Category: Workout of the Day

Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

AMRAP in 10 minutes

10 left arm dumbbell snatch 50/35 lb
10 right arm dumbbell snatch 50/35 lb
20 dumbbell goblet walking lunge steps 50/35 lb

Workout notes

Today’s workout is a time priority workout with two weightlifting movements.  We’ll start each round with a large set of dumbbell snatches on each arm.  We frequently see dumbbell snatches and we’ll alternate arms every rep.  For this couplet we’re specifying a moderate sized set on each arm.  A set of ten on one arm is going feel a lot harder than it would if you were switch arms for every rep. If you are used to performing your snatches in large unbroken sets while alternating you might find this format to be challenge.  Remember that there is no requirement to go unbroken so break the sets of ten whenever you need to.  Paired with the snatches is a large sized set of lunges.  Hold the dumbbell at your chest and do your best to keep your torso upright.  If the lunge is difficult for you, you can always scale by getting rid of the dumbbell!

WOD

5 Rounds for time (with a partner)

200M Sandbag bear hug carry 100/70lb
30 Burpees
40 Box Jumps 24/20″

Workout notes

Grab a partner, a sandbag and a box for today’s workout.  We’ll score this workout by the total time it takes for you to complete five rounds splitting the work as you see fit.  You’ll both need a sandbag you can carry for at least a few meters.  Trade off as often as you like.  The same goes for the burpees and box jumps. It can be advantageous to perform small sets or even alternate between single reps because smaller sets are easier to recover from.  Whatever rep scheme you choose you’ll want to communicate with your partner so someone is always working.

WOD

AMRAP in 20 Minutes
400M Run
30 Push-up
20 Power Snatch 75/55 lb

Workout Notes

Today’s workout is a longer duration triplet. We’ll start with a 400m run before moving on to a fairly high rep count of push-ups and power snatches. Choosing an appropriate scaling option will be important in a workout like this. Thirty push-ups will definitely add up if this is a tough skill for you. Make sure to scale to either knee push-ups or push-ups on a box so that you can keep moving through all the reps.  It’s totally ok for push-ups to be difficult and to work hard to get thirty done every round but you don’t want to hit failure with a movement like this.  The barbell is meant to be very light today. You will want to be able to knock out a large set every round before breaking it up.  Spend some time going over barbell cycling before the workout starts so that you can move smoothly through the snatches.

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REMINDER

Today is Bring a Friend Friday! No drop in fees today for all classes and no previous CrossFit experience necessary![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
20 seconds of strict pull-ups
40 seconds rest

For today’s skill work we’ll be spending a portion of each minute racking up as many strict pull-ups as possible. Remember that this is skill work so quality over quantity definitely counts here. Do your best to keep a hollow body position while you pull from a dead hang until your chin breaks the plane of the bar.  If you’re not quite ready for strict pull-ups find a band that allows you to get several reps in every twenty seconds.  If you’re working non-stop during each work period your band might be helping you a bit too much.  Ring Rows are also a great option here to get some strict pulling work in or a jumping pull-up with a slow and controlled lower down.

WOD

AMRAP in 15 Minutes

30 Double unders
20 Medicine ball cleans 20/14 lb
100M Run

We’ve got a fun triplet on the menu today.  Each round will start with a small set of double unders.  If thirty looks like too many, scale this number down to something that is repeatable while under fatigue.  If you haven’t gotten double unders down yet you can also complete thirty single unders per round with one or two double under attempts at the end of each set. The medicine ball clean can seem a bit tricky and confusing at first but spend some time working on it before the workout starts so that you are comfortable with the movement.  You’ll end each round with a run to the wall and back before starting again on the jumprope.[/vc_column_text][/vc_column][/vc_row]

 

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No plans for Valentine’s Day yet?? Great! It’s bring a friend Friday at CFD! Grab your Valentine ♥️ or your Pal-entine ???? and come in for a great workout! We all have that friend who’s been talking about trying CrossFit right?? We’ll now’s their chance! Any class and no drop in fee! Friday only! #crossfitdavis #bringafriendday #valentinesday #CFDisTHEplacetobe

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Skill

EMOM for 10 Minutes

1 Slow pull power snatch + power snatch

For today’s skill work we’re practicing the difficult power snatch in a two rep complex.  In the snatch you bring the bar from the ground to overhead in one smooth motion.  We’re specifying a power snatch which means you’ll catch the bar in a partial squat rather than dropping into a full depth squat.   Start the first lift pulling slow and controlled before accelerating as the bar passes your knees.  For the second pulling at full speed is okay but make sure your mechanics are the same.

WOD

AMRAP in 8 Minutes
10 Thrusters 95/65 lb
12 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout packs a potent punch. Choosing the correct thruster weight will be important here. Make sure to select a weight that allows you to go unbroken in your opening set.  There’s a good chance you will break it up as fatigue sets in, but you won’t want that to happen too early on. The dumbbell snatch should match the difficulty of the thruster so that you don’t feel like you’re spending too much time on one of the two movements. Do your best to transition quickly from barbell to dumbbell and vice versa to make the most of your eight minutes!

Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

AMRAP in 20 Minutes

20 Medicine ball step ups 24/10″ 20/14 lb
20 Medicine ball sit-ups 20/14 lb
200M Run with a medicine ball 20/14 lb

Workout notes

You’ll be tied to a medicine ball for the entirety of today’s workout.  Each round starts with a set of twenty step ups to a box. Hold the medicine ball anyway you like.  Ideally the way you are hold it shouldn’t affect your mechanics at all, keep your chest up and stand upright rather than landing in a squat for each rep. You’ll complete ten on each leg.  For sit-ups send the ball from from the floor over your head to your feet to complete each rep.  For each run you’ll carry the ball any way that you like, same as the step ups.  In the end your score will be the number of rounds and additional reps you complete in twenty minutes.

Skill

EMOM for 10 Minutes
1 Squat clean with pause below the knees

We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

WOD

AMRAP in 10 Minutes

1-2-3-4-5-6 …
Front squat 135/95 lb
Burpee

Workout notes

Today’s workout is a classic pairing with two of our toughest movements!  We also have an ascending rep scheme to add to the difficulty of this one.  For the front squats you’ll want a weight that you can knock out fairly large sets.  This rep scheme will make those first few rounds seem easy but the difficulty really sets in when you get past the round of six.  You don’t want to be stuck with singles that deep into the workout.  For burpees it’s slow and steady wins the race.  Lock in to a steady cadence early rather than trying to sprint through any of the rounds.  Your score in the end will the be the number of your last completed round plus any additional reps in an incomplete round.

Skill

EMOM for 10 Minutes
Straight set of kipping toe to bar then 20 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a straight set of kipping toe-to-bar. If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. After you come off the bar you will spend 20 seconds working on drag rope double unders.  If you are new to the skill or the rope feel free to start with singles and make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.

WOD

for time

21-18-15-12-9-6-3
Kettlebell swing 32/24 kg
Box jump 24/20″

Workout notes

We have a classic time priority couplet on the menu today. This rep scheme adds up to quite a few reps of each movement so make sure to choose a kettlebell weight and a box height that won’t stop you in your tracks.  With this type of workout you will want to keep moving at a fairly consistent pace the whole time.  Plan to get the swings done in 2-3 sets for the larger numbers and 1-2 sets as the numbers decrease towards the end of the workout. Decrease the box height if needed rather than stepping up to a higher box and focus on landing in an athletic position with your chest up for every jump. Stand up to complete each rep before jumping or stepping down off the box.

WOD

5 Rounds of one minute on each station

Thruster 45/35 lb
Row for calories
Double unders
Air assault bike for calories

Workout notes

We’ll have a total of twenty minutes on the clock for today’s workout and you’ll tackle five rounds of four different movements with one minute at each station.  There is no additional rest prescribed so even though each work period is only a minute you’ll want to be working at a sustainable effort rather than ramping up the intensity like you might if you had rest between movements.  That also means you’ll need to move quickly and plan ahead for your transitions. The rower will likely be the most difficult to get in and out of so make sure you open the straps really wide as you get out or try rowing without tightening them.

WOD

AMRAP in 30 Minutes
200m uneven farmer carry
30 one arm alternating cleans
20 goblet squats

Workout notes

We have a long duration workout on the menu today.  You’ll have thirty minutes to complete as many rounds and reps as possible of a farmer carry, clean and squat triplet.  You’ll need to grab two objects of differing weights.  Each round starts with a moderate length farmer carry. Gripping one object in each hand, walk down to the halfway point on the 200M track and then switch arms by setting them down before you turn around.  On your way back your weights will be reversed so that you distribute the work evenly for the round.  When you get to the gym knock out thirty cleans and then twenty squats.  It’s up to you as far as what weight you want to use for the cleans and squats. A dumbbell or kettlebell can be used for both movements.  Kettlebell cleans are generally a little tougher than dumbbell cleans because you have to rotate them around your wrist as you bring it to the front rack.  If you are up for it, and the weight isn’t too heavy, give it a go!