Category: Workout of the Day

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YOGA TODAY AT 8AM!

Feeling sore from 20.2?  Don’t miss today’s Yoga class. This Sunday and every Sunday at 8AM.[/text-with-icon][vc_column_text]

WOD

With a clock set for thirty minutes

6 Minutes of rowing for calories
6 Minutes of Air assault bike for calories
6 Minutes of burpee pull-ups
6 Minutes to run 1000M, 2x400M or 2x300M

2 Minutes rest between rounds

Workout notes

We’ll have a total of thirty minutes on the clock for today’s workout.  This workout is fairly long with six minutes to work on the rower, bike, pull-up bar and on a short run.  You’ll have two minutes to rest and transition between movements. We’re hitting each station once so you’ll want to work at a sustainable but strong effort pace.  Six minutes of burpee pull-ups will be the toughest station for most of us.   The most difficult version will be picking a pull-up bar outside of your reach so that you pass through some portion of a strict pull-up.  For the runs choose a distance that you can complete in under six minutes with a little bit of time to spare.  If you normally run the 400M loop in around two minutes or less while fatigued you should be okay to give the 1000M track a shot.

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WOD

20.2 “Remix”

AMRAP in 20 Minutes

4 Thrusters 95/65 lb
6 Toe-to-bar
24 Double unders

Workout notes

Today’s workout looks a little different than 20.2, but it will feel basically the same once things get started. Unlike the Open workout we’ll be using barbells for the thrusters, choose a weight here that allows you to complete all 4 reps unbroken through the entire workout. Toe-to-bar can be scaled to hanging knee raises or you could do medicine ball sit-ups if you want to stay off of the pull-up bar.  If you are new to double unders and want to attempt them in this workout consider scaling the total number of reps in each round to a number you can complete in about thirty seconds.  If you are scaling to single unders make an attempt or two at a double under after your 24 singles in each round.

Skill

EMOM for 10 Minutes

1 Hang squat snatch from above the knees

Our skill work today focuses on the difficult squat snatch.  In this version we’ll practice the lift by deadlifting the bar to the hips and then descending into a start position above the knees.   The purpose of this drill is to reinforce good body mechanics in the second pull which starts after the bar passes your knees.  Begin by violently opening the hips to vertically drive the bar up.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Starting from the hang will increase the difficulty of the movement so plan on going a little lighter than you would with a snatch EMOM with reps from the floor.  Remember that this is positional work so the intent is not for you to max out.

WOD

2 Rounds for time

50 Wall ball shots 20/14 lb
35 Kettlebell sumo deadlift high pull 32/24 kg
20 Burpees

Workout notes

Our workout of the day is a two round triplet that will be scored by the total time it takes for you to complete two rounds of three movements.  Start by knocking out a fairly large set of wall ball shots and breaking up your remaining reps into smaller sets.  The kettlebell sumo deadlift high pull might be unfamiliar so review the mechanics before you start the workout.  Setup with your toes pointing out while in a wide stance.  Keep your back upright and quickly drive the kettlebell upward finishing with the handle above the clavicles and below the chin.  Each round ends with a moderate sized set of vanilla burpees.  In the first round of burpees you’ll want to slow your pace a bit so you can save some energy for the second round.  In that final round step up the intensity and finish strong.

Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

Tabata Strict pull-ups
Tabata Sit-ups
Tabata Two arm dumbbell push presses 50/35 lb
Tabata Air Squats

Alternate movements, no rest between rounds

Workout notes

Today we have a four movement interval workout using the Tabata timer. There are three bodyweight movements along with a two arm dumbbell push press.   Scale the pull-ups by using a band or the rings for ring rows. For the push press use a weight that is fairly light, ideally you are working for most of the twenty seconds in one set.  The Tabata interval is eight rounds of twenty seconds on and ten seconds off. In this version we’ll alternate between stations until you have hit all four movements eight times.   Treat this like an AMRAP and count your total number of reps for the entire workout to come up with one big number for your final score.

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

5 Hang power clean 155/105 lb
10 Push-up
15 Double under

Workout notes

We have a long duration triplet on the menu today.  Each round starts with a set of five heavy hang power cleans.  If you are bumping up the weight on your bar today be sure that a set of five is doable.  Going unbroken isn’t required of course but if the load is so heavy that you are forced to do single reps, you have gone too heavy.  Scale the push-ups to a standard you can maintain under fatigue rather than progressively scaling as you get deeper into the workout. Finish each round with a small set of double unders. The recommended double under sets are small so if you are starting to get proficient at the movement this is a great opportunity to go for the benchmark number but give yourself a 30-45 second cap to complete those reps in each round.

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.  After the bar passes your knees, 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

for time

21-18-15-12-9-6-3
Kettlebell swings 32/24 kg
Left leg step ups 24/20″
Right leg step ups 24/20″

Workout notes

Today’s workout will be scored by the total time it takes for you to complete eighty-four kettlebell swings and the same amount of bodyweight step ups on each leg.  For the kettlebell swings use a weight light enough that you could get through each round in two to three sets.  If you are between weights and considering bumping up the load from what you normally swing consider scaling to Russian style, eye-level swings.  The step ups are performed without weight but the volume is still fairly high.  If you are new to CrossFit or you want to scale the total reps consider chopping off that first round and starting with the round of eighteen.

Skill

Front squat
3-3-3-3-3

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

WOD

5 Rounds with 1 minute on each station

Sandbag cleans 100/70 lb
Box jumps 24/20″
Rest

Workout notes

Today’s workout is a five round interval workout pairing some odd object lifting with a plyometric bodyweight movement. We’ll have two minutes of work and one minute of rest in each round with one minute on each station.  For larger classes partner up and alternate during the working minutes so that both of you are resting at the same time.  When it comes to the sandbag cleans practice applying the same technique you would if you were using a barbell.  Keep your hips low and your back straight as you bring the sandbag up from the floor.  Create some vertical drive with your hips to get the sandbag up to your shoulder and then easily push it over with your arms.  Most of us will need to maintain a steady cadence with the box jumps rather than starting each minute with an all out sprint.  Rest on top of the box and time your reps so you can work for the entire minute.

WOD

“Nicole”

AMRAP in 20 Minutes

400M Run
Max set of pull-ups

Workout notes

Our workout today is one of CrossFit’s named workouts. You will start each round with a 400 meter run. When you get back to the gym complete as many pull-ups as possible in one set.  By “max” set we don’t mean that you are going to failure and falling off the rig.  Attempt a strong effort set that is a bit larger than you would if they were paired with another arm movement. If a max set of pull-ups is less then five or so reps consider scaling to a band so you can get some good pull-up work in.

 

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Who’s ready for some fun tomorrow?! If you are signed up for The Open we will see you at 10:30! Normal class schedule for 8:30 and 9:30 classes. It’s not too late to sign up! games.crossfit.com #crossfitdavis #intheopen #open2020 #openinoctober #community

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Skill

5×1 Rope Climb

It’s everyone’s favorite day! Spend today’s skill practice working on learning to climb the rope! Pack your long socks or knee sleeves today to protect your ankles and shins!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you.  For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time or practice a few legless or short rope climbs if you are ready.

WOD

10 Rounds for time or AMRAP in 15 Minutes *

8 Ground to overhead 95/65 lb
10 Bar facing burpees

Workout notes

Today we’ll tackle the first CrossFit Open workout for the 2019/2020 games season.  Your score will be the time it takes you to finish ten rounds of the couplet or however many rounds and reps you complete in fifteen minutes.  Each round starts with eight barbell “ground to overhead” reps.  That means you can snatch or clean and jerk if you prefer.  The snatching the weight means each rep will be faster but you might find that eighty snatches is unsustainable so clean and jerks are a great choice for most of us.  The Rx version of the workout calls for a two footed jump over the bar but scaling to step over burpees is also an option.

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three 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 10 minutes *

Wall ball shots 20/14 lb 10/9′

* 20 seconds of double unders EMOM

Workout notes

Today’s workout will be scored by the total number of wall ball shots you complete in ten minutes.  To make those wall ball shots a little harder we’ll start with twenty seconds of double unders every minute starting at 0:00.  There is no prescribed amount of double unders in each round so use those twenty seconds to practice double unders with a little fatigue or go for an unbroken set if you are experienced.    You could game the workout by skipping the double unders but that is not the intent of this challenge!   Getting one double under will earn you the Rx badge next to your score so make an honest effort if you are ready and then go hard on the wall ball shots.  If you are new to the jump rope scale to single unders but make one attempt at a double under in every round.  If you get your first double under during this workout slap yourself on the back and put it on the PR board!