Author: cfdavis

Workout of the Day
3 rounds of 7 minutes on 2 minutes off
40 double unders
7 deadlifts
10 goblet lunge

We’re gonna move some heavier weight around today! You’ll need a barbell, a dumbbell and a jump rope for this interval style workout. Choose a weight for the deadlift and lunge that allows you to start out with unbroken sets. Breaking it up later on in the workout is totally fine but you won’t want anything to be too heavy from the start. Double unders can always be scaled by volume if needed to something that feels more manageable and repeatable when you are fatigued. If you’re not sure about a good number for you here feel free to complete 40 singles with a double under attempt every ten reps. Your score today will be total rounds plus extra reps.

standard: 155/105 lb, 20/35 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb, drag rope
overachiever: 225/155 lb, 75/55 lb, drag rope

Skill
Handstands:)
handstand holds, handstand walk or wall walk practice

Spend about ten minutes working on the handstand skill of your choice. If you are interested in completing the CrossFit Open workout in class as prescribed you can use this time to practice wall walks to the written standard of the workout. You’ll also need to set up tape lines. One that is 10″ from the outside edge of the tape to the wall and one that is 55″ from the inside edge of the tape to the wall for women and 60″ from the inside edge of the tape to the wall for men. You can also choose to practice handstands or handstand walking during this time. Let your coach know if there is something specific you are working on!

Workout of the Day
Choice #1
OPEN Workout 22.1
AMRAP in 15 minutes
3 wall walks
12 alternating dumbbell snatches
15 box jump overs w/step down
OR
Choice #2
AMRAP in 15 minutes
30 shoulder taps in a plank hold
12 alternating dumbbell snatches
15 box step overs w/medicine ball

You have two options today for a fifteen minute AMRAP. Every Friday for the next three weeks the class workout will feature the CrossFit Open workout and depending on what the workout is there will be other options or suggested options for those that want to switch things up. If you’re wanting to approach these Friday workouts seriously make sure to pay attention to movement standards before the workout starts. If you are feeling box jumped out after Wednesday’s workout or the wall walk option looks daunting feel free to choose workout #2 for today! You’ll have some time before the workout to give wall walks a try or just practice your handstands depending on what you want to work on. Regardless of what option you choose your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35lb, 24/20″
overachiever: 50/35 lb, 24/20″

Skill
10×3
strict pull-ups or weighted strict pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups. You can do these unweighted, weighted or with a band. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times.

Workout of the Day
AMRAP in 15 minutes
5 dumbbell right arm push press
5 dumbbell left arm push press
10 calories on bike or rower
15 medicine ball cleans

You’ll need one dumbbell, a medicine ball and either a bike or rower for today’s fifteen minute AMRAP. Choose a dumbbell that allows you to complete both sets of five unbroken for the push press. The medicine ball clean looks simple but it packs a punch! Spend some time before the workout practicing this movement so that you are comfortable with this movement. Do your best to pick a pace and stick to it on your rower or bike so that you don’t lose time there. Your score at the end of the workout will be total rounds plus extra reps.

standard: 35/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 65/45 lb, 30/20 lb

Skill
EMOM for 10 minutes
1 squat snatch + 2 OHS OR 3 power snatches

You can make a choice today between squat snatching or power snatching. Either way you’ll be completing 3 total lifts: a squat snatch plus two additional overhead squats or three power snatches. If you struggle with mobility when it comes to the overhead squat position feel free to go the power snatch route.

Workout of the Day
With a clock set for 12 minutes
4 rounds of 30s at each station
burpees
rest
then
4 rounds of 30s at each station
box jump overs
rest
then
4 rounds of 30s at each station
burpee box jumps
rest

All you need for today’s workout is a box you are comfortable jumping to. The workout will start with four rounds of thirty seconds of burpees and thirty seconds of rest before going directly into the same interval with box jump overs and then ending with a final four rounds of burpee box jumps. The goal in a workout like this should be to move faster than you would in a normal AMRAP using the short rest periods to recover. Your score at the end of twelve minutes will be total reps.

standard: 20″ step ups
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

Skill
15x30s
1 squat clean

We’ll be on a thirty second clock today completing 15 squat cleans across seven and a half minutes. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all 15 reps.

Workout of the Day
“The Chief”
5 rounds of 3m on 1m off
3 power clean
6 push up
9 air squat

Today’s workout is a well known CrossFit workout and one of our favorites at CFD. Choose a weight for your barbell that you can cycle for either three touch and go reps or three quick singles. Both push-ups and air squats can be easy to move through quickly and lose the quality of each movement so make sure to focus on strict push ups and full depth, full range of motion air squats in every round. Your score today will be total rounds plus extra reps today.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95
overachiever: 135/95

Skill
EMOM for 10 minutes
2 deadlift + 1 hang power clean + 1 power clean

We’ve got a fun complex on the menu today on an EMOM clock. You will start with two deadlifts, pause at the hang position before completing a hang power clean, and then you can either hang on to the bar for another power clean from the floor or drop it and set up before hitting the last power clean. Focus on good positioning for each lift and dropping further under the bar as the bar gets heavier for the power cleans.

Workout of the Day
AMRAP in 10 minutes
10-20-30-40…
kettlebell swings
jumping lunges

This workout is sure to be a burner. We’ll be climbing up by ten reps every round working through kettlebell swings and jumping lunges. Choose a kettlebell you are comfortable swinging for a high rep workout like this. Jumping lunges can be tricky so feel free to switch things up to walking lunges in place if needed. Your score today will be the last round you complete of both movements plus any extra reps in the next round.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 32/24 kg

Workout of the Day
10 rounds of 30 seconds at each station
toes to bar
rest
thrusters
rest

standard: 65/45 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.

Workout of the Day
5 rounds 4 minutes on 1 minute off
400m run
then
max reps clean & jerks

You’ll have five attempts to rack up as many clean and jerk reps as possible for today’s interval style workout. If you’re worried about getting through each four hundred meter run in time with enough time to work at the barbell you can scale the run distance if needed. Your score today will be total clean and jerks.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/125 lb
overachiever: 205/145 lb

Skill
10×1 Wall Walk or 10×1 Kick up to handstand

Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall walks you can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer. If you want to practice kicking up in to a handstand you can hold each one for as long as you want with rest between.

Workout of the Day
AMRAP in 10 minutes
35 double unders
15 push-ups
then
AMRAP in 5 minutes of
front squats

Today’s workout has two parts. The first is an all bodyweight ten minute AMRAP. Double unders can be scaled as needed by volume first and second to singles with a few double under attempts sprinkled! Hold yourself to a high standard on the push-ups and keep things as strict as possible whether you’re working from your knees, toes or with your hands on a box. As soon as the ten minutes is up you’ll get right into a five minute AMRAP of front squats. Choose a weight here that you can hang on to for good sized sets throughout the five minutes. You’ll have two scores today. Total reps from part 1 and total reps from round 2.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb, strict hspu
overachiever: 205/145 lb, strict deficit hspu

Skill
10x45s
1 squat snatch

You’ll have ten chances for one squat snatch. If needed you can always switch this lift to a power snatch plus an overhead squat or even just a power snatch. Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day
AMRAP in 12 minutes
200m run
20 front rack walking lunge steps

With twelve minutes on the clock today you’ll just need a barbell for this one. Keep it light if this is a movement you struggle with. Make sure you can keep your torso upright throughout the entire lunge step and that your planted foot stays in one place while your working leg is stepping either forward or back depending on your preference for lunges. Score today will be rounds plus reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb