Month: November 2019

WOD

“Abbate”

for time *

1 Mile Run
21 Clean and jerks 155/105 lb
800 M Run
21 Clean and jerks 155/105 lb
1 Mile Run

*40 Minute time cap

Workout notes

This workout is a hero workout from CrossFit.com honoring U.S. Marine Corps Sergeant Matthew T. Abbate.  Much of your time will be spent running, if this volume of running looks like too much you can scale the load by cutting the distance in half for each run.  There will be a 40 minute time cap on this workout to make it out on the last run.  The barbell load is a bit heavier than the normal 135/95 so think about adding an extra 5 pounds to the weight you would normally scale to, but make sure you are able to complete quick singles without much set up before each rep with the weight you choose. Hero workouts usually have a bigger challenge in them than your day to day training. Scale either volume or load as needed but go hard and leave it all out there!

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VETERANS DAY HOURS

We will have shortened hours on Monday November 11th in observance of Veterans Day. There will be classes at 9:30 and 12:00 ONLY and Open Gym from 10:30-12. The gym wil be closed for the rest of the day.[/text-with-icon][vc_column_text]

WOD

With a partner or two

AMRAP in 20 Minutes
400M Uneven Farmer carry
40 Squat cleans 155/105 lb

Workout notes

We have a partner workout on the menu today.  We’ll set the clock for twenty minutes and you’ll be tasked with completing as many rounds as possible of a farmer carry and large set of squat cleans.  Choose two objects that you and your partner(s) can agree on and break up the 400M carry any way you see fit.  Distribute the work so that you keep moving and get back to the box as quickly as possible. Once you’re inside start working on a large set of squat cleans.  The suggested load is on the heavy side so most of us will want to perform single reps, alternating between partners. Again, the work does not need to be distributed evenly so if one partner is more comfortable with the movement you can break it up so that someone is always working while the other partner(s) are resting.[/vc_column_text][/vc_column][/vc_row]

 

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We’ll be celebrating the end of the CrossFit Games Open tomorrow at 2pm! Come join us for a beer or two! Even if you didn’t do The Open this year we’d love to see you! 20.5 goes down tomorrow at 10:30am! #crossfitdavis #beertime #20point5 #sudwerkbrew #intheopen #open2020 #openszn #community

A post shared by CrossFit Davis (@crossfitdavis) on Nov 8, 2019 at 4:34pm PST

WOD

10 Rounds of 90 seconds on 90 seconds off

4 Devil press 2×50/35 lb
7 Sandbag cleans 100/70lb
Max effort air assault bike for calories

Workout notes

Today’s workout is a ten round interval workout scored by the total number of calories you accumulate on the air assault bike after a buy in of devil press and sandbag cleans.  The rep counts probably seem low but remember that both the devil press and sandbag clean are movements that take a little longer than similar barbell movements so you will want to choose weights that are light enough you can move quickly and get to the bike with about thirty seconds left on the clock.  The devil press is a two arm dumbbell movement that starts with a burpee and finishes with the dumbbells overhead.  The most efficient way to perform the movement will feel like you are snatching the dumbbells above the shoulders and finishing by pressing out.  You can also try a burpee clean & jerk but be careful that you don’t go so heavy that you get slowed down.  Your sandbag weight should be light enough the you can knock out all seven reps in quick succession by picking up the sandbag as soon as it hits the floor. Adjust both the weights AND/OR reps so you are guaranteed to get some time on the bike in every round

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VETERANS DAY HOURS

We will have shortened hours on Monday November 11th in observance of Veterans Day. There will be classes at 9:30 and 12:00 ONLY and Open Gym from 10:30-12. The gym wil be closed for the rest of the day.[/text-with-icon][vc_column_text]

Skill

Back Squat

7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experienced lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them during their sets.

WOD

With a clock set for 12 minutes

1 Minute of Sit-ups
1 Minute of Wall ball shots 20/14 lb 10/9′
2 Minutes of Sit-ups
2 Minutes of Wall ball shots 20/14 lb 10/9′
3 Minutes of Sit-ups
3 Minutes of Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout has us working on two fairly simple movements.  We’ll start with just one minute of each movement and add a minute each round to finish with 3 minutes of sit-ups and 3 minutes of wall balls. Do your best to pace the wall balls so that you can minimize your rest during your work periods. Find a sustainable pace on the sit-ups and slow down just a bit if necessary so that you can catch your breath and be as fresh as possible moving back to the wall balls. Be careful not to burn out in that first round of each movement, half of the workout happens in the last round!

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Skill

EMOM for 10 Minutes

Power snatch + hang squat snatch

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to the hang position. Work on passing through the same positions on both lifts.   This is technique work so your load should be much lower than your max effort lifts.  Working from the hang position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.  If you aren’t already using the hook grip, now would be good time for some review

WOD

5 Rounds of 30 seconds on each station

Box Jumps 24/20″
Rest
Row for calories
Rest
Two arm dumbbell push press 50/35 lb
Rest

Workout notes

Today we have an interval style workout with a potential for a high volume of box jumps, dumbbell push press and five opportunities at a short sprint on the rower.  For the box jumps establish a cadence that lets you work for most of the thirty second interval.  For the push presses use dumbbells light enough that you can also work for most of the thirty second period by hanging on for one or two sets.  When it comes to the rower wind up the flywheel quickly and hold on to a strong pace.  Your score for this workout will be the total number of reps you complete after finishing all five rounds of both movements.

Skill

EMOM for 10 Minutes
Straight set of Strict HSPU or 2 Rep Strict press

For today’s skill work you will have to make a choice between either a gymnastics or a lifting movement.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. Optionally you can work with a barbell and a squat rack and work up to a strong effort 2 rep strict press.  The strict press falls off fast so start with a light barbell and move up in small increments. If you choose the strict press work on the minute adding weight as you go for 2 reps each minute.

WOD

AMRAP in 10 Minutes

8 Burpee
6 Alternating dumbbell snatch 50/35 lb
4 DB OH Walking lunge 50/35 lb *

* alternate arms each round

Workout notes

We have ten minutes on the clock for this triplet.  The set sizes are small so practice moving quickly and making short transitions.  Each round has a small set of overhead walking lunges which will likely be the tougher of the two dumbbell movements.  Choose your weight off of what you can do for a set of four.  Be sure to alternate arms so you can distribute the work evenly across the entire workout.  If overhead mobility is an issue holding the dumbbell overhead is probably not a good idea so consider scaling to a goblet style lunge or even just a bodyweight lunge without the dumbbell.

Skill

Power clean
1-1-1-1-1

We’ll spend a few minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

WOD

AMRAP in 15 Minutes

10 Kettlebell swings 32/24 kg
5 Front Squats 155/105 lb

Workout notes

Today’s workout is a time priority couplet with two weightlifting movements.  Both sets of movements are on the smaller side but we have a lot of time on the clock.  Use the benchmark loads as a guide based on what you normally lift.  Ideally you have weights that you can easily move while fresh. It’s not required during the workout but an unbroken set of both movements should be doable.  If you find that you are stuck breaking up the squats or swings early because of the weight you have gone too heavy.

Skill

EMOM for 10 Minutes
[odd] 30 seconds of strict pull-ups
[even] 30 seconds of push-ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement. Scaling options for pull-ups include using a band or performing ring rows. Scale push-ups as needed by dropping to your knees or elevating your hands with a low box but keep those reps as strict as possible!

WOD

AMRAP in 10 Minutes

20-40-60-80-100 …
Double unders
10-20-30-40-50 …
Alternating dumbbell power cleans 50/35 lb

Workout notes

Today’s workout is a short time priority couplet of double unders and alternating dumbbell power cleans with an ascending rep scheme.  If you do not yet have double unders, this would be great opportunity to work on the movement.  One option is to scale to single unders but attempt one double under every twenty reps. That means you will attempt one rep in the first round and add an additional rep every subsequent round.  For the power cleans use a weight you could complete at least the first round or two as an unbroken set.  If are forced to perform single repetitions at any point, you have gone too heavy!  After ten minutes are up your score will be the number of jump rope reps in the final round you finished all of the power cleans plus any additional reps in your last incomplete round.

WOD

5 Rounds for time

400M Run
21 Hang power snatches(below the knee) 45/35 lb
12 Thrusters 45/35 lb

Workout notes

Today’s workout is a task priority triplet with two barbell movements featuring an unloaded barbell.  Each round starts with a short 400M run but the volume will add up as you’ll be running over a mile after finishing five rounds.  The barbell weight should be one you can move confidently in large sets.  To scale you can use a training barbell or switch it up to dumbbells.  Keep them light and use one  for alternating hang snatches and a pair for thrusters.  If you are new to CrossFit or would like to scale the volume consider performing three or four rounds rather than all five.

WOD

AMRAP in 20 Minutes

10 Box Jumps 24/20″
5 Clean & Jerks 135/95 lb
10 Alternating pistols or medicine ball step ups
5 Clean & Jerks 135/95 lb

Workout notes

Today’s workout looks a little different than 20.4, but you will have a chance to work on the same movements without the heavy barbell increases.  There are three movements to tackle in each round. We’ll start with a small set of box jumps and five clean and jerks before finishing each round with a set of one legged squats or medicine ball step ups then another set of clean and jerks.  One legged squat or “pistol” is a difficult movement that requires a log of unilateral strength and mobility to pull off.  Test out the movement during warm up by starting with a narrow stance squat and eventually working up to an assisted one legged squat.  You can use your box as a target or grab a squat rack post or set of rings for assistance.  If mobility is too much of an issue scale to alternating step ups to keep the stimulus as close as possible.