Author: cfdavis

  • December 10, 2020

    Workout of the day

    5 rounds of 4 minutes
    2 minutes of rowing or biking or skiing for calories
    then
    1 minute of max reps overhead squats
    1 minute rest

    Workout notes

    Today’s workout is five rounds of three minutes of work and one minute of rest. You will start every round with two minutes on a bike or rower for max calories. You’ll then move on to one minute of overhead squats and then one minute of rest. The overhead squat is a difficult movement that requires a lot of strength and mobility. Keep your weight light if needed to make sure you are moving well. If this movement isn’t happening for you try a kettlebell goblet squat instead. Your score for this workout will be your calories plus your squat reps.

    Scaling

    standard: 45/35 lb
    rx: 75/55 lb
    sport: 95/65 lb
    overachiever: 115/85 lb

  • December 9, 2020

    Skill

    Tabata Double Unders

    Rack up as many double unders as you can across eight rounds of 20 seconds of work and 10 seconds of rest. If you are crushing double unders give this a try with a drag rope. If you are still working on this skill try some singles every round with one or two double under attempts.

    Workout of the day

    10 rounds for time
    10 weighted step ups
    10 alternating dumbbell snatch

    Workout notes

    Today’s workout is for time. You’ll use one dumbbell through the whole workout so choose your weight wisely. You can hold your weight however you would like for the step-ups. Try a couple different techniques for the step-ups before the workout starts to find your favorite. Focus on keeping your chest upright throughout the step ups.

    Scaling

    standard: 24/20″, 35/20 lb
    rx: 24/20″, 50/35 lb
    sport:24/20″, 65/45 lb
    overachiever: 30/24″, 75/55 lb

  • December 8, 2020

    Skill

    EMOM for 10 Minutes
    1 power clean with pause below the knees

    For today’s skill work we’ll be maxing out our power clean with a pause below the knee. This means that as you pick up the bar from the floor you will pause momentarily with the bar right below your knee caps before continuing through the full rep of the power clean. The purpose of this drill is to force you to utilize the power of your hips and legs more than usual. It takes away any momentum you might be using as you pull the bar from the floor. Focus on holding a strong position through your back and shoulders as you pause. Catching the bar anywhere above a squat is considered a power clean. Even though this isn’t a squat clean you will still want to drop lower to catch the bar as it gets heavier.

    Workout of the day

    AMRAP in 10 Minutes
    5 power cleans
    30 air squats

    Workout notes

    Today’s workout is an opportunity to work with a heavier bar than you might normally be used to in a workout. The power clean reps should be considered heavy singles. If you are repping out sets of five you might want to consider bumping the weight up or adding a few reps every round if you aren’t feeling like lifting heavy. Air squats are simple but still important to focus on full depth squats and keeping an upright chest throughout each rep.

    Scaling

    standard: 135/95 lb
    rx: 185/135 lb
    sport: 205/145 lb
    overachiever: 225/155 lb

  • December 7, 2020

    Skill

    16 rounds of 20s on 10s off
    alternating between
    plank hold and arch hold

    Alternate between a plank hold and an arch hold for sixteen total rounds or eight rounds of each. Planks can be held on your hands or elbows depending on what your preference is. For the arch hold you will be laying on your belly with your arms and legs stretched out. Keep your legs as straight as possible and lift your legs until your knees are off the ground. Lift your arms up at the same time and try to keep them straight and shoulder width apart.

    Workout of the day

    AMRAP in 12 minutes
    2-4-6-8-10-12…
    box jumps
    push-ups

    Workout notes

    For today’s workout we’ll be climbing by two reps every round as we work our way through box jumps and push-ups. Today will be the first workout in a mask for a lot of you so take your time. You might need more breaks than you are used to. The best place to rest will be the push-ups, break those up early and often! You can work from your knees or toes or with your hands on a box. Try to keep each rep strict no matter which type of push-up you choose. Focus on landing in an athletic position on top of the box, similar to how you might catch a power clean. Keep your chest up and your knees in line with your feet. Try not to land in a full squat on your box as this makes these reps way harder than they need to be. Your score for this workout will be whatever round you are able to complete of both movements plus any extra reps in your next round. If you finish ten box jumps in the round of eighteen your score will be 16+10.

    Scaling

    standard: step ups
    rx: 24/20″
    sport:24/20″
    overachiever: 30/24″

  • December 6, 2020

    Workout of the day

    AMRAP in 20 Minutes
    10 front rack lunge steps
    10 front squats
    10 push press

    Workout notes

    Today’s workout is all about the barbell. You’ll be using it for each movement today so choose your weight wisely. The toughest movements will likely be the lunge steps or the push presses. Make sure to try several reps of each movement before the workout starts to make sure you have a manageable weight. You don’t need to do any of the sets of unbroken but with twenty minutes on the clock you’re going to want to be able to keep moving without hitting failure. Planning out breaks and when to drop the bar will pay off in a workout like this so you may want to think a bit about strategy before 3, 2, 1, GO.

    Scaling

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

  • December 5, 2020

    Workout of the day

    5 rounds of three minutes on 1 minute off
    30 Double unders
    20 alternating one legged squats
    Max reps kettlebell swings

    Workout notes

    Today’s workout will certainly be a challenge. The buy in before getting to the kettlebell is a hefty one. You’ll start with thirty double unders before moving on to twenty pistol squats. Once you’ve finished that work you can move on to the kettlebell and start racking up reps. Your total kettelbell swings will be your score today. Double Unders and Pistols are both high skill movements and can both be scaled as needed. Double unders can be adjusted to a smaller number if twenty is too many or single unders with drag rope are a great option too. Pistols can be scaled in many different ways. Spend some time before the workout starts finding a scaling option that works for you. You should make it to the kettlebell in every round so make sure to scale the double unders and pistols to make sure that happens.

    Scaling

    standard: 24/16 kg
    rx: 28/20 kg
    sport: 32/24 kg
    overachiever: 40/32 kg

  • December 4, 2020

    Workout of the day

    Every 90 seconds for 12 rounds
    8 box jumps then 1 clean & jerk

    Workout notes

    Today’s workout is a chance to lift some weight! You will have twelve opportunities for a clean and jerk after eight box jumps every round. Plan out your weight jumps so that you can end with a few challenging reps or maybe even a PR attempt! A squat clean and split jerk will be your best bet to get the most weight from the floor to overhead but it will be the lifters choice today! Power clean, Squat clean, Push Jerk or Split Jerk are all acceptable. Have some fun with this one CFD! Happy Friday!

    Scaling

    standard: step ups, same weight across all rounds
    rx: 24/20″, building
    sport:24/20″, building
    overachiever: 30/24″, building

  • December 3, 2020

    Workout of the day

    at 0:00
    for time
    10-1 hang power cleans
    4 burpees after every round
    then
    at 10:00
    1-10 hang power cleans
    4 burpees after every round

    Workout notes

    The time has come for our weekly dose of burpees. We’re doubling up today with two workouts back to back. You will have a ten minute window to finish the first version of the workout. You’ll work from ten cleans down to one with 4 burpees after each set of cleans. At the ten minute mark you will reverse the order of the cleans going this time from one up to ten. The burpees won’t change in version two so you’ll continue with 4 burpees after each set in this workout as well. The last thing you’ll do in the first workout will be 1 clean and 4 burpees before calling time. You’ll have any extra time until the clock hits ten minutes to rest. At ten minutes you’ll start the second workout starting with one clean and ending with ten cleans and four burpees. If you’re worried about finishing the first workout under the time cap you can drop the burpee reps down to 3 for both workouts.

    Scaling

    standard: 95/65 lb
    rx: 135/95 lb, lateral burpees over the bar
    sport: 155/105 lb, lateral burpees over the bar
    overachiever: 185/135 lb, lateral burpees over the bar

  • December 2, 2020

    Skill

    EMOM for 10 minutes
    2 Thrusters

    Complete two thrusters every minute on the minute for ten minutes. Add weight as you go or work with one weight throughout the ten minutes. It would be smart to go heavier here than you are planning to in the workout so that the squat clean thrusters feel a bit lighter! Focus on driving out of your squat with as much speed as possible to save your arms.

    Workout of the day

    AMRAP in 7 minutes
    Squat clean thrusters

    Workout notes

    If you’re a seasoned Open participant this workout may look familiar. You’ll have seven minutes to rack up as many reps of a squat clean thruster. Hopefully you’re moving smoothly through these reps after all the practice in the EMOM. Unlike a regular thruster, the squat clean thruster will start from the floor for every rep. Catch the bar in a front squat position and then drive the bar with speed over head in one smooth movement. Singles will be the smartest way to get through this workout but make sure not to lose too much time resting between reps.

    Scaling

    standard: 115/75 lb
    rx: 155/105 lb
    sport: 185/135 lb
    overachiever: 205/145 lb

  • December 1, 2020

    Workout of the day

    AMRAP in 20 Minutes
    1K Row or 2.5K bike
    50 Sit-ups
    30 Push-ups

    Workout notes

    Pick your poison! It is up to you how you start today’s workout. Choose a rower or bike and adjust the distances as written. If you’ve been working with one machine more than the other you might go with the less familiar one today! After the row or bike you’ll make your way through a large set of sit-ups and push-ups. Scale the push-ups down to a more manageable number and adjust the push-up difficulty by working from your knees or with your hands on a box.