Author: cfdavis

Workout of the Day
AMRAP in 24 minutes:
200 meter farmer’s carry (one dumbbell, one kettlebell)
20 devil presses
400 meter run
20 devil presses

Settle into a steady pace and take your time working through each movement; 24 minutes will feel like a long time at first, but if you can just focus on keeping things sustainable it’ll be over before you know it. Use a dumbbell that you’re comfortable snatching for the devil presses, and then choose a kettlebell that’s within 5 or 10 pounds to accompany it on the carry.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 6×3:00 on, 1:00 off

Workout of the Day
For time:
1,000 meter run
40 deadlifts
60 kipping pull ups
40 deadlifts
1,000 meter run

24 minute time cap

Hold off on putting your equipment away until everyone else has finished; hang out and cheer your neighbor on!

Pick a deadlift weight that lets you hang on to sets of ten throughout both rounds on the barbell. Scale the pull ups so that you’re able to do 5 at a time the whole way through, knocking out a set every 20-40 seconds. Push yourself to keep the full run distance unless you have injuries that require scaling around!

standard: 115/85
rx: 155/105
sport: 185/135, 30 bar muscle ups instead of 60 pull ups
metcon: 3×5:00 on, 1:00 off

Skill
8 rounds:
3 high ring swings plus arm pull to horizontal
3 low ring muscle up transitions with no dip (grounded, banded, or jumping)
3 ring dips

Or, if you’re comfortabe with the ring muscle up:
8 rounds:
2 low ring muscle up transitions with no dip (grounded, banded, or jumping)
One set of ring muscle ups

Whatever variation you tackle, take about a minute to rest between rounds. Focus on maintaining a good hollow position on the follow through of the high ring swings, and stay low and efficient on your transition drills. Chat with your coach if you aren’t sure which drills to tackle!

Workout of the Day
AMRAP in 12 minutes:
6 front rack lunges
6 overhead lunges
6 front rack lunges
20 drag rope single unders
20 drag rope double unders
20 drag rope single unders

Happy Birthday, Leslie Ang! Today’s workout features several of Leslie’s favorite movements. Got a bithday coming up? Email Alex at team@cfdavis.com with requests!

Scale your barbell weight down so that you’re able to complete the 18 lunges in no more than two sets (dropping either before or after the overhead). If you’re comfortable with the lunge, try to hang on to the bar for all 18 reps. Similarly, the jump rope complex shouldn’t trip you up more than two or three times per round. Folks that are strong on the rope should shoot to do it unbroken.

standard: 65/45
rx: 95/65
sport: 115/85, double under-crossover-double under instead of single-double-single
metcon: 6×1:20 on 0:40 off

Skill
6 rounds:
3 tempo deadlifts
Immediately into a large set of push ups (~80% of a max set)

Deadlift tempo:
Fast drive up, 3 second hold at the top, 3 second descent, touch-and-go at the bottom

Target weight: ~65-75%

We’re repeating the tempo/superset format from last week’s front squats, but with deadlifts this week. Keep the weight light enough that you can maintain excellent form and a strict tempo across all six sets of three reps. After you finish each set, drop immediately into a large set of push ups. Stop the set when you feel like you’ve done about 80% of the reps that you could hit in a max set. Scale the push up difficulty so that you’re able to hit at least ten reps per round on average.

Rest 1-2 minutes between rounds.

Workout of the Day
4 rounds:
1 minute of kettlebell swings
1 minute of sit ups
1 minute of sandbag cleans
1 minute of rest

Push hard and settle into a rhythm on the sandbag cleans today; you may be able to rack up a much larger number of swings and sit ups, but you should still save energy to keep a strong tempo on the sandbag.

standard: 16/12 kg KB, 70/45 lb sandbag
rx: 28/20 kg KB, 100/70 lb sandbag
sport: 32/24 kg KB, 150/100 lb sandbag
metcon: 4×3:00 on, 1:00 off

Skill
6 rounds:
3 strict toes to bar
5 kipping toes to bar
20 second hollow hold

Rest about a minute between rounds

Scale the range of motion on both styles of toes to bar so that you can finish all 8 reps in one unbroken set. After the toes to bar, drop immediately into the hollow hold, again scaling the position so that you can hit a 20 second hold each round.

Workout of the Day
For time:
40-30-20-10
Wall balls
Alternating dumbbell power snatches

17 minute time cap

Hold off on putting equipment away until everyone finishes; support your neighbor!

Try to open with larger and more aggressive sets on the wall balls and power snatches than you otherwise might; the rep count decreases quickly round-to-round, so this is a good chance to see if your endurance has improved enough to open the door to larger sets.

standard: 12/8 lb ball, 35/20 lb dumbbell
rx: 20/14 lb ball, 50/35 lb dumbbell
sport: 20/14 lb ball, 50/35 lb dumbbell, 50-40-30-20-10 reps instead of 40-30-20-10
metcon: 5×2:00 on, 0:30 off

Skill
EMOM for 4 minutes:
Power clean plus split jerk
Then 8 minutes of clean and jerk work

We’re slowing down the tempo from last week’s transition/lifting skill. Get some straightforward practice in on your clean and jerk, and feel free to work up to a heavy single. Newer folks, check in with your coach for drills to work on during the 8 minute segment.

Workout of the Day
4 rounds:
90 seconds of clean and jerks
30 seconds of rest
90 seconds of calories
30 seconds of rest

Use a barbell weight that puts you right on the edge of quick singles and touch-and-go reps. 90 seconds is a long work interval, so you’ll have to choose which of those two approaches to take. Try to fill the whole interval with work on both stations.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 8×1:30 on, 0:30 off

Skill
8 sets:
3 strict ring dips (weighted if possible)
3 strict pull ups (weighted if possible)

Rest about a minute between rounds. Move straight from the dips to the pull ups

Scale with bands if you need to, otherwise try adding at least a small amount of weight to both movements.

Workout of the Day
AMRAP in 10 minutes:
4 burpee box jump overs
8 alternating dumbbell hang squat cleans

Try to keep the hang squat cleans unbroken, and then push the pace on the burpees as much as you can without compromising on those sets. Find a rhythm and keep moving.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 5×1:40 on, 0:20 off

Workout of the Day
AMRAP in 20 minutes:
5-10-15-20-25-30-35… etc

Medicine ball step up
Medicine ball sit up
Kettlebell swing

Pick a slightly heavier medicine ball than you otherwise would; you don’t have to do any wall balls with it, so you’ll likely find you can hang on to something more challenging for the step ups and sit ups. Keep the kettlebell weight manageable, and settle into a steady pace as the reps ascend.

standard: 12/8 pound ball, 20/12 inch box, 16/12 kg KB
rx: 20/14 pound ball, 24/20 inch box, 24/16 kg KB
sport: 30/20 pound ball, 24/20 inch box, 28/20 kg KB
metcon: 5×3:00 on, 1:00 off

Workout of the Day
3 rounds for time:
400 meter run
20 push jerks
400 meter run
20 overhead lunges

30 minute time cap

Pick a barbell weight that lets you complete each 20 rep effort in no more than 3 sets. This is relatively high volume on both the lifts and the running, so be conservative with your pace and efficient with your technique. Scale the lunges to the front rack position if overhead isn’t in a secure range for your flexibility.

standard: 75/55
rx: 115/85
sport: 115/85, 4 rounds for time
metcon: 4×5:00 on, 1:00 off

Skill
7 rounds:
2 high ring swings
2 high ring swings plus an arm pull to horizontal
2 low ring muscle up transitions (grounded, banded, or jumping), with a dip

Rest a minute or two between rounds

We’re getting back on the high rings and practicing the swing today. If you’re new to the high rings, just get comfortable with the tempo of the swing for 4 reps per round. If you’re comfortable with that, start to add the arm pull on reps 3 and 4; the goal of the arm pull is to follow through off the momentum of the swing without breaking the body out of a strong position. Your body should keep the same angle relative to the ground during the arm pull, and you should be in a hollow position.

If you’re able to consistently get your hips to the height of the rings with good angle and position on the arm pulls, then consider adding one muscle up attempt at the end of each round (after the low ring transition drills).

If you’re comfortable with ring muscle ups, then do one unbroken set of them at the end of each round (after the low ring transition drills). Don’t neglect your basic positioning and transition drill, no matter how strong your muscle ups are.

Workout of the Day
5 rounds:
30 seconds of deadlifts
60 seconds of calories
90 seconds of rest

The one-to-one work/rest ratio here implies a pretty high level of intensity; pick a deadlift weight that lets you hang onto the barbell for one large but steady set, and then try to drop it and hop on your machine early enough that you have the whole 60 seconds to work. This format will definitely not be an all-out sprint, but the 90 second rest will let you take a much more aggressive pace than you could in a tighter interval.

If we’re short on machines, one partner will work during the other partner’s rest interval; the coach will have the clock on a 30 second/60 second interval.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×90 seconds on, 90 seconds off