Author: cfdavis

Skill

Tabata L-Sit

1 Minute rest

Tabata Ring Push-Ups

Today’s skill work is two Tabata intervals of very difficult movements. During the first round attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.  The ring push-ups are performed with the rings just above the ground with your torso held in a hollow position. Perform as many as you can each round but be conservative. They will go away fast!

WOD
5 Rounds for Time
5 Deadlift 275/185lbs
30 Sit-Ups

Workout notes: The “Rx” version of this workout will be a heavy deadlift for most folks.  Unbroken deadlifts are not required of course but you should be able to do that when fresh. If the weight is so heavy that you are performing single repetitions of the deadlift you may have gone too heavy. Try to attempt a weight that is possibly slightly above the 60% range of your 1RM.

Strength

Hang Squat Clean & Jerk

1-1-1-1-1

Spend some time working up to a strong effort Hang Squat Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD

AMRAP in 8 Minutes

15 Kettlebell Swing 24/16kg
15 Wall Ball Shots 20/14lb 10/9′

Workout notes: If you have been participating in the “heavier” swing days over the last couple of months try out the weight you were swinging before and test it out to see if it has become any easier.  You should find that the lighter weight is a little less taxing than it was before and if possible you should be able to complete bigger sets.  If you are new to the weight or the kettlebell swing remember that you can swing the kettlebell “russian” style to eye level as a scaling option.

Skill

“Unbroken Double Under Pyramid”

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable and attempt a challenging number at the higher rounds.  Rest as much as need between rounds so you can focus on the skill itself.

Ex 5-10-15-10-5, 50-75-100-75-50, etc.

WOD

AMRAP in 10 Minutes

12 Deadlifts 115/75lbs
10 Push Press 115/75lbs
8 Front Rack Lunge Steps 115/75lbs

Workout notes: The push press or lunge will most likely be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

Strength

3-3-3-3-3

Weighted Pull-Ups

Perform 5 sets of 3 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

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9  Air Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: A classic CrossFit workout and a CrossFit Davis favorite.  Remember this workout consists of 15 minutes of work over the course of 19 minutes so it should be considered fairly long. The set sizes are small so the emphasis is on constant movement.  Score each cycle separately and don’t forget to pace yourself! Work on maintaining a steady pace during the first couple of cycles! This workout gets really hard in the later rounds!

WOD

AMRAP in 18 Minutes
400M Run
90 Seconds Rest

4 Minutes Rest

then

6 Rounds
Row 90 Seconds for Calories
Rest 90 Seconds

Workout notes: Todays workout(s) are two bouts of high intensity intervals.  The idea is to challenge yourself with each interval and attempt a pace that is outside of your comfort zone.  Given the rest after each attempt you can go pretty hard. It will be tough to maintain the pace of your first round so if you have a strategy start the first round at a sub maximal pace and then increase your intensity with each successive interval.  The run times will vary with each person so use the running clock and track your rest on your own.  Track your split times and make sure you have enough time to complete your final lap as you approach 18 minutes.

Note that you may start on either the run OR the row.  Your score is your total 400M run as well as your calories rowed.

WOD

AMRAP in 20 Minutes
5 CTB Pull-Ups
10 Burpees
15 Wall Ball Shots 20/14lbs

Workout Notes: For a 2o minute AMRAP like this one the best strategy is usually to find a moderate pace through the first round and keep moving at that pace for the entire workout.  If you do want to go all out you’ll  want to save your anaerobic push for the very last few seconds of the workout.  The set sizes of each movement is relatively low go for a rep scheme you can repeat when the intensity level is high.  This workout is repeat!

Skill

Run 1 Mile

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD
AMRAP in 10 Minutes
5 Front Squat 185/125
5 Handstand Push-Ups

Workout notes: Today’s workout has some very difficult movements. The suggestion here is a lower rep set of front squats with a heavier weight than what you might use in a higher rep metcon.  Be smart about the weight you choose. Going unbroken is never required but you definitely should be able to when you are fresh and well into the workout.  Think about adding some rest between stations so you can knock out the reps quickly once you pick up the bar.  The handstand push-up is of course very difficult. The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to a heavy dumbbell push press

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Alternating Dumbbell Snatch 45/30lbs

Run 200M Between Rounds (workout starts with snatches)

Workout notes: We’re going to end up doing a lot of snatches!  Make sure you address the dumbbell with a proper setup. You are pull off off the ground so your hips will be elevated but instead of yanking the DB off of the ground you’ll want pull it to below the hips and then open up as if you are jumping off of the ground and finally finish with the arm. Choose a dumbbell with which you can bring safely to the ground.  This is a repeat workout!

Strength

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station.

WOD

5 Rounds for time
5 Power Clean 185/125lbs
30 Air Squats

Workout notes: Spend a few moments working up to a moderate weight power clean.  Think about bumping up the weight you normally prescribe yourself if you have been working your power clean at the same weight for a while.  Keep in mind we’re specifically looking for a power clean so if the weight you choose is so heavy that you need to drop into a squat clean, you have done well with your technique but might be going a little heavy for this workout.