Author: cfdavis

  • February 25, 2022

    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″

  • February 24, 2022

    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

  • February 23, 2022

    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″

  • February 22, 2022

    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

  • February 21, 2022

    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

  • February 20, 2022

    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.

  • February 19, 2022

    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

  • February 18, 2022

    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

  • February 17, 2022

    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

  • February 16, 2022

    Skill
    Every 30 seconds for 10 rounds
    straight set of kipping pull-ups

    You’ll have ten chances to work on either your kipping swings or kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. While masks are no longer required at the gym feel free to wear one during this skill work if you feel more comfortable doing so!

    Workout of the Day
    AMRAP in 20 minutes
    5 strict press
    10 alternating DB power cleans
    15 sit-ups

    You’ll need a light barbell and a dumbbell today. The barbell should be light enough for 5 unbroken strict press but the dumbbell could be on the heavier side today if that’s something you’re feeling ready for. Do your best to keep moving at a consistent pace for the full twenty minutes and make sure that the weight on your barbell doesn’t stop you in your tracks every round.

    standard: 75/55 lb
    rx: 95/65 lb
    sport: 95/65 lb
    overachiever: 95/65 lb