Month: April 2020

Join us in the Zoom room for today’s challenge!

https://us04web.zoom.us/j/5352529152

SATURDAY SUPER ZOOM WOD

AMRAP in 20 Minutes
100 burpees
100 snatches or cleans
200 mountain climbers

Workout notes

For today’s workout we’ll be slogging through large sets of three difficult conditioning movements.  The workout starts with one-hundred reps of burpees. If you’ve been following us for a while, you know how difficult large sets of burpees can be.  Our best advice is to take the first twenty or so at a slow pace. Try to work through all one-hundred reps at a cadence you can maintain.  When you finish your burpees you’ll go straight into a large set of cleans or snatches.  If you have a barbell, keep the load light so you can do large sets with short rest in between.  If a dumbbell or kettlebell are your only implement scale the movement by performing cleans rather than snatches if your load is too heavy to allow snatches.  Finally we’ll finish each round with a large set of mountain climbers.  Our round count will be low and getting through one round will be a challenge. In the end your score will be the total number of rounds you complete plus any additional reps in your final incomplete round.

 

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A post shared by CrossFit Davis (@crossfitdavis) on Apr 5, 2020 at 6:28pm PDT

Join us at 6:00 PM Friday  or at 9:00 AM Saturday, Sunday in the Zoom room.  Kids class will be happening again Saturday at Noon as well!

https://us04web.zoom.us/j/5352529152

If you don’t have the password check with your coach or jump into the facebook group CFDATHOME

AT HOME WOD

“Nancy”

5 Rounds for time

400M run
15 overhead squats

Workout notes

This will be our final named workout in named workout week.  It’s been a lot of fun and something we hope to do when the gym re-opens.  Nancy is a task priority couplet with a bodyweight and a weightlifting movement.  If you have a barbell you can try this with the benchmark load of 95/65 lb.  The rest of us will be wrestling our dumbbells or kettlebells for the duration of the workout.  If you struggle with overhead squats normally or you are still working on your mobility, you’ll probably want to scale to a globet squat.  For the one arm version break up the reps however you see fit but try to distribute the work evenly across both arms.

AT HOME WOD

“Chad”

for time

1000 Step-ups

Workout notes

Wowzers, that’s a big number.  This workout definitely falls into the “Hero” category.  In the benchmark version you would use a 20″ box and wear some kind of vest or weighted ruck. To complete all one-thousand step ups you will need about an hour give or take so consider this a long workout. Akin to more of a hike or steep climb.  Your intensity should be on the low with you moving steadily throughout.  Consider scaling by giving yourself time cap or significantly reducing the volume.  If you want to climb about five-hundred steps you would give yourself a thirty minute time cap.

AT HOME WOD

AMRAP in 20 Minutes

2-4-6-8 … *
cycles of

12 deadlifts
9 hang cleans
6 push jerks

*400m run after each round

Workout notes

This workout is a mash up of another classic CrossFit hero workout “DT“.   Each cycle consists of a set of deadlifts, hang cleans and jerks.  We’ll start with two cycles and then follow up with a 400m run to finish the first round.  In the second you’ll complete four cycles of “DT” and so on.  After twenty minutes your score will be the total number of cycles in the last round you complete the sets of “DT” and the run.  “DT” is benchmarked at 155/105 lbs.  If you have a barbell scale use a weight light enough that you don’t have any trouble with six push jerks when fresh.  Most of us will be using our dumbbell or kettlebell for the workout. If that’s you and the object is light enough complete one cycle on each arm before switching to the other.  If you are stuck with an object is heavier. Break it up as you need to and ditch the push jerks if they are unmanageable.

AT HOME WOD

“Kalsu”

for time *

100 One or two arm thusters
* 5 Burpees EMOM

Workout notes

Today’s workout is another classic CrossFit hero workout and this one is a beast. The task at hand is one-hundred thrusters with whatever implement you have handy.  We’d like you to be able to finish the workout in under twenty minutes which means an average of five thrusters per minute.  If you have a weight that is on the heavy side consider scaling the reps to seventy-five or fifty or modifying the thrusters to goblet squats.  Burpees can also be scaled in number. Scale those to three or four reps if needed so you can start on the thrusters after about twenty seconds.

 

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This is our full Zoom schedule! We are excited to be offering classes each day now for those of you who are thriving in a class setting. It’s so fun for us to see your faces! Take advantage of class times when you can! #crossfitdavis #community #CFDathome #CFDonzoom

A post shared by CrossFit Davis (@crossfitdavis) on Apr 5, 2020 at 6:28pm PDT

AT HOME WOD

Grace, Randy then Annie!

for time

30 clean & jerks

1 minute rest

75 snatches

2 minutes rest

50-40-30-20-10

Double unders
situps

Workout notes

We have some fun workouts planned for this week!  The program is calling for a mix of hero and named workouts from CrossFit.com.  Today you’ll tackle two barbell workouts with short and then finish off with a classic bodyweight workout.  The benchmark loads are 135/95 and 75/55 respectively.  If you are light on equipment (like most of us) the elephant in the room will most likely be the snatches.  Drop the reps significantly if that’s the case or change the workout to 75 alternating power cleans.

SUNDAY SUPER ZOOM

Join us at 9AM today in the zoom room!

https://us04web.zoom.us/j/5352529152

You’ll need the room password to join from now on.  If you don’t have it yet please reach out in one of our channels.

“The Chief”

5 rounds of 3 minutes on 1 minute off

3 cleans
6 push-ups
9 air squats

Workout notes

Most of us will be tackling this workout with a dumbbell or kettlebell.  If you are in that boat you can break up the cleans  or perform an entire round on one arm and alternate every round.  If your kettlebell or dumbbell are on the heavier side alternate arms or switch it to one or two reps.  Whatever you choose do your best to distribute the work evenly across both arms.  If you are one of the lucky ones to have a barbell at your home gym you can perform this workout as it’s written with an “Rx” benchmark of 135/95 lbs on the barbell.

SATURDAY SUPER ZOOM

Join us at 9AM today in the zoom room!

https://us04web.zoom.us/j/5352529152

AMRAP in 20 Minutes

50 sit-ups
35 swings (dumbbell or kettlebell)
20 overhead walking lunge steps

Workout notes

The swings in today’s workout can be performed with a kettlebell or dumbbell. We’re review dumbbell swings in the zoom class as it’s probably and unfamilar movement.  If your object is on the heavier end you can scale the number of reps.  If overhead movements are troublesome consider scale to front rack or bodyweight lunges.

AT HOME WOD

10×3 minutes

for time
30 mountain climbers
20 jumping squats
10 alternating one arm devil press

Workout notes

We have thirty minutes on the clock for today’s workout.  The task at hand is ten sprints where you will record the time of each attempt.  Ideally you finish each round with some time to spare. Scale your mountain climbers and jumping squats to a number that allows you to work through each set at a regular cadence.  Air squats are a great substitution for jumping squats if those give you trouble.  If you’re stuck with a dumbbell or kettlebell that is too heavy scale to burpees. The priority for this workout is moving fast for each work effort so adjust accordingly if the volume is too high.

AT HOME WOD

for time

2 mile bike
1 mile run
100 Burpees
1 mile run
2 mile bike

Workout notes

Not much to say about this one! You’ll need a bike and a one and two mile route mapped out in your neighborhood.  For most of us we’re looking at a 30+ minute workout so if you new to CrossFit or this level of volume, consider cutting the reps for each movement in half.