Category: Workout of the Day

Skill

8 Rounds of
20 Seconds arch hold
10 seconds hollow hold

We are using the Tabata clock today for a short but high intensity bout of midline strength work. You will have four minutes to alternate between the arch and hollow hold at a 2:1 split.  In the arch, or superman, you should try reach full extension of your core by keeping your arms and legs off of the floor and holding that position.  The same rules apply to the hollow hold but you will flex your midline so that only your lower back makes contact with the floor.   Both of these movements can be scaled by bringing your arms and/or legs in closer to your center of mass rather than locking them out at full extension.   Try to establish a sustainable position and hold that for all eight rounds.

WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings 32/24 kg
12 Chest to bar pull-ups

Workout notes

Today’s workout is similar to the classic CrossFit workout “Helen” but the benchmark is scaled up a little bit.  We’re pairing the grip intensive kettlebell swing and pull-up with a short run.  Twelve chest to bar pull-ups is a fairly small set but they will be tough after the swings  so break them up early or switch to chin-over bar pull-ups if needed.  If you’ve ever tried Helen you know that the run makes up a large part of your time.  Let your arms recover but do your best to keep those feet moving quickly and keep the intensity high.

Skill

EMOM for 10 Minutes

1 Hang power clean from above the knees + 1 hang power clean from below the knees

We have a fun barbell complex on the menu today.  You will have ten opportunities to attempt a two position hang power clean complex.  Start by deadlifting the bar to the hang and then lowering it until it rests just above your knees. From there you will want to drive the bar upward by aggressively opening the hips. After you catch the bar in your front rack bring it back down to the hang and this time descend until the bar is below the knees.  Repeat the hang power clean but this time you will get the benefit of a short pull upwards as you bring the bar to the thighs.  If you are not practicing using the hook grip, now is the time to start!

WOD

for time

100, 75 or 50 alternating one arm devil press 50/35 lb

Workout notes

This marks the second time we’re seeing the alternating devil press in a workout.  Essentially you are performing a burpee with the dumbbell on the ground and finishing with it overhead.  Either a snatch or clean & jerk are totally acceptable movement standards so use whichever you feel is most efficient.  The workout essentially consists of single element which can ramp up the difficulty of movements quite a bit when compared to couplets or triplets where you get some recovery between stations.  For that reason choose a total number of reps that is within your capabilities.  Ideally you should choose a number of reps low enough that you can maintain a strong intensity level throughout each rep.

 

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Hey CFD! Keep your eye out for Tatum! She’s going to be helping everyone get checked in during some of our busier evening classes! If you have any questions about how to check in for a class make sure to ask her or a coach! We’re working on getting everyone to check in more regularly so if you haven’t been doing it, please make sure to start! #crossfitdavis #dontforgettocheckin #CFDisTHEplacetobe @tatumrobach

A post shared by CrossFit Davis (@crossfitdavis) on Jan 27, 2020 at 8:24pm PST

Skill

EMOM for 10 Minutes

2 push press

Today we’ll spend some time working up to a strong effort double in the Push Press. Review and warm up to a good starting weight as make ten attempts at push press double. You don’t need to necessarily go for a max lift today but work up to a weight that challenges you as long as your technique is sound and you are actively pressing the bar and not dropping into a jerk.

WOD

AMRAP in 12 Minutes

20-40-60-80-100 …
Double unders
10-20-30-40-50 …
Sit-ups

Workout notes

This workout is similar to the famous CrossFit benchmark Annie but we’re during it into an time priority workout with an ascending rep scheme as well as doing twice the amount of double unders.  If you are new to double unders scale the total volume of reps.  Work on a pattern of singles and doubles that you can maintain under fatigue before attempting consecutive reps. If you are scaling to single unders you can try one of the drag ropes to give yourself a little bit of a challenge.   The sit-ups will get tough as the numbers increase so work at a sustainable pace and try to keep moving.

Skill

Back Squat
7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experienced lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them during their sets.

WOD

7 Rounds of 30 seconds at each station

Two arm dumbbell power cleans 50/35 lb
Rest
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes

Today’s workout is a long duration interval style metcon with fairly short work periods and rest periods.  We’re working for thirty seconds at each of two stations and resting for thirty seconds as you transition between movements. The total workout time is just under fourteen minutes so even though each effort is short you will be on the clock for a significant amount of time.   In a workout like this you can attempt to keep the intensity higher than you might in a longer workout without prescribed rest.    For larger classes we’ll get into groups of up to four people and share equipment.  In the end your score will be the total number of wall ball shots and power cleans you complete.

WOD

with a clock set for 21 minutes

7 Minutes of
Rowing for meters

then

7 Minutes of “Cindy”

5 pull-ups
10 Push-ups
15 squats

7 Minutes of
Air assault for calories

Workout notes

For today’s workout we have three different mini AMRAP’s sandwiched together into a long twenty-one minute workout.  Two stations will have you on either the rower or the bike for a fairly long piece.  You’ll also have the opportunity to tackle a few minutes of the classic benchmark “Cindy”.  In this shorter version you can attempt to keep the intensity higher than you normally would if you were setting out on the full twenty minute version.

WOD

AMRAP in 25 Minutes

with a partner

10-20-30-40…
Sandbag squat clean to over the shoulder 100/70 lb
20-40-60-80 …
Burpee box jumps 24/20 ”

Workout Notes

Today’s workout will be completed with a partner! If you and your partner can’t decide on the same weight or box height you don’t necessarily need to use one sandbag or box for this workout. If you are not sharing equipment just remember that only one person should ever be working at a time.  You will start by working through 10 total sandbag squat clean over your shoulder before moving on to 20 total burpee box jumps.  The squat cleans are just like a normal sandbag clean except that you will catch it in a squat before standing up with the bag and tossing it over your shoulder. For both of these movements it is not advised to do large sets when working in a partnership. One or two reps of each passed back and forth with quick transitions will pay off over sets of 5 or 10 leaving one partner with too much rest.

Skill

[odd] straight set of kipping toe-to-bar
[even] 30 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. 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. On the even minutes work on double unders for about thirty seconds.  If you are new to the skill grab a speed rope and start with single unders.  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.  Experienced jumpers should try triple unders or work with the drag rope.

WOD

for time

400M Run
50 Alternating dumbbell snatch 50/35 lb
400M Run
35 Alternating dumbbell snatch 50/35 lb
400M Run
20 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a three round task priority couplet with running and dumbbell snatches.  For the snatches we’re starting with a large set and using drop sets in each round. Start with a moderate effort run in the first round and try to repeat the same split times as you get fatigued.  For the dumbbell you should be using a weight that you lets you knock out most of each round by starting with a large set. With the drop sets you should hopefully be able to keep the intensity high in each round.

Skill

Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort snatch for the day.  The  snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. The squat snatch is the most efficient way to get a big weight overhead but if mobility is an issue for you that can be difficult! Consider a power or split snatch  for today’s skill work if you are mobility issues.  Regardless of how deep into a squat you can go with a barbell overhead, the mechanics of the lift are essentially the same.  Pull the bar from the floor under control with your hips low and your back angle fixed, after the bar passes your knees aggressively drive the bar upward with vertical hip drive and drop into the deepest receiving position you can muster prior to standing up.

WOD

AMRAP in 10 Minutes

15 Sit-up
15 Box Jump 24/20″

Workout notes

Today’s workout is a medium length couplet of two bodyweight movements.  The set size for the sit-ups is fairly small so consider trying to pick up the pace a little bit versus what you would normally do during a larger set size.  The volume of box jumps will build up quickly so there you will want to pace yourself by jumping up and stepping down or resting momentarily on the box.  Ideally your cadence should be the same throughout the entire workout, resting as you transition rather than sprinting a few box jumps and having to stop in your tracks.  Your score will be the total number of round and additional reps after ten minutes.

Skill

EMOM for 10 Minutes

1 Power clean + 1 Hang squat clean

We have simple barbell complex for our skill work today.  You will have ten opportunities to practice a power clean plus a hang squat clean.  The first rep of the complex starts from the floor.  Pull the bar off of the floor with your hips low and accelerate past the knees as you drive the bar up into the receiving position. Drop into a partial squat with your elbows out in front.  Ideally your finishing stance is such that you could drop into a squat if you needed to.  For there you’ll stand up and reset your grip as you lower the bar to the hang.  In the second lift we’re eliminating the pull from the floor so do your best to create momentum by aggressively opening the hips and dropping under the bar quickly and into a full squat.

WOD

AMRAP in 12 Minutes

9 Deadlifts 155/105 lb
6 Burpees
3 Hang squat clean 155/105 lb

Workout notes

Today’s workout has another pairing of two barbell movements along with a bodyweight movement.  Each round starts with a set of what should be very light deadlifts that go into a small set of burpees.  The final movement of this triplet is a small set of hang squat cleans.  The suggested load is on the moderately heavy side so you’ll want to base the weight you use off of the cleans rather than the deadlifts.  Be sure to test out a set of three and make sure they are fairly easy when you are fresh.

SKILL

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 Minutes

2 Strict press 95/65 lb
4 Walking lunge steps 95/65 lb
20 Double Unders

Workout notes

Today’s workout is a long duration AMRAP with two barbell movements and a small set of double unders.  The workout starts with a very small set of strict press.  The strict press will most likely determine the load you have on your barbell.  Ideally you’ll be able to hit two strict press in a row for the entire workout, even under fatigue. After your strict press you’ll have four lunge steps, two on each leg, while holding the barbell in the front rack.  Again we’re looking for a weight where four is an easy set, the difficulty will come in trying to transition quickly while spending minimal time resting between movements.  Finish off each round with a small set of double unders.  If you are still working on double unders this would be a great workout to try them.  Give yourself thirty seconds of attempts and move on to the barbell in each round.  Alternatively you can scale to single unders and use the drag ropes for an extra challenge.