Category: Workout of the Day

  • January 18, 2020

    WOD

    7 Rounds of 2 Minutes on 2 minutes off

    12 Two arm dumbbell deadlifts 50/35 lb
    9 Two arm dumbbell hang power clean 50/35 lb
    6 Two arm dumbbell push jerk 50/35 lb

    Max box jumps 24/20″ in remaining time

    Workout notes

    Today’s workout is a seven round interval workout with a single round of dumbbell “DT” as a buy in and then max box jumps in your remaining time.   Getting through the deadlifts, hang cleans and push jerks can take a full minute or more unbroken so consider that when you are choosing what weights you’ll use for the workout.  Ideally you have dumbbells light enough that you could do each round with short rest between movements.  If you do need to set the dumbbells down, break them up strategically by adding your rest at the 11th deadlift and 5th hang power clean so you can minimize additional reps.

     

  • January 17, 2020

    Skill

    One round of Tabata

    20s Arch hold
    10s Hollow Body

    Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to hold your best hollow position during the ten seconds that would normally be a rest period in the Tabata interval.   In general the best scaling option for both movements is to shorten your levers, meaning bring in an arm or leg or all four if needed.  Your focus should be on keeping your low back in contact with the ground as much of the ten second work period as possible.

    WOD

    5 Rounds of

    3 minutes on 1 minute off

    1 Power Clean 185/135 lb
    5 Push-ups
    10 Air squats

    Workout notes

    This workout is in the same format as the classic workout “The Chief”.  You’ll treat each of the three minute work periods as a mini AMRAP scoring as many rounds and reps as possible.  Restart each round at the top with one power clean. In the end your score will the the total number of rounds you completed plus an additional reps.  The benchmark load on the barbell is on the heavier side. With only one rep each round consider bumping up the weight you normally so long as you can move the bar efficiently.

  • January 16, 2020

    Skill

    EMOM for 10 Minutes
    3 Power Snatch

    Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

    WOD

    5 Rounds for time

    9 Power snatch 95/65 lb
    15 Push Press 95/65 lb
    21 Front squats 95/65 lb

    Workout notes

    This workout is a five round triplet with three barbell movements. We start with the most difficult movement, the snatch and progress to less technical movements but increase the reps.  The benchmark load suggests a light weight barbell so we’d encourage you to aggressively scale based on all three movements.  Essentially we’re looking for a weight you can move with ease, while keeping your mechanics efficient.  Use a weight that you can complete each piece in one to two sets fresh. Even though we have a large volume of reps total you should have a weight light enough that you can keep the intensity high for all five rounds.

     

  • January 15, 2020

    Skill

    EMOM for 10 minutes

    1 slow pull power clean + power clean

    For today’s skill we are working on a two rep barbell complex.  Start by pulling the bar from the floor slow and under control.  Accelerate as the bar passes the knees and aggressively open your hips to drive the bar upward before dropping into your receiving position.  From there reset the bar on the floor and finish the complex with a full speed lift.  In the second lift focus on passing through the same positions as in your slow pull clean.  Keep the hips low and maintain your back angle as you bring the bar off of the floor. For this skill work you can use a moderate load and practice your mechanics, keeping the weight the same across all ten minutes, or increase slightly if you have the technique dialed in.

    WOD

    4 Rounds with one minute on each station

    Kettlebell swings 32/24 kg
    Air assault bike for calories
    Dumbbell weighted step ups 50/35 lb 24/20″
    Rest

    Workout notes

    Our workout today is a four round triplet with three minutes of work and one minute of rest.  For busier classes we’ll partner up and start at different stations.  For the kettlebell swings try to start each minute with a large set and then possibly a second or third if you have time.  On the bike you should work at a sustainable RPM rate for each round keeping in mind all three movements have a heavy emphasis on the legs so don’t go all out in those first rounds.  For step ups you can hold the dumbbell any way that you like so find a method that lets you work for most of the minute at a steady cadence.

  • January 14, 2020

    SKILL

    Strict HSPU

    or

    1 Strict Press + 4 push press

    Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU you will be working on kicking up against the wall and performing a straight set of  reps.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls off quickly but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

    WOD

    AMRAP in 10 Minutes

    10 Alternating one arm devil press 50/35 lb
    10 See-the-lights sit-ups 25/15 lb

    Workout notes

    Today we have a moderate length couplet with a couple of unfamiliar movements.  Each round starts with a set of ten one arm alternating devil press.  For this variant you will use one dumbbell and alternate arms each rep.  Start with a burpee and keep one hand on the dumbbell, as you leave the deck you’ll bring the dumbbell off the floor and finish with it overhead prior to alternating.   A snatch or clean and jerk is acceptable.  This movement is probably new to you but keep in mind it’s simply a burpee plus a one arm dumbbell ground to overhead where you will alternate arms every rep.  Next you’ll knock out a set of see-the-lights sit-ups.  Keep a plate overhead with straight arms and make the movement a strict as possible.

     

     

  • January 13, 2020

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    CFD | SWEAT

    Reminder! Our new 45 minute, CrossFit inspired cardio class starts today at 4PM! All members are welcome and CrossFit experience is not required to participate.[/text-with-icon][vc_column_text]

    SKILL

    Deadlift
    2-2-2-2-2

    Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

    WOD

    10 Rounds of 30 seconds on each station
    Sandbag squats 100/70 lb
    Rest
    Double unders
    Rest

    Workout notes

    We’ll have a clock set for twenty minutes for this ten round interval workout.  Each round consists of thirty seconds of work:rest at each of two stations.  We start each round working for thirty seconds squatting a sandbag for as many reps as possible.  Hold the sandbag at your chest, bear hug style and practice keeping your torso upright while you descend all the way into your deepest squat.   Try to avoid making the squat easier by resting the sandbag on your legs in the bottom of each rep.  At the second station you’ll try to knock out as many double unders as possible.  If you are new to the movement stick with the speed ropes but if you are expert level consider giving the drag ropes a try.  If your scaling option is single unders feel free to mix in the drag rope as well to add another layer of difficulty.[/vc_column_text][/vc_column][/vc_row]

  • January 12, 2020

    WOD

    AMRAP in 20 Minutes

    100 Meter run
    7 Hang power cleans 115/85 lb
    4 Push jerks 115/85 lb

    Workout notes

    Today’s workout is another long one.  Each round starts with a short run and finishes with a moderate weight barbell complex.  Ideally your weight is light enough that you can complete the hang power cleans in two sets at most and then knock out the jerks in one set for the majority of the workout.  This format is essentially an interval style format where you will have the time on the run to rest up for your next round of cleans and jerks. Most of us will end up with a fairly high round count with lots of transitions.  Watch for cars on the run and take your time making your way in and out of the gym if classes are busy!

  • January 11, 2020

    ALL VISITORS WELCOME TODAY

    We’re opening our doors to anyone who is interested in participating in our memorial workout for Natalie Corona. Classes will be held at 8:30 and 9:30 AM.    If you are new to CrossFit Davis and visiting for the first time please arrive a few minutes early to sign our waiver.

    WOD

    Complete the following with a partner

    AMRAP in 22 minutes of:

    20 sit-ups
    20 burpees
    400M run *

    * Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M.  When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off.  Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.

    If you have a weight vest or body armor, wear it.

    WORKOUT NOTES

    Natalie Corona, 22, was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019.  Natalie started as a Davis community officer in 2016 and graduated the Sacramento Police Academy in the summer of 2018.   Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.

  • January 10, 2020

    SKILL

    With a 5 Minute time cap climb the double under ladder as high as you can.

    5-10-15-20-25-30 … of
    Unbroken drag rope double unders.

    Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

    If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

    Metcon

    AMRAP in 20 Minutes
    20 Box Jumps 24/20″
    30 Alternating dumbbell power cleans 50/35 lb
    40 Wall ball shots 20/14 lb 10/9′

    Workout notes

    We have a fairly long workout on the menu today with large sets of three conditioning movements.  For the box jumps practice moderating your pace by taking a breath and the bottom or top of the rep and try to maintain a continuous pace.  When it comes to the dumbbells you will want to choose a weight you can maintain touch and go reps for fairly large sets rather than slugging it out with a dumbbell that is too heavy.  When you move to the wall ball shots, transition quickly but collect yourself and start with a big number so you can knock out most of the reps in that first set. Break up the remaining reps into smaller chunks resting for a short time between each until you finish the round.

  • January 9, 2020

    EMOM for 10 Minutes

    [odd] straight set of kipping toe-to-bar
    [even] 30 second handstand hold or free standing handstand

    Use this time to practice your kipping swing or toe-to-bar with a kip as well as your positioning during a handstand. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   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. For the handstand you can choose to kick up to the wall or try a freestanding attempt out on the floor.  Don’t be afraid to challenge yourself a little but start with a sustainable effort for both movements and try to maintain that effort across the entire 10 minutes.

    WOD

    4 rounds with one minute on each station
    Row for calories
    Rest
    Sandbag lunges 100/70 lb
    Rest

    Workout notes

    We’ll be using the interval timer for today’s workout as well.  The task for today is four rounds with one minute to work at two movements. Each work interval will be followed by a minute of rest so make sure to use the working minute to the fullest and up your intensity level. Choose a sandbag that you can hang on to for the majority of the minute. Be sure to keep your torso upright as you complete each lunge. If your hips are shooting up first that is a good indication that your sandbag is too heavy. A medicine ball can be used in place of a sandbag if the weights available are too heavy.