Author: cfdavis

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes this Saturday as we will be hosting our 2nd annual holiday party and in house competition. All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]

Strength

Strict press
3-3-3
Push press
3-3-3

Today we will be working on two different strength movements. You will start with the Strict Press and then move to Push Press. Because you will only utilize your arms with the strict press your numbers here will be lower. You should be able to easily Push Press your final Strict Press weight as you will be able to use the power of your legs on this movement.  For the Strict Press focus on keeping the body strong and tight. Move your head out the way to allow for a straighter bar path.  For the Push Press focus on keeping your torso upright during your dip and not letting the bar move down your shoulders or chest as you dip and drive. There should be no re-bend of the knees in the catch.

WOD

for time

10-1
Deadlift 225/155 lb
Box Jump 24/20″

Workout notes: This workout has smaller set sizes and a total number of 10 rounds. The rep size decreases with each round descending by 1 rep so consider that essentially the first half of the reps are completed in the first 3 rounds. Pace the first few rounds but once you get into the later rounds remember that you almost finished.

It’s so exciting to see so much enthusiasm for our 2nd annual friendly inter-box competition and holiday party.  The last day to sign up will be Saturday so we can organize heat times and the flow of the event.  Everyone is welcome to attend even if you decide not to compete!  We will be briefing movement standards around 9AM with heats starting shortly after that.  Without further ado here are the events for this years Hometown Hoedown!

Event 1 Rx

For time*

21-15-9
Deadlift
Two Arm Dumbbell Thruster
Toes-To-Bar

Event 1 Scaled

21-15-9
Deadlift
Barbell Thruster
Sit-ups

Deadlift weight will increase each round (185,205,225/135,145,155) as well as the dumbbell weight (35,40,45/20,25,30)for Rx Men and Women. Scaled athletes will use one weight across all rounds for the deadlift 185/135 and use an unloaded barbell for the thrusters 45/35 Sit-ups will be performed with feet anchored to dumbbells.

Event 2 Rx & Scaled

Max Effort Clean*

All athletes will start with an unloaded bar and work up to a max effort clean(ground to shoulder). Power, split or squat clean are acceptable.

* 5 minute time cap

Event 3 Rx

Skills Ladder

From 0:00-3:00
2 rounds of
30 Double Unders
15 Pull-Ups

if you complete 2 rounds rest and continue with

from 3:00-6:00
2 Rounds
30 Double Unders
10 Chest-To-Bar

if you complete 2 rounds rest and continue with

from 6:00-9:00

AMRAP  of

30 Double Unders
5 Muscle Ups

Event 3 Scaled

From 0:00-3:00
AMRAP  of
30 Single Unders
15 Hand Release Knee Push-Ups

from 3:00-6:00 *
AMRAP of
30 Double Unders
15 Hand Release Knee Push-Ups

* Scaled athletes stop after 6 minutes

Event 4 Rx & Scaled

AMRAP in 6 Minutes

30 Calorie Row
30 Lateral Burpee Over the Bar
30 Snatch 75/55 lb

Rx Athletes will perform snatches from ground to overhead in one continuous motion.  Muscle, power, split or squat snatch is acceptable. Scaled athletes will be ground to overhead by any means meaning a clean and jerk would be allowed standard as well as the Snatch. Rx athletes will be required to perform a two footed jump over the bar. Scaled athletes may step or jump over.

Strength

Weighted Pull-up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

AMRAP in 15 Minutes

10 Alternating Pistols
15 Kettlebell Swings 32/24 kg
200M Run

Workout notes: Today we have two difficult movements to work on! The pistol or one-legged squat takes a great deal of mobility and strength to be able to perform correctly so spend some time warming up the movement and find an appropriate scaling option if you can’t quite get to full depth right now.  The kettlebell suggestion is also in the heavy range so if you feel like you are ready to attempt a heavier kettlebell scale the movement to russian style swings.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]It’s not too late to sign up for the Hometown Hoedown! All current and former CrossFit Davis members are welcome to compete! We will have both scaled and Rx Divisions. The fun will start around 9AM Saturday.  Everyone is welcome to attend even if you are not competing! Holiday party to follow! Workouts will be released Wednesday! [/creativ_alertbox]

Strength

Back Squat 3-3-3-3-3

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 8 Minutes

20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Sit-Ups

Workout notes: This workout should look like the familiar benchmark workout “Annie”.  In this version we’re upping the difficulty level by increasing the amount of prescribed double unders as well as using an increasing rep scheme.  The increasing rep scheme will be more difficult as you will be fatigued when you get to the larger sets. If you are still working on double unders make an effort to get some every round before you abandon them or cut the number of reps in half matching the number of sit-ups you perform.

WOD

AMRAP in 25 Minutes

200M Uneven Farmer Carry
10 Burpee Box Jumps 24/20″
20 Wall Ball Shots 20/14 lb 10/9 ‘

Workout notes: This workout is a longer duration workout so coupled with the farmer carry it will come at pretty low intensity.  The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round.  The nature of this workout allows you to challenge yourself with each movement as the burpees and wall ball shot segment compliment the farmer carry well.  Try to get out of your comfort zone during those movements by attempting a heavier wall ball, higher box height or even just trying bigger set sizes.

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  If you are still working on building the strength to support kipping swings work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD

4 Rounds with 90 seconds on each station

[odd]  Clean & Jerk 135/95 lb
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of C&J you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps as you would if you were performing the classic CrossFit workout Grace.

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the death grip on the bar in the front squat and load the bar onto your torso.

WOD

3 Rounds for time
30 Alternating Dumbbell Snatch 45/35lb
30 Barbell Thrusters 45/35 lb

Workout notes: You’ll need two pieces of equipment for this workout.  Use a dumbbell that gives you a challenge but one you can power snatch each rep and safely bring it down to the ground.  If you can’t return it to the ground then you probably have too heavy of a dumbbell. For the thrusters you will be using an unloaded barbell and performing a regular thruster.  The bar should be light enough for you to perform each round in very large sets so if you need to use a pvc pipe or training bar and loaded to an appropriate weight.

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

4 Rounds with 90 seconds on each station

[odd] Burpees
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many burpees as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of burpees you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps.  Work on being explosive and springing up out of the bottom of each rep.