Month: December 2019

 

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Hours for next week! Safe travels for all of you heading out of town for the holiday! We’ll see the rest of you at the gym! ????#crossfitdavis #holidayhours

A post shared by CrossFit Davis (@crossfitdavis) on Dec 21, 2019 at 3:28pm PST

WOD

AMRAP in 20 Minutes

9 Toe to bar
15 Box jumps 24/20″
21 Burpees

Workout notes

Today’s workout is a long duration AMRAP with three difficult bodyweight movements.  Toe-to-bar will be the most technically challenging of the three movements. A lot of toe-to-bar scaling options exist.  Use the one that will help you work on the fundamentals of the drill.  V-ups or a difficult style of sit-up will help build core strength and kipping knee raises will help you start to string reps together by generating momentum with a swing.  For the box jumps and burpees you’ll want to slow your pace somewhat so you can move continuously throughout the twenty minutes.

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
20 Wallball shots 20/14 lb 10/9′
Row for calories

(even)
20 Two arm dumbbell power cleans 50/35 lb
Air assault bike for calories

Workout notes

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with twenty wall ball shots prior to repping out calories on the rower.  Rest ninety seconds and then start a set of two arm dumbbell power cleans before you finish with an all out sprint on the bike for calories. 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 up to four.  Each group will need at least one medicine ball and a pair of dumbbells as well as a rower and a bike.  Two athletes can be working at a time starting on wall ball shots or power cleans.   When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests. 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. If needed scale both the number of reps as well as weight on the medicine ball and dumbbells to finish with enough time to knock out some calories at each station.

 

 

 

Skill

Every 90s for 10 rounds

30 seconds of drag rope double unders then 1 squat snatch

Today we have an alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have ten opportunities to work up to a strong effort squat snatch. We’re also going to start using our new drag ropes!  If you didn’t get a chance to use these during the Hoedown, you are in for a treat! Give yourself a 30 second cap in each round. Their weight is similar to a speed rope but the air resistance is much higher.  Don’t be surprised if it takes a few rounds to get adjusted!

WOD

for time

100 Dumbbell snatches 50/35 lb

Workout notes

Only one element in today’s workout! Your score will be the total time it takes for you to complete one-hundred dumbbell snatches.  You can perform these in touch and go sets or if you would rather slow down your pace a little you can reset the dumbbell on the floor.  If you are performing singles it should be for pacing and not because your dumbbell is too heavy.

 

Skill

EMOM for 10 Minutes
1 Squat clean thruster

The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  We’ll start by cleaning the bar from the floor and dropping into the bottom of your squat, from there, drive upwards and pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

for time

30 Thrusters 95/65 lb
200M Run
21 Thrusters 95/65 lb
200M Run
12 Thrusters 95/65 lb
200M Run

Workout notes

Today’s workout has a high volume of thrusters and three short runs.  The benchmark load on the bar is fairly light so keep that in mind when choosing your weight on the barbell.  Ideally you can open up each round with a large set and then chip away at the rest of the reps. It’s okay to treat those second and third runs as a recovery run which will make this workout feel a lot like an interval workout so move quickly but use that time to get ready for your next set on the barbell.

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. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 Minutes

20 Alternating dumbbell power cleans 50/35 lb
10 Burpee box jumps 24/20 ”

Workout notes

Today’s workout is a longer AMRAP with a large set of dumbbell cleans and ten burpee box jumps.  Ideally you will use a dumbbell weight that you can complete each round of twenty in large sets.  If one clean is max effort and you are resigned to knocking out singles with a bunch of rest, you have gone too heavy.   Burpee box jumps are significantly more fatiguing than vanilla burpees so slow down your pace accordingly and work at a sustainable effort.  For this movement we’re looking for a cadence that you can maintain rather than sprinting a few reps and taking long breaks.

 

 

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Tuesday is the last day to donate used or gently used twin bed sheets and blankets! Thank you to everyone who has donated so far! Let’s fill that box up guys! #crossfitdavis #seasonofgiving ????????

A post shared by CrossFit Davis (@crossfitdavis) on Dec 16, 2019 at 6:20pm PST

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

WOD

AMRAP in 20 Minutes

5 Sumo deadlift high-pull 95/65 lb
10 Front rack walking lunge steps 95/65 lb
15 Push-ups

Workout notes

Today’s workout is a twenty minute triplet of two barbell movements and one bodyweight movement.  Each round starts with a small set of sumo deadlift high-pulls.  The benchmark weight on the bar is on the moderate to heavy side.  You’re not required to go unbroken during the workout but you should be able to if you wanted to.  Avoid using a weight so heavy you are forced to perform single reps.  The large set of push-ups will probably be the most challenging part of the workout.  Use a standard you can maintain for all twenty minutes even if you have to break up each round into smaller chunks.  Push-ups tend to fall off fast so break them up early and often so you can keep moving.

Skill

EMOM for 10 Minutes
3 Power cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 3 reps as a touch and go set, but you should be able to follow yourself quickly for the second and third rep leaving at least thirty seconds of the minute.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

3 Rounds for time

50 Sit-ups
400M Run
30 Kettlebell swing 32/24 kg

Workout notes

Today we have a three round triplet with large sets of sit-ups, kettlebell swings and a short run.  For the sit-ups you’ll want to work at a steady and sustainable pace rather than sprinting out of the gate.  For the runs your focus should be on keeping the intensity high rather than treating them as recovery pieces.  Ninety total swings is a high volume of reps and with sets of thirty you will most likely want to break up each round into smaller chunks.

WOD

In teams of 2 or 3 *

AMRAP in 30 Minutes

Row for meters

* alternate partners every 60 seconds

Workout notes

Today’s workout is essentially an interval style workout with you and one or two other parters.  We’ll be using the Concept 2 rower as our only implement today.  Take turns on the rower giving yourself a minute to score meters.  Don’t worry about resetting the rower after when you switch with your partners.  Keep the monitor on so you end up with one large number of meters at the end of the workout.  Practice quick transitions and keep flywheel spinning! Your score will be the total number of meters rowed in thirty minutes.

EVENT 1,2 – “48 burpees (and some barbell stuff)”

With a clock set for 12 minutes

Part A

for time (10 minute cap for this portion)

21 Lateral burpees over the bar
18 Hang power cleans
15 Lateral burpees over the bar
12 Front squats
9 Lateral burpees over the bar
6 Hang squat cleans
3 Lateral burpees over the bar

then with your remaining time

Part B

Work up to a max effort clean.

This workout will have two scores.  The time or total completed reps in the first workout and your total pounds lifted in the second workout.

MOVEMENT STANDARDS

“All divisions”

You may start lifting any time after you complete Part A.  A power, split or squat clean is acceptable for your max lift.
All plates used during the lifting portion of the workout must be re-stacked neatly on the floor following your final lift.

“RX”

135/95 lb and a two footed jump over the barbell.

“Scaled”

95/65 lb and step over burpees permitted.

EVENT 3 – “Numbers”

“Rx”

for time (8 minute cap)

3 Rounds of
8 Alternating dumbbell snatch 50/35 lb
7 Toe to bar

4 rounds of
6 alternating dumbbell snatch 50/35 lb
5 Pull-ups *

5 rounds of
4 alternating dumbbell snatch 50/35 lb
3 bar muscle ups

* Tiebreak time will be the end of the 4th round of pull-ups.

“Scaled”

for time

3 Rounds of
8 Alternating dumbbell snatch 35/20 lb
14 Sit-ups

4 rounds of
6 alternating dumbbell snatch 35/20 lb
10 Sit-ups with a medicine ball 20/14 lb *

5 rounds of
4 alternating dumbbell snatch 35/20 lb
6 Strict push-ups

* Tiebreak time will be the end of the round of the 4th round of sit-ups.

EVENT 4

TBA

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PLEASE NOTE

Skill

EMOM for 10 Minutes

[odd] 30 seconds of strict pull-ups
[even] 30 seconds of push-ups

We’re working on strict upper body strength for today’s workout. You will have five opportunities to knock out thirty seconds of strict pull-ups and another five for push-ups.  Scale both movements to a standard you can keep up for about half of each minute.  Pull-ups can be scaled by using a band or ring rows and for push-ups you can use an abmat as a target rather than the floor, or shorten your lever by working from the knees.

WOD

5 Rounds for time

20 Kettlebell sumo deadlift high pulls 32/24kg
10 Front squats 135/95 lb

Workout notes

Our workout of the day is a five round couplet that will be scored by the total time it takes for you to complete all five rounds.  The kettlebell sumo deadlift high pull might be unfamiliar so review the mechanics before you start the workout.  Setup with your toes pointing out while in a wide stance.  Keep your back upright and quickly drive the kettlebell upward finishing with the handle above the clavicles and below the chin.  Each round finishes with a moderate sized set of front squats.[/vc_column_text][/vc_column][/vc_row]