Author: cfdavis

Strength

Hang Power Clean

3-3-3-3-3

Work up to a moderately challenging 3-rep hang power clean.  Start light and increase with each successful attempt.  Work on landing in a partial squat and getting successively deeper as you increase the weight and/or get fatigued.  If you are not already utilizing the hook grip you will absolutely need to with this movement!

WOD

3 Rounds for Time

400M Run
21 Hang Power Clean 95/65lbs
12 Push Press 95/65lbs

Workout notes: Your chosen weight should be something you can manage fairly easily when fresh. Going unbroken isn’t required but you should be able to handle the large set of cleans in a few sets.  If it is so heavy that you are performing singles from the onset of the workout you may have too much weight on the bar.

[creativ_alertbox colour=”theme” custom_colour=””]Last year around this time we held an open tryout to select CFD members for a local fitness competition. The response was amazing and we had so much fun with the 28 folks who tried out that we want to do it again so we’re holding our own competition.   This year we’ll have specific workouts for Rx, Scaled and Masters (35+).  This competition is open to any current or former CrossFit Davis member.  Sign up on the board in the gym if you want to participate! [/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Max Effort L-Hang
[even] Double Unders

Working each movement every other minute for 10 minutes, first perform a strong effort L-Hang and then transition to Double Unders on the even minute.  The L-Hang will be difficult for most folks right from the get go but give it a strong effort for as much of the minute as you can. If you can’t hold your legs out in an L, tuck the knees or try a single leg.  Use the even minutes to practice double unders. Experienced athletes will be able to hold a large set each round but if you are still working on the movement spend about 30 seconds working on the skill and then transition to the pull-up bar.

WOD

For time

50-40-30-20-10

Wall Ball Shots 20/14lbs 10/9′
Sit-Ups

Workout notes: That’s a lot of Wall Ball shots! Equivalent in volume to the benchmark workout “Karen” plus an equal amount of sit-ups.  The majority of the reps in the workout occur during the first two rounds. Doing big sets of wall ball shots during those rounds is a good idea but don’t be afraid to perform small sets with short rest later on when you get tired.   Remember if you are new to CrossFit you can also scale the volume if this is way outside of your experience but challenge yourself! Keep moving!

Deadlift

8-5-5-5-5-5-5

6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be light.  Remember to practice setting your back as you address the bar and lifting your legs by hingeing at the hips.  Maintain your posture as you increase the weight and work up to a moderate load.

WOD

AMRAP in 12 Minutes

15 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″

Workout notes: A simple and classic CrossFit pairing.  Both of these movements are ones that you will most likely want to complete in large sets.  If you can ransition right to the box jumps following the swings remember that you can rest on top of the box as you reach full extension.  Setting your pace in that manner can give you a good rhythm and help to keep you moving.

Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Kipping Pull-Ups
[even] Sustainable set of Strict Push-Ups

Use the top of each round to work on a straight set of Kipping pull-ups.  Try to lower the intensity somewhat and work on efficiency.  A good kip will require you to coordinate the timing of your pull with the momentum transfer from your core.  If you do not have the strength to perform a bodyweight pull up with a kip, scale by using a band or by doing supine ring rows.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

Workout notes:  Compare your score to July 29, 2014   The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.   Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.  Pacing will be paramount!  In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout.  Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are.

WOD

“Jenny”

AMRAP in 20 Minutes of

20 Overhead Squats 45/35lbs
20 Back Squats 45/35lbs
400M Run

Workout notes: Today’s workout is a hero WOD introduced recently by CrossFit.com.  The workout honors Capt. Jennifer M. Moreno, who died Oct. 6, 2013, in Zhari District, Afghanistan.  You might find this workout to be more difficult than those that you usually encounter.  The workout brings aspects that are well outside of your usual comfort zone that of high rep squats and specifically overhead squats.   The 20 minute format doesn’t make the workout any easier and it isn’t supposed to be.  Keep moving for 20 minutes.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 Burpee Box Jumps 24/20″
15 Kettlebell Swings 24/16kg

Workout notes: Use this opportunity to focus on each movement separately. For the strict pull-up scale to a difficulty level that you find challenging.  Maintain hollow body if you can and avoid kipping or transferring momentum by kipping or kicking and make those reps largely strength based.  The burpee box jumps represent the largest amount of time per rep for most people.  Use this opportunity to try increasing your tempo for the set of 10 burpees even if it forces you to spend some moments of rest before picking up the kettlebell.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Classes will be at 9:30AM and 12PM today![/creativ_alertbox]

WOD

3 Rounds for Reps with one minute on each station

Push-Ups
Row For Calories
Box Jump 24/20″
Double Dumbbell Thruster 45/30lbs
Kettlebell Snatch 24/16kg
Rest

Workout notes: This workout is performed “Fight Gone Bad” style (you’ll be on each station a total of 3 times).  You will be working for one minute at each station and counting your total reps for the entire workout.  The stations should compliment each other somewhat such that you can work aggressively through as much of the minute as possible giving yourself some time to transition.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Come Join Us for Today’s Only Class At 9AM![/creativ_alertbox]

WOD

For Time

400M Run
40 Burpees
50 Sit-Ups
60 Squats
300M Run
30 Burpees
40 Sit-Ups
50 Squats
200M Run
20 Burpees
30 Sit-Ups
40 Squats
800M Run

Strength

Clean & Jerk

1-1-1-1-1-1

Work up to a strong effort Clean & Jerk.  For all lifters this means keeping the load light at first and working up in small increments. A squat or power clean is acceptable but a the most experienced lifters will catch the bar in a squat to lift strong loads.  New lifters focus on technique and judge your effort by your strain.  If you can maintain your technique as the load gets heavier you are doing well.

WOD

5 Rounds for Time

4 Double Dumbbell Front Squats 45/30lbs
5 Double Dumbbell Burpee Deadlift 45/30lbs
6 Double Dumbbell Front Rack Walking Lunge Steps 45/30lbs
200M Run

Workout notes: This dumbbell complex might look tame but we have a total of 15 reps that can  be tough to do unbroken.  Break them up as you need to but keep in mind that you’ll get some grip recovery on the run which can set you up for the following round.  The use of dumbbells will make each of these movements much harder than they would be with a barbell.  The front squat and lunge will increase in difficulty due to the placement of the dumbbells  at the shoulders. You might find it difficult to keep your torso upright through the full range of motion.  Remember to keep your elbows up and try not to let your chest cave forward as you move through each repetition.