Author: cfdavis

Strength

Squat Clean

1-1-1-1-1-1-1

Work up to a strong effort squat clean. Start light and increase in small increments after successful lifts. If you are still working on learning the clean begin by catching the bar above parallel and ride it down into the bottom of your squat. Only add weight if you are able to smoothly ride the bar down.  If your mobility is challenging you play with your foot and hand positions to find your optimal squatting stance. The bar should be racked on your shoulders with your elbows in front of the bar as you stand up.  Only increase the load if you have the mechanics down.

WOD

AMRAP in 10 Minutes

10 Knees To Elbows
20 Kettlebell Clean & Jerk 24/16kg
30 Air Squats

Off Ramp WOD

AMRAP in 10 Minutes

10 Knee Tucks
20 Kettlebell Clean & Jerk
30 Air Squats

Strength

EMOM for 10 Minutes

Odd Sustainable set of Strict Pull-Ups
Even Handstand Hold

Start with a number you think you can maintain and try to hold that number for 5 rounds.  Be sure to give yourself some recovery time before you kick up into the handstand and come down  early enough to get on the pull-up bar. Plan on working for ten minutes and don’t go to failure in the first round!

WOD

3 Rounds for time

400M Run
21 Burpee Bar Hops
12 Deadlift 225/155lbs

Off Ramp WOD

3 Rounds for time

400M Run
21 Burpee Over the Bar
12 Deadlift

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

E2MOM for 14 minutes

3 Push Press (from the floor)

Work up to a moderate effort Push Press and perform 3 every round. Remember this is both a strength and skill exercise! It’s totally natural to turn this movement into a Jerk by re-bending the knees so most of us will have to make a conscious effort to push with the legs and then drive with the arms while keeping the legs straight.  Practice catching the bar with soft knees and rebounding into your next rep.

WOD

“Annie”

50-40-30-20-10

Double Unders
Sit Ups

Off Ramp WOD

“Annie”

50-40-30-20-10

Double Unders
Sit Ups

Skill

E2MOM for 14 Minutes

3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can. Make sure you are dropping underneath the bar to catch it a partial squat. Increase weight from last time if all 21 of your repetitions were perfect. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

AMRAP in 12 Minutes
30 Wall Ball Shots 20/14lbs 10/9′
15 Box Jumps 24/20″

Off Ramp WOD

AMRAP in 12 Minutes
15 Wall Ball Shots
15 Step ups

Scale this workout by throwing a smaller medicine ball and/or hitting a lower target but also consider smaller sets if you are brand new to CrossFit.  Bigger sets are harder!

WOD

7 Rounds for Time

7 Power Cleans 135/95lbs
14 Push Up
200M Run

Off Ramp WOD

3-5 Rounds for Time

7 Power Cleans
14 Push Up
200M Run

CrossFit Davis Regionals shirts are available for pre-sale! If you want to make sure that you get your size please order and pay for your shirt using zenplanner online. Men’s shirts are here, and Women’s here.  Login with the email address on file with us. Email matt@crossfitdavis.com if you have any problems. We will be ordering extras but your shirt will only be guaranteed if you pre-order it. Shirts will arrive before Nor-Cal Regionals! Support Team CFD in style!

CrossFit Davis Regionals shirts are available for pre-sale! If you want to make sure that you get your size please order and pay for your shirt using zenplanner online. Men’s shirts are here, and Women’s here.  Login with the email address on file with us. Email matt@crossfitdavis.com if you have any problems. We will be ordering extras but your shirt will only be guaranteed if you pre-order it. Shirts will arrive before Nor-Cal Regionals! Support Team CFD in style!

Skill

Squat Snatch
1-1-1-1-1-1-1

Work up to a strong effort squat snatch.  Start light and increase in small increments after successful lifts.  If you are still working on learning the snatch begin by catching the bar in a power snatch and ride it down into the bottom of your overhead squat. Only add weight if you are able to smoothly ride the bar down into your squat.  If your mobility is challenging you play with your foot and hand positions to find your optimal squatting stance. Take the bar as deep as you can with the bar remaining over your base of support.

WOD

AMRAP in 8 Minutes

5 Handstand Push-Up
10 Pull-Up
15 Box Jump 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

5 Pike Push Ups
10 Pull-Up
15 Box Jump

*Put your feet up on a box for an added challenge!

Skill

E2MOM for 14 Minutes

3 Power Cleans

Work up to a moderate weight and perform 7 sets of 3 reps every 2 minutes for 14 minutes.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower with each rep to catch the bar rather than yanking it off the floor.   Add weight if the progression is going well. For experienced lifters target 70% for your starting weight.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball 20/14lbs to 10/9′ target

This workout is a repeat from June 6, 2013!

Off Ramp WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate
Wall Ball

Scale the workout by using a light medicine ball and choosing a target you can hit every time.  If you are not squatting to full depth use the medicine ball as a depth target and perform air squats.

Skill

5 Sets of Max Effort Dips

Use the rings for the most difficult option but scale them down to bar or bench dips if needed.  Go for a PR your first round and rest enough to get close to that number in the following sets.

Superset with 5 V-Ups after every round of dips

WOD

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please take care on the runs! 2nd Street and the parking lot are high traffic areas. Look out for cars and keep yourself safe! [/creativ_alertbox]

AMRAP in 20 Minutes

10 Pistol Squats
20 Kettlebell Snatch 24/16kg
400M Run

Off Ramp WOD

AMRAP in 20 Minutes

10 High Box One Legged Lower Downs
20 Kettlebell Snatch
400M Run

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill 

Run 1 Mile for time

WOD

5 Rounds with one minute on each station.

Toes-To-Bar
Clean & Jerks 135/95lbs
Rest

Your score is your total number of reps for all 5 rounds.

Off Ramp WOD

5 Rounds with one minute on each station.

Knee Tucks
Clean & Jerks
Rest