Author: cfdavis

Skill
AMRAP in 8 minutes:
20 double unders
20 second L-sit

Transition back and forth between the double unders and the L-sit on your own for 8 minutes, taking just enough time to rest to give yourself a good shot at completing each set unbroken and with good form. Scale the double unders to a volume and difficulty that never takes more than 15-30 seconds. Scale the L-sit by tucking in one or both legs so that 20 seconds is manageable in one go when you’re fresh.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Squat clean

Time cap: 18 minutes

Pick a challenging weight for your squat cleans; if you’re doing steady singles the whole way through, you’ve likely chosen correctly. Scale the pull ups to a difficulty at which you’re able to hit 3-5 reps on average per set. Pace this workout, especially if the movements are tough for you!

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
2 squat snatches

Practicing catching in the bottom of your overhead squat today, even if you aren’t able to get all the way down because of flexibility restrictions. Focus on hitting a locked out overhead position right as you hit the bottom of your squat, so that there’s no pressout of the barbell lagging behind the speed of your drop underneath it.

Workout of the Day
AMRAP in 15 minutes:
20 push ups
20 kettlebell swings
200 meter run

The push ups in this workout will likely feel like a high relative volume compared to the other movements; scale them to a difficulty at which you’re able to maintain sets of at least 5 for the majority of the workout. Choose a swing weight that you’re confident on, and try to keep a steady pace on the run. As the weather warms up, we’ll start getting out on runs more often during the weekday workouts.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted

Shoot for another small increase in weight (2.5-10 pounds) from the last time you did this, even if you’re using a band. Take a minute or so to rest between sets, and do your best to avoid kickstarting the movement with a mini-kip.

Workout of the Day
AMRAP in 12 minutes:
20 sit ups
12 lateral burpees
12 deadlifts

Pick a challenging weight on the deadlifts; it’s ok to have to break those up into 2 or 3 sets, even though the per-round volume is relatively low. Try to hang on to a steady cadence on the sit ups and burpees, pacing those movements around the goal of consistently having energy for the deadlift.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
2 sets of power clean plus split jerk

We’re getting overhead with the clean and jerk today. Focus on precise and consistent footwork, and be willing to take the weight back down a bit if your technique suffers after an increase in load. Mastering the footwork in the split jerk requires lots of consistency, and that consistency will break down at a certain weight for everybody.

Workout of the Day
3 rounds for time:
105 drag rope single unders
35 wall balls

15 minute time cap

Treat the drag rope singles like a 100-200 meter run between the wall balls; they shouldn’t feel too tough, and may even serve as a bit of recovery before getting back on the harder movement. If the wall ball is a challenging movement for you, break it up early and often. If you’re strong on it, push for 1 or 2 sets per round with minimal break, or go for the sport option (or both!).

standard: 12/8
rx: 20/14
sport: 20/14, 150 singles/ 50 wall balls per round
metcon: 4×2:00 on, 0:30 off

Skill
Front Squat:
4 sets of 6 reps

Target ~70-75%

You’ll be shifting to more reps per set on the front squats this week; use the 5×5 squat sets that we’ve done in the past couple of weeks as a reference. You should be able to make it through all 4 sets of 6 without losing excellent positioning, but it is ok if the reps slow down and get very tough by the end of each set.

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag cleans
Toes to bar
Calories
Rest

The sandbag clean is a slow movement relative to the toes to bar and calories, but try to still put in a strong effort there. Scale the toes to bar to a range of motion at which you’re able to hit quick sets of 3-5 reps. Push the pace on the calories!

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
400 meter run
20 alternating dumbbell hang clean and jerks
40 double unders
20 alternating dumbbell hang clean and jerks

Use a dumbbell weight that you’re quite confident with; you should never have to break down to sets smaller than ten at a time on the hang clean and jerk. Scale the jump rope to take no more than about a minute, even when you’re tired. 24 minutes is a long time, but try to focus on quick transitions from one movement to the next, even if you aren’t going fast on the movements themselves.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles, 500 meter run
metcon: 4×5:00 on, 1:00 off

Workout of the Day
All for time:
5 rounds of:
10 thrusters (weight one)
10 chest-to-bar pull ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (weight two)
7 bar muscle ups

15 minute time cap

We’ve got our third and final Open workout of 2024, and it’s a tough one! The scaling goal for this workout is to choose a relatively light and manageable thruster weight for the first half, and then bump it up to a tough weight in the second half. The gymnastics movements should also follow a similar progression; the movement you do in the first 5 rounds should be something you can rep out for sets of 3-5, while the movement from the second 5 round portion might break down to singles very quickly.

If you’re planning on doing a video submission, come on in at 10:30 with a judge!

standard: 65/45 (weight one), 95/65 (weight two), kipping pull ups, then chest to bar
rx and sport: 95/65 (weight one), 135/95 (weight two)
metcon: 5:00 on, 1:00 off, 5:00 on

Skill
EMOM for 10 minutes:
Squat clean thruster plus two thrusters

Get some practice cycling directly into a thruster rep out of a clean in preparation for tomorrow’s Open workout. Follow up with two smooth full range of motion thrusters. Rather than maxing out on this complex, focus on getting comfortable with weights that are relatively easy to tackle in this slower skill context, but would be quite heavy and extremely tough for the larger sets in tomorrow’s workout.

Workout of the Day
4 rounds:
90 seconds of burpee box jumps
90 seconds of calories
90 seconds of rest

We’re taking a day for some bodyweight work before the final Open workout tomorrow. Settle into a steady conditioning pace and get sweaty! If you feel like pushing it today, then try to find the max sustainable pace that you can maintain for 90 seconds on your machine, either in watts (assault bike) or in calories per hour (rower/ski/c2 bike)

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×3:00 on, 1:30 off

Skill
EMOM for 10 minutes:
Slow pull power snatch plus power snatch

Today’s snatch work has the same progression as Tuesday’s clean work: the goal of the sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to drop the bar between reps; no need to hang on for touch-and-go.

Workout of the Day
AMRAP in 12 minutes:
8 kipping pull ups
12 alternating dumbbell power snatches
16 single arm overhead lunges

Scale the pull ups to banded or ring rows so that you never need more than two or three quick sets to work through the 8 reps. Switch arms whenever you’d like on the overhead lunges, but get a roughly equal amount of work in on both arms. If you think you’ll need a break between the snatches and the lunges, save a couple of snatches so that you don’t waste a rep getting the dumbbell overhead!

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar
metcon: 4×2:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
4 strict toes to bar
4 kipping toes to bar
20 seconds of handstand practice

Scale the range of motion on both the strict and the kipping toes to bar so that you’re able to complete all 8 reps of the sequence without dropping down. Try not to let your body move past a hollow position as you lower down on the strict reps. Any handstand drills are fair game for the handstand practice, but wall walks or kick-ups against the wall are a great place to start if you’re new to the movement.

Workout of the Day
5 rounds:
40 seconds of push ups
20 seconds of rest
40 seconds of front squats
20 seconds of rest
40 seconds of power cleans
20 seconds of rest

Happy Birthday, Sofi! This workout has a few of her favorite movements in it. Got a birthday coming up? Email Alex at team@cfdavis.com to make a request!

Choose a barbell weight at which you’re able to hit sets of 5-10 reps on the front squats; the power cleans will likely be less of a limiting factor. Challenge yourself on the push ups by choosing a slightly tougher scaling option than you would if you were on the movement for longer. Hit this at a steady pace! 40 seconds is a short work interval, but 20 seconds is an even shorter rest interval.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 15×0:40 on, 0:20 off