Author: cfdavis

  • October 11, 2021

    Skill
    EMOM for 10 minutes
    1 squat snatch

    You’ll have ten minutes to work up in weight to find a heavy single squat snatch for the day. Squat snatches are tricky and require a high amount of skill and flexibility to perform. If you are new to this lift take your time with each rep and keep the weight light today so that you can focus on technique. The goal when squat snatching should be to receive the bar in the overhead squat position. If this position is still new you can transition slowly into the overhead squat to keep things under control. If you aren’t able to safely overhead squat you can power snatch today or talk to your coach about giving the split snatch a try!

    Workout of the Day
    AMRAP in 10 minutes *
    one arm alternating devil press

    * 4 weighted step ups EMOM

    For today’s workout you’ll need one dumbbell and a box. Every minute on the minute for ten minutes you will be doing four weighted step ups with that dumbbell. You can hang on to the dumbbell in any way you would like during the step ups. After the step ups you will have the remainder of each minute to work through as many alternating devil press reps as possible with your dumbbell. The devil press is basically a burpee plus a dumbbell snatch. These can be tricky but also if you find a good rhythm some people may even call these fun! At the end of the ten minutes your score will be the total devil press reps you complete.

    standard: 35/20 lb
    rx: 50/35 lb
    sport: 65/45 lb
    overachiever: 75/55 lb

    CFD at home:
    Today’s workout can be done with a dumbbell or kettlebell or no weight at all! The dumbbell or kettlebell can be used for the step ups and the devil press reps. If you can’t find something to use for the step ups you can switch this movement out for weighted or unweighted lunges. If you are keeping the step ups or lunges unweighted you may want to bump the reps up from 4 to 6 every round. If you want to take the weight out of the whole workout feel free to complete regular burpees in place of the devil press reps. Your score today will be total devil press or burpee reps depending on what you choose to do for the workout. See you on the leaderboard!

  • October 10, 2021

    Workout of the Day
    EMOM for 21 minutes
    (1’s) row or bike or ski for calories
    (2’s) box jump overs
    (3’s) 60 second plank hold

    We’ll use a clock set for 21 minutes today. There are three stations in this workout and you’ll hit them each seven times over the course of 21 minutes. Start each round with a strong effort row or bike and then transition to knocking out sixty seconds worth of box jump overs. Following the box jump overs you’ll finish each round with as much of sixty seconds in a static plank hold as possible. For the planks rest on your hands or your elbows and be sure to maintain a tight hollow for the entire minute. In the end your score will be your total number of calories and box jump overs.

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

    CFD at home:
    For today’s workout you won’t need any equipment! You may have to switch some stuff out to make this work from home but the goal should be to keep things all bodyweight today with no weights. Switch the calories out for either burpees, air squats or unweighted step ups if you don’t have access to a rower or bike at home. If you don’t have a box you can find something to jump over for each rep or choose broad jumps instead. Try your best to hold the plank for the full minute either on your hands or elbows. Your score today will be total reps. See you on the leaderboard!

  • October 9, 2021

    Workout of the Day
    AMRAP in 30 minutes
    2-4-6-8… rounds of *

    12 deadlifts
    8 walking lunge steps
    6 push jerks

    *400m run after each cycle

    Settle in for a long workout today! You’ll need a barbell and that’s it! You’ll be working through multiple rounds of deadlifts, walking lunge steps and push jerks with your barbell. While the Rx weight is on the heavier side today you’ll need to make some smart decisions for yourself when loading up your barbell depending on how comfortable you are with front rack lunge steps and push jerks. The deadlifts should end up being very light if you make the right call here. When the workout starts you’ll work through two rounds of the above complex followed by a 400m run to complete the round. When you get back you’ll then complete four rounds of the complex before taking off on another run and so on continuing for thirty minutes. Your score at the end of the workout will be the last round you complete including the run plus any extra reps in the next round.

    standard: 115/85 lb
    rx: 155/105 lb
    sport: 185/125 lb
    overachiever: 205/135 lb

    CFD at home:
    Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you will want to plan for a sumo style deadlift rather than a regular deadlift. Your stance will be a bit wider than a squat stance and the weight will tap the ground between your feet for each rep. You can hold the weight in a goblet style position for the lunges and then split up the jerks with three reps on each side for every round. If you don’t have a place to run to break up the rounds you can complete 50-150 double or single unders or 20-30 unweighted step ups or broad jumps could work too! To scale this workout cut the time down from 30 minutes down to 15 or 20. Your score at the end of the workout will be the last round you complete including the run plus any extra reps in the next round. See you on the leaderboard!

  • October 8, 2021

    Skill
    1 power snatch + 1 overhead squat

    You’ll have ten chances to complete one power snatch and one overhead squat today over ten minutes. Focus on a controlled pull from the floor with your hips and chest to rising together as the bar moves from the floor to right above your knees. Once the bar passes your knees the bar should speed up as it comes up to meet your hips. Open your hips aggressively to send the bar overhead while pulling yourself slightly under the bar to catch it in a power position. Once you have steadied yourself you can complete an overhead squat. If the overhead squat position is a difficult one for you make sure to keep the bar light to account for that. If the overhead squat position is not a healthy position for your shoulders or hips you can skip that portion of today’s lift and just complete the power snatch!

    Workout of the Day
    4 rounds of 1 minute at each station
    double unders
    wall ball shots
    rest

    You’ll need a jump rope and a medicine ball for today’s workout. If you are still working on double unders do your best to stay calm and stick to them even if you only end up with a few reps every round. If you’ve never done a double under before you can stick to mostly singles throughout most of the minute but give at least one or two doubles a try at some point in every round. While today’s interval is similar to yesterday with two minutes of work following two minutes of rest, we’re only completing four rounds today. This means that your intensity can be higher so do your best to work through as much of each minute as possible. Your score today will be all your double unders plus all your wall balls.

    standard: 12/8 lb
    rx: 20/14 lb
    sport: 20/14 lb
    overachiever: 30/20 lb

    CFD at home:
    Today’s workout can be done with a medicine ball, a dumbbell or kettlebell or no weight at all! If you don’t have a jump rope you can switch out the double unders for mountain climbers or lateral hops. If you don’t have a medicine ball for the wall balls you can choose to switch these reps out for goblet squats, thrusters or bodyweight jumping squats. Your score today will be total completed reps after all four rounds. See you on the leaderboard!

  • October 7, 2021

    Workout of the Day
    10 rounds of 2 minutes on 1 minute off
    10 lateral burpees over the bar
    then
    max reps clean & jerks

    Get ready for some fun intervals today! Well…I guess it depends on how you define fun, but either way, get ready! Each two minute interval will start with 10 lateral burpees over the bar before moving on to your barbell to complete as many clean and jerks as possible in the time remaining. Definitely scale down the number of burpees to 6 or 8 if you are worried about finishing the burpees in time to make it to your barbell. Spending one minute on the burpees and one minute on the clean and jerks would be a great goal. Choose a weight for your barbell that allows you to work through your clean and jerk reps in small sets or quick singles. Each two minute interval will be followed by one minute of rest for TEN rounds! Settle in early to a pace that feels manageable for the long haul. This workout could also be scaled by completing 7 or 8 rounds instead of all ten. Your score today will be the total clean and jerk reps you complete at the end of the thirty minutes.

    standard: 115/85 lb
    rx: 135/95 lb
    sport: 155/105 lb
    overachiever: 185/125 lb

    CFD at home:
    Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you will most likely end up with a pretty high rep count for the clean and jerks. The burpees can be done in place or you can add a jump over your dumbbell or kettlebell if you want to bump up the difficulty a bit. To scale this workout drop the total rounds to 6 or 7 instead of completing all 10. Your score today will be the total clean and jerk reps you complete at the end of the thirty minutes. See you on the leaderboard!

  • October 6, 2021

    Skill
    10×1 freestanding handstand

    Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if you’re not quite ready to kick up on your own and if you don’t feel like getting upside down today try some holds in a pike position with your feet on the ground or on a box.

    Workout of the Day
    AMRAP in 20 minutes
    2 front squats
    4 hang power cleans
    8 push-ups

    For today’s workout we’ll be loading up our barbells just a bit heavier than normal. If you’ve been thinking about giving new or heavier weight a try when it comes to front squats and hang power cleans, today is the day! We’ll be on a twenty minute clock working through as many reps as possible of front squats, hang cleans and strict push-ups. Choose a weight for your bar that allows you to complete both front squats unbroken in every round followed by then either all four hang cleans or two sets of two. If you’re breaking up the front squats or doing single hang cleans at any point, you have gone too heavy. Be sure to start each set of hang cleans with a deadlift bringing the bar to the hang position before starting the rep begins.

    standard: 115/85 lb, strict knee push-ups
    rx: 155/105 lb, strict push-ups
    sport: 185/125 lb, strict hspu
    overachiever: 205/135 lb, strict hspu

  • October 5, 2021

    Skill
    EMOM for 10 minutes
    1 power clean + 2 front squats

    Spend ten minutes working up to a heavy set of one power clean and two front squats. Pay attention to how difficult the front squats are when deciding whether or not to add weight to your bar as you go. Focus on catching the bar with an upright chest and hips back for the power clean. Continue to keep your chest up and elbows high through both front squats making sure to keep your midline tight throughout both reps.

    Workout of the Day
    AMRAP in 15 minutes
    400m run
    100 squats
    400m run
    100 sit-ups

    Today’s workout is pretty straightforward but that doesn’t mean it will be easy! We’re sticking to all bodyweight movements with some running and high reps squats and sit-ups. Any part of this workout can be scaled by volume. The run can be cut down to 200 or 300 meters and the squats and sit-ups can both be dropped down to anywhere from 40-75 reps to decrease your total rep count. Your score today will be the total rounds you complete plus any extra reps in the next round.

    standard: 50 squats, 50 sit-ups
    rx: 100 squats, 100 sit-ups
    sport: 50 pistols, 50 toe-to-bar
    overachiever: 50 pistols, 50 toe-to-bar

    CFD at home:
    For today’s workout you won’t need any equipment! The one part of this workout that may need to be changed for those of you at home is the run. If you don’t have a place to run you can switch the run out for 30 unweighted step ups, 100 double or single unders or even 10-15 burpees! Adjust the volume of the squats and sit-ups if needed as mentioned in the notes above. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!

  • October 4, 2021

    Skill
    EMOM for 10 minutes
    straight set of kipping pull-ups

    You’ll have ten chances to work on either kipping pull-ups, kipping swings or banded 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. With ten sets of pull-ups make sure to pay attention to your hands since we haven’t been on the bar too much lately.

    Workout of the Day
    AMRAP in 10 minutes
    power snatches *

    *4 box jumps EMOM

    For today’s workout you’ll need a light barbell and a box to jump to! The workout be on an EMOM clock set for ten minutes. You’ll start each minute with four box jumps before moving on to your barbell for as many power snatches as possible in the time remaining for that minute. When the next minute starts you’ll head back to the box for four more box jumps and continue in this way for each minute after that. Your score for today will be the total power snatches you are able to complete at the end of the ten minutes. Choose a weight for your barbell that allows you to get the snatches done in small sets for most of the workout.

    standard: 75/55 lb, step ups
    rx: 95/65 lb, 24/20″
    sport: 115/85 lb, 24/20″
    overachiever: 135/95 lb, 24/20″

    CFD at home:
    Today’s workout can be done with a barbell, dumbbell or kettlebell. You’ll also need something to use for the box jump reps. This could be something to jump on to, step up to or jump over. Broad jumps would also work in place of box jumps if you don’t have any equipment to use here. If you’re using a kettlebell or dumbbell you will most likely end up doing more reps than if you were using a barbell so plan for a higher rep workout in this case. Your score for today will be the total power snatches you are able to complete at the end of the ten minutes. See you on the leaderboard!

  • October 3, 2021

    Workout of the Day
    AMRAP in 20 minutes
    200m uneven farmer carry
    20 front squats holding both objects
    20 burpees

    For today’s workout you’ll want to be smart about the weight you choose for your farmers carry. This is because the weight you use for the carries will also be used for front squats! You can choose two different weights or two weights that are close in weight to each other for both movements today. Whether you’re working with two kettlebells, two dumbbells or a combination of the two you’ll be holding one weight at each shoulder in the front rack position for the squats. After your carry and squats in each round you’ll finish the round off with twenty burpees. Your score for today will be the total rounds you complete plus any extra reps in the next round.

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

    CFD at home:
    For today’s workout you might have to get a bit creative depending on what equipment you have at home. If you have two weights to carry you can find a 200m track and carry your equipment that distance. You can also carry one piece of equipment if you only have one dumbbell or one kettlebell at home or you can forget the carry and just find a place for a 200m run. 100 double or single unders could also be done here to replace the farmers carry portion of the workout. The squats can be done with one or two dumbbells or kettlebells or even a barbell if you prefer. After your weighted squats you’ll move on to twenty burpees to finish out each round. Your score for today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!

  • October 2, 2021

    Workout of the Day
    Double death by
    EMOM for 24 minutes
    (odd) 2 power cleans
    (even) 2 push jerks

    add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

    Are you up for a challenge today? We’ll be on an EMOM clock for this workout . You’ll start by completing two power cleans in the first minute and two push jerks in the second minute. Minute three will be four power cleans and minute four will be four push jerks. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty four power cleans and twenty four push jerks in minutes twenty three and twenty four. Consider the push jerks when you are selecting your barbell weight for the day. Make sure you can complete a good amount of push jerk reps unbroken with the weight you choose. Focusing on the tougher lift of the two when choosing your weight will ensure that you end up with a manageable weight for both lifts. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

    standard: 115/85 lb
    rx: 135/95 lb
    sport: 155/105 lb
    overachiever: 185/125 lb

    CFD at home:
    Today’s workout can be done with a dumbbell, kettlebell or barbell. Depending on the weight you have at home you may have a good chance of making it all the way through the twenty four minutes of work without having to restart. If you have a dumbbell or kettlebell you can do alternating cleans and then for the jerks you’ll want to switch between arms however you want but do your best to keep things as even as possible. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make. See you on the leaderboard!