Category: Workout of the Day

Skill

EMOM for 10 Minutes

1 Push Jerk + 1 Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice sound mechanics before you increase the weight.

WOD

AMRAP in 10 minutes

1-2-3-4-5-6…
Sumo deadlift high pull 95/65 lb
Thrusters 95/65 lb

Workout notes

We have double duty on the barbell today!  For this ten minute AMRAP you will want a bar that is loaded to a light enough weight that you can perform both movements with in fairly large sets.  The rep scheme is deceptive so be sure to test out several reps with both movements.

SKILL

2RM Strict Weighted Pull-Up

Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows or banded pull-ups with as little assistance as possible or a combination of any of these options.

WOD

7 Rounds of 30 seconds on each station

Push-ups
Rest
Kettlebell swings 32/24 kg
Rest
Double unders
Rest

Workout notes

Today we have a long duration interval workout with seven rounds and three stations.  You will have a thirty seconds on each station and then another thirty seconds to rest and transition.  With short bouts of work like this you should do your best to keep the intensity high for most of each thirty second work period and use that rest interval to prepare for the next station.  If you are good at double unders you could easily game the workout by going easy on the first two movements but that is not the intent of this format!  Challenge yourself early and try to hold your numbers as you progress through each round.  If you are scaling to single unders consider giving the drag ropes a twirl!

Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the chest up.  Pause momentarily with the bar below the knees.  After the pause generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

AMRAP in 12 Minutes

50 Burpees
50 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a difficult couplet with large sets of two movements.  Each round starts with a big set of burpees and finishes with a large set of dumbbell snatches.  Your score will be the total number of rounds and reps you complete in twelve minutes.  With large sets like this we are definitely not in sprint mode and you’ll probably have a fairly low number of scored rounds. Getting two rounds plus will be a challenge for most of us.  The best strategy is probably going to be pacing that first round of both movements and increasing intensity in the second round.

WOD

5 rounds with one minute on each station

1 minute of rowing for calories
1 minute of sandbag squats 100/70 lb
1 minute air assault bike for calories
1 minute of sandbag lunges 100/70 lb
1 minute of rest

Workout notes

We’ll have almost twenty five minutes on the clock for today’s workout.  The workout calls for five rounds and four stations with a minute on each and then one minute of rest between each round.  Two of the stations will be short monostructural pieces and on the other minutes you will alternate between sandbag squats and lunges.  For bigger classes we’ll get into groups of four with a rower, a bike and two sandbags for each group and rotate in the same order as the workout is written.  We’ll each start at a different implement and rest after four minutes.  This workout is a fairly long one so moderate your pace early on and try to hold the same numbers in all five rounds.

WOD

AMRAP in 20 minutes
5 Strict pull-ups
10 Push-ups
15 Box jumps 24/20″

Workout notes

We have a fairly long workout on the menu today.  You’ll need a box for box jumps and a station for pull-ups.  The workout calls for strict pull-ups so setup a band or rings if twenty minutes of strict pull-ups seems daunting.  Dropping down to single reps will probably have for a lot of people but if one rep is a struggle early on, you’ll probably want to scale in some fashion.  For push-ups you can reduce the range of motion by performing them on your knees or use your box to effectively reduce your bodyweight.  With two strict bodyweight movements and a large set of box jumps in every round, slow and steady will win the race. Break up the arm movements often and don’t forget to lock into a sustainable cadence on the box jumps.

Skill

EMOM for 10 Minutes
1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat 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. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

AMRAP in 10 Minutes

20 Kettlebell swings 32/24 kg
20 Weighted step ups 50/35 lb

Workout notes

Today’s workout is a moderate duration couplet with two weighted movements.  You’ll want to use a kettlebell that allows you to start each round with a fairly large set. For the step ups you will set your kettlebell aside and use a dumbbell.  This means you will need to dial in two weighted items for today’s workout.  The step up weight is benchmarked lighter than the swings because of how difficult they are. Remember that you can hold the dumbbell any way you like so try out a few different options before the workout starts to find your preferred method.

 

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NEW YEAR, NEW CLASS! We’re so excited to announce the addition of a new class at CFD! “CFD Sweat” will be a barbell free class meant to get your heart rate up and leave you nice and sweaty! Classes will start on January 13th and will run Monday-Friday from 4-4:45pm. On-Ramp is NOT required to attend this class so if you’ve been thinking about giving us a try, now is your chance! If you are new to our gym please arrive 10 minutes ahead of time to sign a waiver and pay our drop in fee. Membership for this class only will also be available. Hope to see you! It’s time to get sweaty in 2020! #crossfitdavis #CFDsweat #newclass #newyear #sweatyin2020 #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Jan 1, 2020 at 12:17pm PST

Skill

Deadlift
4-4-4-4-4

Deadlift
3-3-3-3-3

Work up to a strong effort set of four 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

AMRAP in 12 Minutes
50 Double Unders
35 Sit-ups
20 Front squats 135/95 lb

Workout notes

Today’s workout is a mid length AMRAP. We’ll start with two bodyweight movements before moving on to the barbell for a large set of front squats.  Double unders can be scaled by dropping the rep count down to something that feels manageable and repeatable under fatigue. Each set should take about 30 seconds or less when fresh.  If double unders are not an option you can opt for 30 singles with a few double under attempts sprinkled in or use the drag rope for some difficult single unders. A small number of double unders will prove more challenging than any number of singles so try for doubles if at all possible. Your front squat weight should be a weight that allows you to get through each set of twenty in as few sets as possible.  If you end up doing only a couple of reps at a time you have gone too heavy.

GYM CLOSED TODAY

Please note: We are closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

NEW YEARS HOURS

Please note: We will be open for one class today, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

WOD

10 Rounds of 2 minutes on 1 minute off
[odd]
20 Wall ball shots then max reps burpees
[even]
20 alternating dumbbell snatches then max reps burpees

Workout notes

To kick off today’s festivities we have a long duration workout with ten short intervals. You will have five opportunities to work at each of two stations. Each round starts with either twenty wall ball shots or twenty dumbbell snatches.  After you complete your twenty rep buy-in you will have the rest of the two minute work period to score reps of burpees.  When choosing a dumbbell or medicine ball weight use a load that gets you finishing each set of twenty in under a minute.  The rest period is short when compared to the work period so dialing in your loads for those buy-ins is essential.

NEW YEARS HOURS

Please note: We will be open for one class tomorrow, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

Skill

Front Squat
1-1-1-1-1

Work up to a strong effort 1 rep front squat.  Start light and increase the weight for each single. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

for time

400M Run
15 Clean & Jerks 135/95 lb
400M Run
12 Clean & Jerks 135/95 lb
400M Run
9 Clean & Jerks 135/95 lb

Workout notes

Today’s workout is a three round couplet with a barbell movement and three short runs.  We’ll start by running the 400M loop and then get started on a set of fifteen clean & jerks.  The load on your bar should be one that you could complete quick singles with a few breaths between reps.  If you load the bar properly your time inside the gym will be short so the workout will have a heavy emphasis on moving as quickly as possible on the runs.