Author: cfdavis

We’ll be holding tryouts for the 2014 Sactown Throwdown this weekend at 11AM!  The Saturday 10:30 weightlifting class will be cancelled so we can setup and get the workouts in!

Strength

8×3 Weighted Pull-Ups

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.

WOD

3 Rounds for Time

20 Burpee Jump-To-Plate 
20 Wall Ball 20/14lbs
20 Kettlebell Snatch 24/16kg

Break up the kettlebell snatch anyway that you like.  Use a 45# bumper for the burpees.  Both feet must hit the plate. 

Off Ramp WOD

3-5 Rounds for Time of 

10 Burpee Jump-To-Plate 
10 Wall Ball, Light Goblet Squat or Air Squat to target
10 Kettlebell Snatch

Squat mechanics can be tough!  Use assistance or strip the weight to make sure you’re moving well.  
If you are new to CrossFit work with smaller sets and cut the total volume down for this workout.  We value intensity more than volume! 

Skill

EMOM for 10 Minutes

Odd Sustainable set of Handstand Push-Ups
Even Sustainable Set of Double Unders

Talk to your coach about an appropriate way to scale Handstand Push-Ups.  You can use this time to improve your strength by performing pike push-ups or work on kipping from a headstand.   Choose a challenging number of double unders but use this time as skill practice and save some jumps for the metcon!

WOD

AMRAP in 10 Minutes

15 Box Jumps 24/20″
9 Toe-To-Bar

Off Ramp WOD

If possible use a box height that you can safely perform plyometric jumps with.  Be explosive with your rebound and rest at the top.  Scale Toe-To-Bar by first working on knee tucks or Knees-To-Elbows and then incorporating the kipping motion to sustain the movement. 

Strength

E2MOM 14 minutes 

3 Squat Cleans ~ 70% of your 1RM 

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom. 

WOD

3 Rounds for time of

10 Power Cleans 155/105lbs
400M Run

Off Ramp WOD

Use a weight that is light enough for you to move through all 30 reps with perfect form.  Even though you are performing a power clean on every rep you should land in a partial squat descending as deep as is needed to catch the bar with good form. 

Strength

Deadlift 3×5 ~ 75% 

Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight.  New lifters should work up in sets of 5 as well.  Work up to a moderately heavy weight using small increments. 

WOD

AMRAP in 8 Minutes

30 Air Squats
21 Kettlebell Swings 24/16kg
15 Pull-Ups

Off Ramp WOD

Remember scaling is more than just using a lighter load.  Use a target and/or hold a post to help you achieve full depth squats with an upright torso, flat back and knees tracking over feet.  Swing the kettlebell fully overhead only if you can do so without compromising your midline.

WOD

9 Clean & Jerks 135/95lbs
9 Box Jump Overs 24/20″
200M Run
12 Clean & Jerk
12 Box Jump Overs
400M Run
15 Clean & Jerk
15 Box Jump Overs
800M Run

Sprints

EMOM for 10 Minutes
Sprint 100M

WOD

10 Strict Press 115/75lbs
15 Overhead Squat 115/75lbs
20 Push Press 115/75lbs
25 Front Squat 115/75lbs
30 Push Jerk 115/75lbs
35 Back Squat 115/75lbs

This workout comes to us from crossfit.com. 

Off Ramp WOD

5 Rounds for time 

10 Push-Ups
10 Goblet Squats or Front Squats

WOD

Working with a partner

Run 1 Mile 

then

with one partner working at a time 

150 Wall Ball Shots 20/14lbs
150 Medicine Ball Sit-ups 20/14lbs
150 Kettlebell Swings 24/16kg

Happy Thanksgiving!

We so thankful to have you all as part of the CrossFit Davis family!  Classes today are at 8AM and 9AM only!

WOD

“Hope”

Three rounds of:

Burpees
Power snatch 75/55
Box jump 24/20″
Thruster 75/55
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.

You can give to this worthy cause any time of year!   https://hope.crossfit.com/

Skill

3 Rounds of 

5 Wall Walks
5 Skin The Cats
10 Pistols

Work at your own pace to complete as much as you can of the skill work.  

Scaling options: Talk to your coach or work on the following!

1Min Handstand or Pike Hold
5 Knees To Elbows
5 Ring Roll-outs
10 High Box Pistols/Leg Lowers

WOD

AMRAP in 10 Minutes

30 Double Unders
12 Push Press 115/75lbs
9 Toes-To-Bar

Off Ramp WOD

AMRAP in 10 Minutes

90 Single Unders (Must attempt 1 Double Under Every 30 Reps!!) 
12 Push Press
9 Toes-To-Bar