Month: January 2020

WOD

AMRAP in 20 Minutes

100 Meter run
7 Hang power cleans 115/85 lb
4 Push jerks 115/85 lb

Workout notes

Today’s workout is another long one.  Each round starts with a short run and finishes with a moderate weight barbell complex.  Ideally your weight is light enough that you can complete the hang power cleans in two sets at most and then knock out the jerks in one set for the majority of the workout.  This format is essentially an interval style format where you will have the time on the run to rest up for your next round of cleans and jerks. Most of us will end up with a fairly high round count with lots of transitions.  Watch for cars on the run and take your time making your way in and out of the gym if classes are busy!

 

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This Saturday our 8:30 and 9:30 classes will be completing the Natalie Corona Memorial Workout. All are welcome to attend to help us remember and honor Natalie. If you can’t make it to our gym this weekend but this want to complete the workout make sure to tag us. We loved seeing how many people did this workout for Natalie last year from near and far ???? #crossfitdavis #nataliecorona #neverforget #community

A post shared by CrossFit Davis (@crossfitdavis) on Jan 7, 2020 at 9:13am PST

SKILL

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

Metcon

AMRAP in 20 Minutes
20 Box Jumps 24/20″
30 Alternating dumbbell power cleans 50/35 lb
40 Wall ball shots 20/14 lb 10/9′

Workout notes

We have a fairly long workout on the menu today with large sets of three conditioning movements.  For the box jumps practice moderating your pace by taking a breath and the bottom or top of the rep and try to maintain a continuous pace.  When it comes to the dumbbells you will want to choose a weight you can maintain touch and go reps for fairly large sets rather than slugging it out with a dumbbell that is too heavy.  When you move to the wall ball shots, transition quickly but collect yourself and start with a big number so you can knock out most of the reps in that first set. Break up the remaining reps into smaller chunks resting for a short time between each until you finish the round.

EMOM for 10 Minutes

[odd] straight set of kipping toe-to-bar
[even] 30 second handstand hold or free standing handstand

Use this time to practice your kipping swing or toe-to-bar with a kip as well as your positioning during a handstand. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   If you are new to toe-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. For the handstand you can choose to kick up to the wall or try a freestanding attempt out on the floor.  Don’t be afraid to challenge yourself a little but start with a sustainable effort for both movements and try to maintain that effort across the entire 10 minutes.

WOD

4 rounds with one minute on each station
Row for calories
Rest
Sandbag lunges 100/70 lb
Rest

Workout notes

We’ll be using the interval timer for today’s workout as well.  The task for today is four rounds with one minute to work at two movements. Each work interval will be followed by a minute of rest so make sure to use the working minute to the fullest and up your intensity level. Choose a sandbag that you can hang on to for the majority of the minute. Be sure to keep your torso upright as you complete each lunge. If your hips are shooting up first that is a good indication that your sandbag is too heavy. A medicine ball can be used in place of a sandbag if the weights available are too heavy.

Skill

EMOM for 10 Minutes

1 Push Jerk + 1 Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice sound mechanics before you increase the weight.

WOD

AMRAP in 10 minutes

1-2-3-4-5-6…
Sumo deadlift high pull 95/65 lb
Thrusters 95/65 lb

Workout notes

We have double duty on the barbell today!  For this ten minute AMRAP you will want a bar that is loaded to a light enough weight that you can perform both movements with in fairly large sets.  The rep scheme is deceptive so be sure to test out several reps with both movements.

SKILL

2RM Strict Weighted Pull-Up

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

WOD

7 Rounds of 30 seconds on each station

Push-ups
Rest
Kettlebell swings 32/24 kg
Rest
Double unders
Rest

Workout notes

Today we have a long duration interval workout with seven rounds and three stations.  You will have a thirty seconds on each station and then another thirty seconds to rest and transition.  With short bouts of work like this you should do your best to keep the intensity high for most of each thirty second work period and use that rest interval to prepare for the next station.  If you are good at double unders you could easily game the workout by going easy on the first two movements but that is not the intent of this format!  Challenge yourself early and try to hold your numbers as you progress through each round.  If you are scaling to single unders consider giving the drag ropes a twirl!

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.  Pause momentarily with the bar below the knees.  After the pause 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

50 Burpees
50 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a difficult couplet with large sets of two movements.  Each round starts with a big set of burpees and finishes with a large set of dumbbell snatches.  Your score will be the total number of rounds and reps you complete in twelve minutes.  With large sets like this we are definitely not in sprint mode and you’ll probably have a fairly low number of scored rounds. Getting two rounds plus will be a challenge for most of us.  The best strategy is probably going to be pacing that first round of both movements and increasing intensity in the second round.

WOD

5 rounds with one minute on each station

1 minute of rowing for calories
1 minute of sandbag squats 100/70 lb
1 minute air assault bike for calories
1 minute of sandbag lunges 100/70 lb
1 minute of rest

Workout notes

We’ll have almost twenty five minutes on the clock for today’s workout.  The workout calls for five rounds and four stations with a minute on each and then one minute of rest between each round.  Two of the stations will be short monostructural pieces and on the other minutes you will alternate between sandbag squats and lunges.  For bigger classes we’ll get into groups of four with a rower, a bike and two sandbags for each group and rotate in the same order as the workout is written.  We’ll each start at a different implement and rest after four minutes.  This workout is a fairly long one so moderate your pace early on and try to hold the same numbers in all five rounds.

WOD

AMRAP in 20 minutes
5 Strict pull-ups
10 Push-ups
15 Box jumps 24/20″

Workout notes

We have a fairly long workout on the menu today.  You’ll need a box for box jumps and a station for pull-ups.  The workout calls for strict pull-ups so setup a band or rings if twenty minutes of strict pull-ups seems daunting.  Dropping down to single reps will probably have for a lot of people but if one rep is a struggle early on, you’ll probably want to scale in some fashion.  For push-ups you can reduce the range of motion by performing them on your knees or use your box to effectively reduce your bodyweight.  With two strict bodyweight movements and a large set of box jumps in every round, slow and steady will win the race. Break up the arm movements often and don’t forget to lock into a sustainable cadence on the box jumps.

Skill

EMOM for 10 Minutes
1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

AMRAP in 10 Minutes

20 Kettlebell swings 32/24 kg
20 Weighted step ups 50/35 lb

Workout notes

Today’s workout is a moderate duration couplet with two weighted movements.  You’ll want to use a kettlebell that allows you to start each round with a fairly large set. For the step ups you will set your kettlebell aside and use a dumbbell.  This means you will need to dial in two weighted items for today’s workout.  The step up weight is benchmarked lighter than the swings because of how difficult they are. Remember that you can hold the dumbbell any way you like so try out a few different options before the workout starts to find your preferred method.