Author: cfdavis

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

The goal of this drill 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 15 minutes:
25 crossovers
15 kettlebell swings
5 strict pull ups

Scale the jump rope to a volume and difficulty that takes no more than about 45 seconds per round. The kettlebell swings shouldn’t be too tough, but it’s ok if you need to break them into a couple of sets. Challenge yourself on the strict pull up difficulty; these should be a bit of a grind each round. Scale to banded pull ups or ring rows as needed.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, 7 strict pull ups per round
metcon: 5×2:30 on, 0:30 off

Skill
Front Squat
5 sets of 5 reps
Target 70-75% of your max, plus 5-15 pounds from two weeks ago

Bump the weight up from our previous squat session if you felt confident on the movement. If you didn’t make it last time, stick to the 70-75% range without that modification. Rest a couple of minutes between sets.

Workout of the Day
AMRAP in 7 minutes:
15 box jump overs
15 push jerks

Rest 3 minutes

AMRAP in 7 minutes:
15 box jumps overs
20/15 calories

Scale the push jerk weight to one at which you’re always able to hit sets of 5 without much rest between them. If you’re stronger on that movement, you should push to hit them unbroken after a short break from the box jump overs. Record your rounds and reps for the two seven minute AMRAPs separately.

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 7:00 on, 3:00 off, 7:00 on

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
200 meter run
10 toes to bar
Max devil presses in the remainder of the 3 minute interval

Choose a run distance that you can finish in about 1 minute. Scale the toes to bar to a difficulty at which it never takes more than 3 sets to complete 10 reps. You should have about a minute to a minute and a half to work on the devil presses after your toes to bar. If the 10 reps of toes to bar are too short and easy, consider tackling the sport option and bumping them up to strict toes to bar. Your score today is the total number of devil presses completed across all 5 rounds.

standard: 35/20
rx: 50/35
sport: 50/35, strict toes to bar
metcon: 5×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
Run or row 300 meters, or bike 750 meters
10 deadlifts
50 double unders

Time for workout 2 of the Open! If you’re coming in for the classes and are just looking to get a good workout in, choose the run or the bike option to open up some rowers for folks that are keen on hitting this one rx. Settle into a sustainable pace, and make sure you’re comfortable moving your barbell for 20 minutes!

If you’re planning on doing a video submission, come on in during open gym with a judge.

standard: run, row, or bike, 135/95
rx and sport: row, 185/125
metcon: 4×4:00 on, 1:00 off

Skill
4 rounds:
90 seconds of rowing or biking for meters
90 seconds of rest

At the start of each of the two intervals (machine and rest), complete one small and easy set of double unders (5-15 reps)

If you’re tackling the open, hop on a rower and start familiarizing yourself with how it feels to go for meters instead of calories. Start both the machine interval and the rest interval with a short and confident set on your jump rope.

standard: 5 double unders
rx: 10 double unders
sport: 15 double unders

Workout of the Day
AMRAP in 12 minutes:
10 kipping pull ups
15 sit ups
10 hang power cleans
15 sit ups

Scale to banded pull ups or ring rows so that you’re able to do sets of 3-5 reps throughout the workout. You should also be able to hang on to sets of 5 hang power cleans, but it’s ok if that gets quite challenging by the end. Try to transition quickly and smoothly in and out of the sit ups.

standard: 75/55
rx: 115/85
sport: 135/95, chest to bar
metcon: 4×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Power snatch plus squat snatch

Just like Tuesday’s clean work, the focus here is on maintaining a consistent stance from one lift to the next while pushing the depth in the receiving position. Be sure that you’re staying within the limits of your flexibility; snatching will test those limits, but it should never be used to try to dynamically gain flexibility. Stretch to gain flexibility, then snatch to take advantage of it.

Workout of the Day
10 rounds:
1 minute of kettlebell swings
1 minute of wall balls

At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout.

Happy Birthday, Collette! This workout is one of her favorites! Got a birthday coming up? Email Alex at team@cfdavis.com to make a request!

Pick a manageable swing weight for this one! This is a 20 minute workout, so you don’t want to be struggling with any of the 3 movements right out of the gates. If 5 burpees per minute (100 total) is too much for you, drop the number down to 4 or 3.

standard: 16/12 kg KB, 12/8 lb ball
rx and sport: 24/16 kg KB, 20/14 lb ball
metcon: 10×1:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted

Try to bump up the weight by 2.5 – 5 pounds from when we did this two weeks ago, even if you’re doing them banded; grab a light band, thread it through a 2.5 pound plate, and wear it like a backpack!

Workout of the Day
4 rounds:
45 seconds of single arm dumbbell push presses
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of box jumps
15 seconds of rest

Pace this workout like a 12 minute AMRAP; 15 seconds will be just enough time to transition to your next station before you start moving again. Scale the ring dips with a band or by keeping your feet on the floor. You should be able to do at least 2-3 at a time for most of the workout. On the push presses, switch arms whenever you’d like so that you get an even amount of work on both sides.

standard: 20/12 inches, 35/20 lb
rx and sport: 24/20 inches, 50/35 lb
metcon: 12x 0:45 on, 0:15 off

Skill
EMOM for 10 minutes:
Power clean plus squat clean

Build out the range of motion in the catch position on the second rep of this complex. Both reps will come from the floor, and you can drop the bar between them. Try to catch the power clean in the same stance that you use for your squat clean; aside from the depth, there should be no fundamental difference between the mechanics of these two lifts.

Workout of the Day
For time:
21-15-9
Clean and jerk
75 double unders before each round

16 minute time cap

Wait to put your equipment away until everyone’s finished; cheer on your neighbor!

Use a barbell weight that has you hitting quick singles throughout the workout with no more than about 5 seconds between reps at any point. Scale the jump rope to take about a minute per round. Move fast on the last set of clean and jerks, but don’t get sloppy.

standard: 95/65
rx: 135/95
sport: 135/95, drag rope double unders
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift
5 sets of 5

Target 70-75% of your max

Work up to a weight within the 70-75% range before starting the first of your 5 work sets. Take about two minutes between sets. Avoid maxing out today.

Workout of the Day
5 rounds:
1 minute of overhead squats
1 minute of calories
1 minute of rest

Use a barbell weight that lets you hit two quick sets of about 8-12 reps each minute. If your shoulder flexibility doesn’t allow for overhead squats, bring the bar down to the front rack position and work on front squats. Push the pace on the machine.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
10 step ups (no weight)
8 kettlebell swings
6 push ups

Choose a relatively heavy weight on the swings today; you should be able to do most of the rounds unbroken, but it’s ok if you need to go 4 and 4 in the later parts of the workout. Do the same for the push ups. Add your rounds and your reps together at the end of the workout.

standard: 24/16 kg, 20/12 inches
rx: 32/24 kg, 24/20 inches
sport: 32/24 kg, 24/20 inches, handstand push ups