two lifting movements a short run inside the complex.  The total workout time will be fairly long so start out at a sustainable pace so you can maintain even split times for each round.  The suggested load for the thrusters is an empty barbell which should be very light.  You can scale to a training bar or a pair of light dumbbells if need. Each movement can be scaled individually but you can also scale the total volume by chopping off a round or two.

WOD

with a partner *

30 Rounds for time

5 Sandbag cleans 100/70 lb
3 Burpee Box Jumps 24/20″
100M Run

* Alternating each round so that each partner does 15 rounds.

-40 Minute time cap

Workout notes

We’ll tackle today’s workout in teams of two.  Your score will be the total time it takes you to complete thirty rounds alternating every round so that each of you complete fifteen total rounds.  Unlike other partner workouts that we have done in the past you and your partner will simply be alternating rounds rather than reps.  Because of that you’ll have a fairly fixed work/rest ratio.  Remember you will be resting while your partner works so challenge yourself on the run rather than use it as recovery.

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

Tabata Strict Pull-up
Tabata V-ups
Tabata Push-ups

one minute rest between rounds

Workout notes

Today we have a three round, three movement interval workout consisting of bodyweight movements. All three movements are essentially strict in that you won’t be transferring momentum from your core like you would in a kipping pull-up.  Scale any of the three movements to a standard you can maintain for the entire workout.  For pull-ups that might mean using a band or rings for ring rows. Push-ups can be scaled by putting your hands up on a box. Scale v-ups by bending your knees rather than keeping your legs straight and bring your knees to your chest.  If you maintain hollow body in the bottom of the rep you should feel a similar stimulus to a v-up.  The Tabata interval is eight rounds of twenty seconds on and ten seconds off.  Count your score by adding up the total number of reps you complete across all three Tabata’s.

Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 10 Minutes

8 Deadlifts 155/105 lb
4 Push press 155/105 lb
2 Front rack walking lunge step 155/105 lb

Workout notes

Today’s workout is a short triplet of three barbell movements.  The benchmark load is fairly heavy for the push press and lunge but the set sizes are small.  You can use this opportunity to try a heavier load than you might normally use but be sure to test both the lunge and push press and adjust the weight on the bar according to which is most difficult.  You should be able to complete a set of each movement when fresh but there is no need to try to do an entire round “unbroken” and it might even slow you down across ten minutes.  Add some strategic rest as needed and if you do an extra power clean here or there you might find that your breaks are shorter which will allow to maintain a fairly steady intensity level.