Author: cfdavis

Skill
EMOM for 10 minutes:
15 double unders plus one squat clean
Hold across at ~65-75% of your 1 rep max

Today’s skill work is an evolution of last Tuesday’s, and prep for the transitions in the workout today. The weight should be light enough that you’re taking no more than about 5 seconds between your last double under and your barbell leaving the ground. Avoid a lengthy and elaborate setup for the clean.

Don’t go heavy, or you’ll wear yourself out for the workout and miss the point of the transition practice.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7-8-9-10… etc
Squat clean thruster
8 lateral burpees after each round

Happy Monday!
Your weight should be heavy enough that you’re doing singles, but light enough that they never get sloppy.

There is a lot of room on this workout for tortoise-and-hare pacing to develop. Focus on keeping a steady and sustainable burpee pace so that your transitions are as quick as possible between the movements and between the reps on the squat clean thruster. That’s the first step to getting you far into this workout. Speeding up the burpees should only be done once your transitions are all minimal.

standard: 95/65
rx: 115/85
sport: 115/85, no more than 5 seconds between any two reps on any movement
metcon: 4:00 on, 1:00 off, 3:00 on

Workout of the Day
4 rounds:
90 seconds of goblet step ups
90 seconds of wall walks
90 seconds of kettlebell swings
90 seconds of rest

90 seconds is a tough work interval; throw in frequent short rests as needed in order to keep a consistent work rate throughout the interval. Avoid working in such long or intense efforts that you end up resting much longer in the second half of the interval than you did in the first.

Add up all of your reps at the end of the workout.

standard: 16/12, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 4×4:30 on, 1:30 off

Workout of the Day
AMRAP in 10 minutes:
20 pull ups (kipping or strict)
20 box jump overs

Rest 4 minutes

AMRAP in 10 minutes:
40/32 calories
20 box jump overs

Record your rounds and reps separately for the first and second AMRAP.

The pull up sets are quite large today; break them up early and often if you know that they’ll fatigue throughout that first 10 minute effort.

Push the pace on the calories in the second AMRAP so that you can get back to the box jump overs.

standard: 20/12″
rx: 24/20″
sport: 24/20″, chest to bar
metcon: 10:00 on, 4:00 off, 10:00 on

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
2 power cleans
6 push ups
12 sit ups

Today’s workout is very similar to the Chief, but we’re bumping the weight up and swapping the squats out for sit ups. Your power clean weight should be heavy enough that you’re doing singles, but light enough that you aren’t taking much time between them or letting your form degrade. Start each 3 minute AMRAP back on the power cleans. Sum up all of your rounds and all of your reps at the end of the workout.

standard: 95/65
rx: 155/105
sport: 185/135, 6 strict handstand push ups, 8 toes to bar instead of sit ups
metcon: 5×3:00 on, 1:00 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Last week of this pull up progression! If you’ve been following along the whole time, take this chance to try a harder band or heavier weight than you’ve been doing. When you drop to a harder band, remember to reset the weight to 2.5 pounds.

If you want to continue with the progression as extra work outside of class to work on your strict pull up strength, go for it! It’s a great way to get some regular work in on the movement. The full description of the progression is below. You can even bump the frequency up to two sessions per week, though be sure to space them out by a few days if you do.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
For time:
10-20-30-40-50
Double unders
Wall Balls

15 minute time cap

Scale both movements so that you can hit sets of at least ten without more than five or ten seconds of rest.

Pacing on wall balls and double unders is interesting. Both movements have basically fixed speeds that they can be done at (outside of some small variation), so going faster or slower usually comes down to stopping less or more often. If you want a faster time on this workout, you’ll just have to stop less. If you want to challenge yourself, try to go unbroken as far into the wall balls as possible.

standard: 12/8
rx: 20/14
sport: unbroken wall balls through the round of 40
metcon: 6×1:20 on, 0:40 off

Skill
10 minutes of handstand practice

It’s been a while since we’ve played around upside-down, so take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty).

Box shoulder stand
Wall walk
Kick up against wall
Kick up against wall from straddle
Cartwheel
Crow stand
Freestanding kick up
Freestanding kick up from straddle
Handstand walk
Obstacle course

Workout of the Day
AMRAP in 20 minutes:
300 m run
10 devil presses
10 overhead squats

Happy birthday, Collette! This workout was a request of hers, and features some of her favorite movements. Got a birthday coming up? Email Alex at team@cfdavis.com and let him know what movements and formats you love!

For your dumbbell, choose a weight that you’re comfortable snatching. Your barbell weight should be light enough that the overhead squats never take more than two sets to work through.

If the overhead squat requires more shoulder flexibility than you have, consider scaling the movement to a front squat.

Settle into a steady and sustainable pace; twenty minutes is a long time to keep moving.

standard: 35/20 lb DB, 65/45 lb bar
rx: 50/35 lb DB, 95/65 lb bar
sport: 2x 45/ 30 lb DB, 95/65 lb bar, 400 m run
metcon: 5×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus two power cleans (fast singles)

Pick a jump rope volume and difficulty that you can finish quickly and easily every round. Practice a fast transition from your jump rope to your first clean. If you’re comfortable with it, use a fast and minimal setup on each clean, prioritizing a slightly lighter weight and more aggressive pace.

Workout of the Day
4 rounds for time:
30 box jumps
10 kettlebell hang cleans on each arm
10 toes to bar

16 minute time cap
Work through all ten hang cleans on the first arm before you switch to the second

Set a strong pace on the box jumps, and then try to hang on to that tempo through the cleans and toes-to-bar. The toes-to-bar are relatively low volume, so try to jump straight up and into them as soon as you finish your cleans.

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

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps (max set) at 85%

This is our last week of the back squat progression! Be sure to use spotters on your last set. You’ll want to be good and warm by the time you get to your heavy lifts, so hit a few lighter sets at 30-50% of your max before you start your set of 5 at 65%.

Workout of the Day
Every 6 minutes for 3 rounds:
25/20 calories (row, bike, or ski)
15 power snatches
10 lateral burpees

Use a count-up clock for easier time-keeping

Record the slowest of the three times to the whiteboard and SugarWOD.

If you need to share equipment, just stagger by 3 minutes. Your snatches should be light and fast (two sets at most). The calories and burpees should be a sprint. Continue to work on those transitions. The quicker you go, the more rest you’ll have.

standard: 55/35
rx: 75/55
sport: 95/65
metcon: 3×4:00 on, 2:00 off

Workout of the Day
AMRAP in 25 minutes in teams of 3:
Partner 1: 400 m row or 1,000 m bike
Partner 2: AMRAP of 21 sit ups and 3 sandbag cleans
Partner 3: rest
When the rower/biker finished, everyone moves on to the next station (meters to AMRAP to rest). Pick up where your partner left off on the AMRAP, even if it’s in the middle of a round. Your team’s score is the total number of rounds of the AMRAP completed.

If you’re in a team of 2, just skip the rest station. It’ll be fine, I promise…

standard: 70/45
rx: 100/70
sport: 100/70, 5 cleans per round
metcon: 5×4:00 on, 1:00 off

Workout of the Day
The last Open workout of 2023 is here!

If the movements and time cutoffs look too aggressive for you, don’t worry! Check the option at the bottom for an alternative that will keep you moving for the full 12 minutes

Walk through the workout piece-by-piece in your head to figure out whether you want to go rx or scaled. We would recommend going rx if you feel strong on the first two snatch weights in a fatigued conditioning context, and have double unders down in sets of at least 10-20 at a time. You definitely don’t need to be able to snatch the third weight to tackle this workout rx.

If you hit a time cap, record your total reps completed.

Good luck, and have fun!

RX:
With a 6 minute time cap, complete:
5 wall walks
50 double unders
15 snatches (95/65)
5 wall walks
50 double unders
12 snatches (135/95)

If you complete that before the 6 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 double unders
9 snatches (185/125)

If you complete that before the 9 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 double unders
6 snatches (225/155)
Mark your time if you finish in under 12 minutes

Scaled:
With a 6 minute time cap, complete:
5 wall walks
50 single unders
15 snatches (65/45)
5 wall walks
50 single unders
12 snatches (95/65)

If you complete that before the 6 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 single unders
9 snatches (115/75)

If you complete that before the 9 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 single unders
6 snatches (135/85)
Mark your time if you finish in under 12 minutes

12 Minute AMRAP alternative:
5 wall walks
50 single unders
15 power snatches (65/45)