Author: cfdavis

Skill
Every 3 minutes for 4 rounds:
400 m run

Saturday’s workout has five runs under heavy time pressure, so we’ll be practicing a similar time and distance today. The goal is to pick a distance that you can very comfortably finish in less than two minutes each round (ideally less than 1:45). If you need to drop the distance down to 300 or 200, definitely do so. Record each time to SugarWOD.

Use a count-up clock so that the times are easy to read when finishing the run.

standard: run or row 400 m, or bike 800 m
rx&sport: run 400 m

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of toes to bar
20 seconds of rest

Try to start and end each 40 second interval with a set, or even a few singles. Keep your head up and your medicine ball held high in front of you at the bottom of each wall ball; avoid letting your torso cave. Scale the toes to bar to partial range of motion, V-ups, or med ball sit ups as needed.

standard: 12/8, V-ups
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 12×0:40 on, 0:20 off

Skill
10 sets of 5 strict pull ups and 5 ring dips
Rest as needed between rounds, but move immediately from the pull ups to the dips

Use a band on either or both movements to make ten sets of 5 manageable. We’re off the clock, but try not to rest more than a minute or two between each set. The full skill work should take about 15 minutes. You can add weight if you find the unweighted movements too easy, but consider doing the first 5 rounds unweighted before taking on an additional load.

Workout of the Day
For time:
12-15-18-21
Deadlift
60 double unders after each round

12 minute time cap

Keep control of your barbell and your body on the deadlifts. Don’t let the weight whip you down to the floor, and don’t push through poor positioning in the back to keep an aggressive pace.

Your jump rope should be scaled so that you’re able to finish each set in about a minute or less.

If you’re still very new to the deadlift, consider doing 4 rounds of 20 kettlebell deadlifts and 60 jump rope so that you have an easier time maintaining position than you would with the barbell.

standard: 135/95
rx: 185/135
sport: 225/155, drag rope double unders
metcon: 5×1:30 on, 0:30 off

Skill
Every 1:20 for 8 rounds:
Squat clean thruster plus two thrusters

We have a heavy thruster workout on Saturday (rx:135/95), so take this chance to get a sense for where you’re at with the lift. Try to keep the barbell moving smoothly across all three reps rather than letting it come to a stop on the shoulders. If you need to take a moment anywhere in the movement, it should be in the overhead position, and only for a heartbeat or two.

Workout of the Day
AMRAP in 14 minutes:
200 m farmer’s carry (one KB, one DB)
20 burpee box jumps

Move steadily from the start, but avoid getting near your redline. 14 minutes is a long time for this pairing, neither of which will feel like much of a break from the other. Focus on efficient footwork on your burpee box jumps, and you’ll save energy and distract yourself from the discomfort at the same time.

standard: 35/20 lb DB, 16/12 kg KB, 20/12″ box
rx: 50/35 lb DB, 24/16 kg KB, 24/20″ box
sport: 100/70 lb sandbag carry, 30/24″ box
metcon: 3×4:00 on, 1:00 off

Workout of the Day
AMRAP in 25 minutes:
50 Russian kettlebell swings (eye level)
60 push ups
70 lunges (unweighted)
80 sit ups

Before every movement, run 500 m

Happy Birthday, Alex Tomaich! If you’ve ever had the pleasure of hitting a running workout with (behind) Alex, you’ll have guessed what his birthday workout prominently features.

The swings here are lighter and lower than what we usually do, so you should be able to keep a strong pace on them. The push ups will likely be a major sticking point without very thoughtful scaling; focus your preparation on making sure that you are comfortable with the volume and difficulty of the task that you set for yourself.

To clarify, the sequence of this workout will go:
500 m run
50 swings
500 m run
60 push ups
500 m run
70 lunges
500 m run
80 sit ups
And then back to the beginning

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 5×3:30 on, 1:30 off

Workout of the Day
AMRAP in 8 minutes:
10 power snatches
30 crossovers

Rest 4 minutes

AMRAP in 8 minutes:
10 pull ups (strict or kipping)
30 double unders

Think ahead on your pace today; neither effort will be as much work as last Saturday’s longer WODs, but you should still be reserving some energy for your second workout.

Use a barbell with which you can finish the ten reps in at most three quick sets every round. Allow yourself 30 seconds to a minute for each round of jump rope in both workouts.

Record rounds and reps for the two workouts separately.

standard: 65/45
rx: 95/65
sport: 95/65, 5 bar muscle ups instead of 10 pull ups
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
AMRAP in 8 minutes:
20 second L sit
20 seconds of handstand practice

Rest as needed between each movement; this shouldn’t be a race to get as many rounds done. The handstands can be done as a wall walk plus a hold, and kick up against the wall plus a hold, or a freestanding handstand. Break it up however you need to, but accumulate 20 seconds total each round.

Workout of the Day
5 rounds:
1:20 of calories
1:20 of box jumps
1:20 of rest

At the start of each work interval, complete 10 wall balls. Add up all of your calories and box jumps for your total.

The goal here is to hit every set of wall balls unbroken before getting back on to the calories or box jumps. If ten sets of ten sounds like a lot, then drop the weight down a little bit from what you typically use; a good scaling option would be the 4-6 lb lighter ball that we’ve practiced with in skill work recently.

standard: 12/8 lb, 20/12 inches
rx: 20/14 lb, 24/20 inches
sport: 30/20 lb, 24/20 inches
metcon: 5×2:40 on, 1:20 off

Skill
Deadlift
5-5-5-5-5
55%-60%-65%-70%-75%

If you established a max lift in the previous strength cycles, use that as the reference number for your percentages today. Note that we aren’t hitting a max set in the last set; keep it at 5 reps. If you don’t have a reference max, your coach will help you sort out what weights to tackle.

Workout of the Day
AMRAP in 15 minutes:
9 push presses
12 lateral burpees
21 sit ups

Go for a more challenging weight on the push presses today; it’s perfectly fine to have to break it into sets of three by the end of the workout. Try to keep up the pace on the burpees, and then find your rest on the sit ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
One set of a bar muscle up drill
OR
One set of kipping pull up practice

Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to you.

Here is a sequence of bar muscle up drills, in roughly ascending order of difficulty. I’ll repeat for emphasis: learn to use the bands.
Jumping bar muscle up (set a box up underneath your bar)
Banded hip-to-bar
Banded bar muscle up
Hip-to-bar
Bar muscle up

Workout of the Day
For time:
800-400-200
Run

30 KB hang snatches after each run (15 on arm 1 and then 15 on arm 2)

16 minute time cap

Pick a kettlebell with which you can hit sets of 5-10 with throughout the workout. 30 snatches shouldn’t take you more than about 2 minutes. If needed, scale the run distance down to 500-300-200. If you’re gunning for a quick time today, run very fast and go unbroken on the snatches.

standard: 16/12
rx: 24/16
sport: 28/20
metcon:

Skill
Every 90 seconds for 8 rounds:
10 crossovers
2 power cleans (quick singles)
10 crossovers

Bump your target weight up just a little bit from last Thursday’s power cleans; the focus should still be on smooth transitions and quick singles, but at only two reps per 90 seconds you’ll have a little more energy. Scale the crossovers to a volume that lets you get through them in one or two easy sets across all 8 rounds.

Workout of the Day
5 rounds:
1 minute of ring dips
1 minute of front squats
1 minute of rest

Pick a weight that lets you hit sets of 3-8 front squats throughout the workout. Scale your dips with a band or switch to push ups so that you’re able to get 10-20 reps per minute.

standard: 95/65, push ups
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
3 touch and go power snatches

This skill work is the same format as last Thursday’s quick singles, but we’re working on cycling touch-and-go reps. Keep the weight light enough that you can smoothly and comfortably lower from overhead without losing control or compromising your positioning. The 45 second timer will go quickly, so avoid loading up in between rounds unless the first 5 rounds are trivially easy.

Rx: 95/65

Workout of the Day
AMRAP in 18 minutes with a partner:
25/20 calories
20 kettlebell swings

Happy Birthday, Rich! Rich requested some hard assault bike work with a partner, and we are so happy to oblige. Got a birthday coming up? Get in touch with Alex by emailing team@cfdavis.com to collaborate on a birthday workout!

One partner completes the calories and swings while the other rests. Count the total rounds completed by you and your partner put together. Use a swing weight light enough that you don’t need more than two sets each round.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 4×3:00 on, 1:00 off