Author: cfdavis

Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Hollow Hold
Rest 1 Minute
Tabata Ring Support Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  Hold the handstand during as much of the 20 second interval as you can.   If you are still working on getting comfortable in a handstand you can choose to scale the handstand tabata to a plank hold tabata.  For the hollow holds make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side. If you have trouble maintaining any of these skills for the full 20 seconds add in some extra rest.  During the ring support hold do your best to pin the rings into your body and keep your elbows locked out.  Scale this movement by using a band to help keep the rings in or keep your feet resting on the floor as much as needed.  Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

6 rounds for time
30 Air Squats
200m Run

Workout Notes: Today’s workout is simple, air squats and running. Make sure to maintain full range of motion through all of your reps, even as you fatigue.  This means squatting below parallel and opening up your hips all the way at the top of each rep.  If you need to set a target to squat to make sure to grab a medicine ball before the workout starts.  Do your best to push the pace of your squats while still completing quality reps and keep those legs moving on the runs!

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Today we are working on three overhead lifts. Once you clean the bar to your shoulders you will perform one push press, then a push jerk followed by one split jerk. For all 3 lifts focus on a vertical dip and drive to send the bar overhead. Your receiving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique with lighter weight.

WOD

For time
15-12-9-6-3
Lateral Burpee over the bar
Hang Power Clean 115/85lb

Workout Notes: Today’s workout is a couplet of Burpees and Hang Power Cleans.  You will perform your burpees next to your bar and jump laterally over your bar to complete each rep.  If you can not jump for any reason a step over is a great scaling option.  If you are capable of jumping do your best to maintain the jump throughout the entire workout.  For the hang power clean we are working at the same prescribed weight as we saw for the snatches in yesterday’s workout.  Follow the same guidelines when choosing your weight and select a weight that allows you to get the first few big sets done in 3 sets or so.  You should be able to do 5-7 reps unbroken with the weight you choose when you are fresh. Remember that each rep starts from the hang including the first rep of each set.  This means that when you are starting a set of hang power cleans you will start with a deadlift with a pause at the hang position before starting your first hang power clean.

Skill

3RM Deadlift

Today we will be working up to a heavy set of 3 deadlifts.  Start with something manageable and build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body mechanics as you slowly increase in weight.  Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar.  Be sure to maintain your posture for all 3 reps of each set and as you increase in weight.

WOD

3 rounds for time
400m Run
10 Hang Power Snatch 115/85lb

Workout Notes: For today’s workout we will be working with a medium weight hang power snatch.  You do not need to be able to do 10 reps unbroken with the weight you choose.  Plan to break up each set of 10 into 2-3 sets.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position before any of your sets. From there bend the knees slightly and then bow forward before aggressively opening the hips to create vertical drive.  Drop into a partial squat and punch the arms up as you receive the bar overhead. Much of the workout will be spent running so push the pace if you can!

Skill

EMOM for 10 Minutes
[odd] :40s Kipping Pull-Ups
[even] :40s Arch Hold

For 10 minutes you will be alternating between kipping pull-ups and arch holds for 5 rounds of each movement. During every odd minute perform up to 40 seconds of pull-ups. Feel free to work for as much of the 40 seconds as you would like and to bump the numbers up from what you would do if we were doing only pull-ups each minute.  You do not need to do one straight set for todays skill work so multiple sets or even singles are fine.  During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold.  Focus on quality pull-up reps and good body position during the holds, if you need to work for less time each minute to achieve this please do so.

WOD

10 Rounds for reps

30 seconds of Double Unders
30 seconds of rest
30 seconds of Kettlebell Swings 32/24kg
30 seconds of rest

Workout notes: We’ve got more kettlebell work on the menu today. Partner up for this workout and share a kettlebell if classes are big. If you have been thinking about trying out a heavier kettlebell this would be a great workout to go for it.  Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations.  If you are still working on double unders use this as an opportunity to practice completing reps under fatigue.  Double unders can be tough and sometimes frustrating but don’t give up! Your score will be your total number of reps completed.

Skill

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean

We’ve got a barbell complex on the menu today.  For the power clean you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.  For the squat clean the mechanics will remain the same except you will pull yourself further under the bar to catch the bar in a full squat. It is up to you if you would like to complete your reps touch and go or as two single reps.

WOD 

AMRAP in 10 Minutes
10 Goblet Squats 32/24kg
15 Push-Ups
10 Goblet Lunges 32/24kg

Workout Notes: For today’s workout you will be using one kettlebell for two different movements.  If one of the two is more difficult for you choose the kettlebell you need for the more difficult movement.  Make sure that you are able to keep your chest up while holding the weight at your chest in a goblet style hold while you both squat and lunge.  For the lunge you can choose to either take walking lunge steps or stay in place stepping forward and then pushing back off of your front foot to bring your feet back together.  Scale the push-ups as needed so that you can maintain good form through all 15 reps.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.

WOD

AMRAP in 20 Minutes
15 Sit Ups
10 Alternating Dumbbell Snatch 50/35 lb
5 Burpee Box Jump Over 24/20

Workout Notes: Today’s workout falls in the longer time domain. Try to find a pace that allows you to move consistently through each movement in this triplet.  The dumbbell weight should be quite manageable for 10 reps.  Spend some time learning the “touch and go” technique for this movement and see if you can implement it into the workout today. If you don’t feel comfortable jumping to the prescribed box height choose a lower box to jump to rather than stepping up to a higher box. If classes are crowded regular burpee box jumps can be performed instead of jumping up and over the box.

WOD

For time
30 Clean and Jerks 135/95lb
1 mile run
30 Clean and Jerks 135/95lb

Workout Notes: Most of your time will be spent with the barbell for today’s workout. You will start the workout with 30 Clean and Jerks AKA the well known CrossFit workout “Grace”. Take off on a 1 mile run after your first set of 30 Clean and Jerks and when you get back you’re right back on the barbell for another set of 30.  Make sure to choose your weight wisely here as you will be completing 60 total reps.  The jerk will likely be the tougher part of the movement so if the weight feels heavy overhead from the start you have likely gone too heavy. Choose a weight that allows you to complete small sets or quick singles.

A post shared by CrossFit Davis (@crossfitdavis) on Jun 1, 2017 at 8:43pm PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]PLEASE NOTE: The 6:30pm class will be canceled tonight! Come out to @sudwerkbrew to celebrate with Kirsten anytime between 5:30-9! Kid friendly and all are welcome! ………. I imagined this moment so many times. A dream this big is never realized alone. Thank you to every single member of @crossfitdavis for being such a huge part of this journey, you guys keep me going and your cheers this weekend and for the last 5 years mean more to me than I can explain. [/creativ_alertbox]

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 8 Minutes
20 Air Squats
40 Double Unders

Workout Notes: Today’s workout is a simple couplet.  Make sure to hit full depth on all of your squats as well as standing tall to complete each rep.  Don’t sacrifice good clean reps for speed on this movement. The double under can be a difficult movement for people, especially under fatigue and with tired legs.  If 40 is a big number for you, choose to cut the number down to a more manageable set rather than reverting to singles.  Even 5 double unders per round will be more beneficial than 80 singles.  If you have never done a double under before you can perform 80 singles with a double under attempt every 10 reps. Move fast and focus on quick transitions!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be NO 6:30PM Class on Friday. Everyone is invited to Sudwerk on Friday anytime between 5:30 and 9pm. All of you are a huge part of what Kirsten accomplished this weekend and she wants to celebrate with you! Come grab a beer or just stop by and say hi! We’d love to see you![/creativ_alertbox]

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

For time*

40-30-20-10
Sumo Deadlift High-Pull 65/45 lb
Push Press 65/45 lb

*20 minute time cap

Workout notes: The loading on this workout is light and lean! That means you should be moving the barbell in large sets and with perfect movement. As you warm up, scale the load to something you can move in at least 15 reps while fresh. Larger sets may be possible during the workout but that may not necessarily be a good idea. There is a 20 minute time cap for this workout, but if you select your weight appropriately you shouldn’t have a problem beating the time cap.