Author: cfdavis

Skill
EMOM for 10 minutes
Straight set of strict, weighted strict or kipping pull-ups

It’s athletes choice today for our skill work. You’ll have ten minutes for ten straight sets of either strict pull-ups, weighted strict pull-ups or kipping pull-ups. Pick what you need to work on most or whatever if your favorite!

Workout of the Day
AMRAP in 12 minutes
10 deadlifts
7 push press
4 front rack walking lunges

We’ve got twelve minutes on the clock and some light deadlifts and medium weight push press and lunges steps. When selecting your weight you won’t need to pay much attention to the deadlift. The push press and lunge will be the more challenging of the three movements so make sure you are testing multiple reps of both movements before the workout starts. You will want to start with a weight that you are capable of completing seven push press in a row and four lunges unbroken. Be mindful of how you break things up in a workout like this to avoid doing any extra work.

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

CFD at home:
This workout can be done with a barbell, kettlebell or dumbbell. If you are working with one kettlebell or dumbbell you’ll do a sumo style deadlift tapping the weight between your feet with a wider stance than a normal deadlift. The push press can be split up however you want between arms but do your best to keep things as even as possible. For the lunges you’ll hold your weight in a goblet position. Be mindful of how you break things up in a workout like this to avoid doing any extra work. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + hang squat clean

Today we’ll be working for ten minutes to complete ten sets of a power clean from the floor plus a hang squat clean. If you want to drop the bar between reps you definitely can but make sure that the hang squat clean starts with a deadlift and a pause at the hang before starting your hang squat clean. Focus on a smooth pull from the floor for the power clean and fast elbows, shoulders back and a strong back through both lifts.

Workout of the Day
for time
50-35-20
wall ball shots
medicine ball sit-ups

Grab a wall ball and an ab mat for today’s workout. We’ll be using the wall ball for both movements and completing 50 reps of each, then 35 and then finally 20 reps of each to complete the workout. To scale this workout you can grab a light wall ball or leave the ball out of the sit-ups altogether. If the volume looks like a bit too much you could cut the round of 20 off of the end of the workout as well. Focus on keeping your hands under the ball instead of on the sides of it and keep your chest up as you toss the ball up to the target. For the sit-ups you’ll tap the ball over your head on the ground at the bottom of the sit-up before sitting up with it.

standard: 14/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

CFD at home:
If you have a medicine ball at home you’ll need it for this workout! Find a place you can toss the ball to a good target height and then work through the workout as written. If you don’t have a medicine ball there are a few options. The first would be to switch out the wall ball shots for jumping squats and then do the sit-ups without any weight. If you want to add some weight to the workout you could also choose to hang on to your dumbbell or kettlebell for goblet squats and even hold your weight at your chest for the sit-ups as well. If your weight is particularly heavy you might want to cut the round of 20 off of the workout, but it’s up to you! Today’s workout is for time! See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
10 weighted step ups
15 air squats
200m run

You’ll need a dumbbell or a kettlebell and a box for today’s workout! Settle in for twenty minutes of step ups, air squats and a short run. No part of this workout should be terribly taxing so focus on finding a sustainable pace and staying as consistent as possible throughout the entire workout. You can hold your dumbbell or kettlebell however you want for the step ups and it is up to you which weight you choose for these as well so if you have a personal preference make sure to grab whichever one you like better!

standard: 35/20 lb or 16/8 kg, 20/20″
rx: 50/35 lb or 24/16 kg, 24/20″
sport: 65/45 lb or 28/20 kg, 24/20″
overachiever: 70/50 or 32/24 kg, 24/20″

CFD at home:
You won’t need much to get this workout done at home! If you have a weight and something you can use to step up to you’ll be all set for the step ups. If you don’t have a surface to step up to you can replace the step ups with lunges that are weighted or unweighted depending on what you’re up for. The run can be replaced by a row or bike, jumprope, broad jumps or mountain climbers. If you aren’t planning to run make sure to movement you choose to replace it with takes you about one minute or less. See you on the leaderboard!

Workout of the Day
AMRAP in 7 minutes
Burpee pull-ups
1 minute rest
AMRAP in 7 minutes
clean & jerks
1 minute rest
AMRAP in 7 minutes
21 Double Unders
15 Sit Ups

Get ready for some fun today! We’ve got three separate seven minute AMRAP’s today with one minute of rest between each one. The order you work through the AMRAP’s doesn’t really matter so if classes are big we will split into three groups to ensure there is plenty of room on the pull-up bars. An “rx’d” burpee pull-up will have you working with a pull-up bar that is about six inches out of your reach. You’ll do a burpee under the bar and then jump up to complete the rep with a chin over bar pull-up. You can scale this movement by bringing the bar closer to you either by raising the floor or just choosing a shorter bar. This way you will be able to utilize the jump to help get your chin over the bar. For the clean and jerk AMRAP load your bar to a weight that you can complete quick singles with or small sets. For the double under workout decrease the set size if needed or switch to singles with a drag rope. You will have three scores today that can go into sugarWOD as total reps. Every round of the double under sit-up workout is 36 reps so you can calc this out to get your total. Have fun! Happy Saturday!

standard: 115/85 lb, single unders
rx: 135/95 lb, double unders
sport: burpee bar muscle ups, 155/105 lb, drag rope double unders
overachiever: burpee bar muscle ups, 185/135 lb, drag rope double unders

CFD at home:
Today’s workout will be three separate seven minute AMRAP’s with one minute rest between each. If you don’t have a pull-up bar or set of rings today you can leave the pull-up portion out of the burpee pull-up AMRAP. Complete as many burpees as possible in seven minutes. For the clean and jerks you can use a dumbbell, kettlebell or barbell to complete as many clean and jerk reps as possible in seven minutes. Alternate hands every rep if you are using a dumbbell or kettlebell. The final AMRAP will be double unders and sit-ups. You can decrease the set size of the double unders if needed or switch to singles, mountain climbers or lateral hops! You will have three scores today that can go into sugarWOD as total reps. Every round of the double under sit-up workout is 36 reps so you can calc this out to get your total. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + split jerk
with pause in split jerk receiving position

We’re working on a power clean and split jerk today with a pause after you receive the jerk in the split position. This skill work will help to fix any issues you may have with sending the bar too far forward. Your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it. Once you have caught the bar in your split position hold the bar there for one to two seconds and then recover your feet by bringing your front foot back and then back foot forward.

Workout of the Day
for time
50-40-30-20-10
alternating dumbbell snatch
walking lunge steps (bodyweight)

All you need for this workout is a dumbbell! You’ll be using the dumbbell for the snatches only and the lunges will be just bodyweight. Do your best to use the lunge steps as a bit of recovery for your breathing and settle into a good pace here. You are welcome to step forward, backwards or walk around if you want to get the lunges done. Make sure you are fairly comfortable with the weight you choose for the snatches as the rep count is high today. You certainly don’t need to do any of the large sets unbroken but you will want to be able to maintain good sized sets throughout the workout. If you need to scale this workout consider starting on the round of 40 rather than 50 to drop the overall volume.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
You can do today’s workout with a dumbbell or kettlebell! Other than switching the equipment if you are working with a kettlebell this workout will be done just like anyone in the gym doing it. Focus on using your lower body to drive the dumbbell or kettlebell over your head in one smooth movement. You won’t be using any weight for the lunges so do your best to use the lunge steps as a bit of recovery for your breathing and settle into a good pace here. You are welcome to step forward, backwards or walk around if you want to get the lunges done. If you need to scale this workout consider starting on the round of 40 rather than 50 to drop the overall volume. See you on the leaderboard!

Workout of the Day
for time
1000m run
then
5 rounds
10 lateral or bar facing burpees
10 thrusters
then
1000m run

We’ve got some thrusters and burpees sandwiched between two longer runs today. This workout might look intimidating but don’t worry there are many ways to scale a workout like this! For the one thousand meter track you will head out around the building, once you get to the side walk you will turn left and head down to the corner of Cantrill and then head back in the same way you came. If the running looks intimidating feel free to cut the run distance by turning right instead of left for a run around the building. This will cut each run by about half. When you return from your first run you will get to work on five rounds of ten thrusters and ten burpees over your bar. Whether you are planning for bar facing or lateral burpees focus on a two footed jump and landing as you jump over your bar. The thrusters should be light so make sure to choose a weight that you can easily do ten thrusters in a row with when you are fresh. The thruster and burpee portion of this workout can also be scaled by choosing to do three rounds instead of five. Today’s workout is for time so whatever you choose do your best to keep moving!

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a dumbbell, kettlebell, barbell or with no weight! If you have a dumbbell or kettlebell you can choose to switch arms every round or halfway through each set of thrusters. A thruster will have you squatting with the weight at your shoulder and then sending the weight up all the way overhead as you stand up. Make sure to use the momentum of the squat to help with the press overhead. If you want to leave your weight out of it you can choose to do 15 jumping squats every round instead of the 10 thrusters! If you don’t have a good place to run you can replace the run with 3-4 minutes on a rower or bike, 40 bodyweight step ups on a box or bench or 100-150 single or double unders. If you choose to run find a distance at home that will take you 3-4 minutes. Have fun, keep moving and we’ll see you on the leaderboard!

Skill
Tabata Double Unders

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many double under reps as possible. The ten second rest period will fly by so plan accordingly. If you’re just starting out with this skill going for one or two reps during each twenty seconds will be a great goal. If you are an expert level double under-er grab a drag rope for a little extra spice!

Workout of the Day
AMRAP in 15 minutes
10 Box Jumps
7 Power Cleans
4 Power Snatch

Today’s workout will require a box and a barbell. We’ve got power cleans AND snatches in the same workout with the barbell today. Plan to choose your weight based on the snatches. All of your barbell reps can be singles, but you’ll want to make sure the weight isn’t too heavy to keep moving with the snatch reps as those are often much trickier than power clean reps. Box jumps can always be scaled to step ups if needed or find a shorter box that you feel comfortable jumping to.

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 155/105 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a box to jump to you can choose to either find a bench or chair to step up to or something to jump over. A cooler or packing box are great for something like this. Broad jumps always work in place of a box jump as well! If you’re working with a dumbbell or kettlebell you can alternate hands for every rep on the cleans and the snatches. Have fun, move fast and we’ll see you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean with pause in the bottom of front squat

We’re working on squat cleans today and adding a pause in the bottom of the squat. This will definitely make things harder so plan to work at lower weights than if you took the pause out. Focus on staying in an active squat while you pause rather than sinking too low into a relaxed squat with your elbows and chest upright and a strong midline.

Workout of the Day
AMRAP in 12 minutes
9 kettlebell swings
15 front squats

Get ready for some squats! Oh and a few kettlebell swings:) You’ll want to be smart with your weight choice for your barbell in a workout like this. Fifteen reps is a lot and will definitely add up over the twelve minutes so if you go too heavy you may end up feeling buried by the squats every round. Choose a weight that you can start the fifteen reps unbroken with. Break things up as needed as you go but try to make your breaks as brief as possible and keep moving!

standard: 24/16 kg, 75/55 lb
rx: 28/20kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/32 kg, 135/95 lb

CFD at home:
For today’s workout you can use your dumbbell or kettlebell on the swings and a barbell, dumbbell or kettlebell for the squats. If you’re not a fan of dumbbell swings feel free to switch them out for alternating hang cleans with your dumbbell instead. The squats will be a goblet style squat if you are using a dumbbell or kettlebell. Have fun and keep moving as best you can! See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat snatch with pause below the knees

We’re squat snatching today with a pause as you pull from the floor and before you pass your knees. This is a great drill to focus on a controlled pull from the floor and it will also force you to really keep the bar in close as you aggressively open your hips to send the bar over your head. The overhead squat position can be very tricky so don’t worry if you’re not ready to be in the bottom of the squat position with weight over your head! This drill can absolutely be done with a power snatch instead of a squat snatch!

Workout of the Day
AMRAP in 10 minutes
3-6-9-12-15 …
push-up
deadlift

Load your bar up to a manageable deadlift weight for today’s workout. The rep count will build rather quickly so you’ll want to be sure you can maintain sets of deadlifts throughout the workout. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! If you’re feeling ready feel free to give strict handstand push-ups a try instead of regular push-ups.

standard: 135/95 lb, knee push-ups
rx: 185/135 lb, push-ups
sport: 225/155 lb, strict HSPU
overachiever: 275/1185 lb, strict HSPU

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll be doing a sumo style deadlift with your feet slightly wider than a squat stance and tapping one end of the dumbbell or kettlebell on the ground between your feet. Focus on a flat back through every rep. Push-ups can be scaled working from your toes or knees or with your hands on a box or bench. Your score the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
12 overhead walking lunge steps *
9 goblet squats
6 push press *
*alternate arms each round

Get nice and comfortable with the dumbbell that you choose for today, you’ll be using it in every movement! The overhead lunge steps and push press will likely be the most difficult of the three movements. You’ll be switching which arm is doing the work in each round so this may change the weight you choose or how you break things up. If the overhead position doesn’t work for you feel free to bring it down to your chest for a goblet style lunge the same way you will be holding your weight for the squats.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You can do this workout just as it is written for those that are in the gym! Follow the scaling guidelines above depending on how your weight feels for the overhead lunges. If your weight is too heavy for push presses you can switch those to push jerks or push-ups.