Category: Workout of the Day

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PLEASE NOTE

This Sunday will be our last gymnastics class. Starting in the New Year we will be moving Open Gym up to 12-1. Gymnastics programming will be available by request during this time for anyone interested. Our day starts bright and early tomorrow with Yoga at 8, CrossFit at 9 & 11 as well as Weightlifting at 10! Hope to see you![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

5-10-15-20-25 …
Pull-ups
Push-ups
Sit-ups
Squats

Workout notes

The movements in today’s workout are based on the classic CrossFit.com workout “Angie”.  In this version we’ll set a twenty minute time cap and use an ascending rep scheme starting with small sets.  You will start with five reps of each movement and then add five every round.  In the end your final score will be the total number of the last round you completed plus any additional reps in an unfinished round. The ascending rep scheme is going to ramp up the difficulty of the arm centric movements but you do have some recovery time while you are knocking out sit-ups and squats.  Keep that in mind but break up those pull-ups and push-ups early and often.[/vc_column_text][/vc_column][/vc_row]

WOD

With a clock set for 26 minutes

3 times through the following

2 Minutes of
5 Deadlift 225/155 lb
15 Wall ball shot 20/14 lb 10/9′
1 Minute rest

2 Minutes of
Row for calories
1 Minute rest

2 Minutes of
Air assault bike for calories
1 Minute rest

Workout notes

For today’s workout we’ll setup an interval timer with two minutes of work and 1 minute of rest.  You’ll spend your time working at each of three stations.  First a deadlift/wall ball couplet and then two minutes rowing before finishing off on the bike.  We’ll hit each station three times. Your deadlift weight should be moderate. You will want to be able to hit the 5 reps unbroken through most of the two minutes all three times. Plan to pair up and share barbells where possible and you and your partners can each start at different stations. Push the pace on both the rower and the bike as much as you can knowing that you have a full minute to recover between stations.

Skill

EMOM for 10 Minutes

10 Drag rope double unders

then

Straight set of toe-to-bar

We’ll use a one minute interval timer for today’s workout. Ten minutes will be on the clock to work on two difficult skills.  Start every minute with a small set of drag rope double unders.  The idea here is to practice the skill and keep yourself somewhat fresh for a sustainable set of kipping swings or toe-to-bar.  If you are still working on mastering double unders the drag rope will probably increase the difficulty of the movement so scale to a speed rope if you are in that boat. Give yourself a twenty second cap for the double unders and then move to the pull-up bar.

WOD

3 rounds for time

400M run
21 push jerks 135/95 lb
12 front rack walking lunge steps 135/95 lb

Workout notes

Today’s three round triplet has a heavy emphasis on the barbell. You’ll want to test out large sets with both movements to make sure you have your weight dialed in.  Push jerks can get ugly if you are unable to string together reps so use a weight you are certain you can start each round by knocking out a large chunk of reps.  The lunges don’t need to be unbroken but ideally you can finish all twelve reps in at most 2-3 sets.

CLOSED TODAY

Please note!  We will be closed today, December 26th. Normal hours resume Friday the 27th.

CLOSED TODAY AND TOMORROW

Please note! We will be closed today and tomorrow the 26th for the holiday. Normal hours resume Friday.

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We will have one class today at 9:30PM.  We will be closed Wednesday and Thursday.  Normal hours return Friday.[/text-with-icon][vc_column_text]

WOD

12 Days of Christmas

for time *

1 Muscle up (ring or bar) or HSPU (strict or kipping)
2 Broad jumps
3 Dumbbell squats (goblet/ ohs)
4 Dumbbell snatch
5 Push-ups
6 Burpees
7 Kettlebell swings
8 Jumping squats
9 See the lights sit-ups
10 Mountain climbers
11 Sandbag cleans
12 Sandbag Lunges

* Start with 1 , then 2-1, then 3-2-1 and so on. Your last round will be 12-1.

Workout notes

Today’s workout is a variation of a classic holiday CrossFit rep scheme. You’ll start with your choice of muscle up or HSPU attempt.  Movements can me scaled but your first choice should the most difficult one that you can complete as close to the movement standard as possible.    Your second round will have two broad jumps, one MU or HSPU, the third round starts with three squats before you do another set of broad jumps and one MU or HSPU.  Continue in this fashion until you get to the sandbag lunges where you will complete twelve reps to start your final round.  This workout will probably seem simple at first but we have a total of 364 reps so the volume is high! There are a lot of transitions and each set has a low rep count so keep working at a constant pace throughout the workout.  Have fun and Happy Holidays![/vc_column_text][/vc_column][/vc_row]

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LIMITED HOURS THIS WEEK

One class Tuesday the 24th at 9:30AM
Closed on the 25th and 26th.
Normal hours resume Friday the 27th.[/text-with-icon][vc_column_text]

Skill

Squat Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the clock today so take your time between reps and use that extra recovery to testing slightly heavier weights than you might if you were lifting using an interval timer.  Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

AMRAP in 10 minutes
10 front squats 135/95 lb
20 alternating dumbbell hang clean & jerk 50/35 lb

Workout notes

Our workout of the day is a ten minute AMRAP that will be scored by the total number of rounds and reps you complete before time has expired.  The dumbbell hang clean and jerk might be unfamiliar so review the mechanics before you start the workout.  Setup with your feet below the hips in a jumping stance.  Start by deadlifting the weight to the hang position and drive the dumbbell to your shoulder by aggressively opening the hips.  When the dumbbell reaches the front rack drive it overhead and lockout overhead finishing with your knees and hips open.   You will want a dumbbell light enough that you can start each set of twenty with a fairly large set.  If you are forced to do single reps with rest between each, you have gone too heavy.

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Hours for next week! Safe travels for all of you heading out of town for the holiday! We’ll see the rest of you at the gym! ????#crossfitdavis #holidayhours

A post shared by CrossFit Davis (@crossfitdavis) on Dec 21, 2019 at 3:28pm PST

WOD

AMRAP in 20 Minutes

9 Toe to bar
15 Box jumps 24/20″
21 Burpees

Workout notes

Today’s workout is a long duration AMRAP with three difficult bodyweight movements.  Toe-to-bar will be the most technically challenging of the three movements. A lot of toe-to-bar scaling options exist.  Use the one that will help you work on the fundamentals of the drill.  V-ups or a difficult style of sit-up will help build core strength and kipping knee raises will help you start to string reps together by generating momentum with a swing.  For the box jumps and burpees you’ll want to slow your pace somewhat so you can move continuously throughout the twenty minutes.

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
20 Wallball shots 20/14 lb 10/9′
Row for calories

(even)
20 Two arm dumbbell power cleans 50/35 lb
Air assault bike for calories

Workout notes

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with twenty wall ball shots prior to repping out calories on the rower.  Rest ninety seconds and then start a set of two arm dumbbell power cleans before you finish with an all out sprint on the bike for calories. We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of up to four.  Each group will need at least one medicine ball and a pair of dumbbells as well as a rower and a bike.  Two athletes can be working at a time starting on wall ball shots or power cleans.   When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests. Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. If needed scale both the number of reps as well as weight on the medicine ball and dumbbells to finish with enough time to knock out some calories at each station.

Skill

Every 90s for 10 rounds

30 seconds of drag rope double unders then 1 squat snatch

Today we have an alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have ten opportunities to work up to a strong effort squat snatch. We’re also going to start using our new drag ropes!  If you didn’t get a chance to use these during the Hoedown, you are in for a treat! Give yourself a 30 second cap in each round. Their weight is similar to a speed rope but the air resistance is much higher.  Don’t be surprised if it takes a few rounds to get adjusted!

WOD

for time

100 Dumbbell snatches 50/35 lb

Workout notes

Only one element in today’s workout! Your score will be the total time it takes for you to complete one-hundred dumbbell snatches.  You can perform these in touch and go sets or if you would rather slow down your pace a little you can reset the dumbbell on the floor.  If you are performing singles it should be for pacing and not because your dumbbell is too heavy.