Category: Workout of the Day

 

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CFD Community Update!#crossfitdavis

A post shared by CrossFit Davis (@crossfitdavis) on Mar 12, 2020 at 6:09pm PDT

Skill

EMOM for 10 Minutes

Straight set of strict pull-ups

For our skill work today we’ll be working on more strict upper body strength.   You’ll have ten opportunities to work on a straight set of strict pull-ups.  One set of pull-ups every minute will give you a lot of rest in each round and most of us will need it! Strict pull-ups tend to fall off fast so start with a sub-maximal set and try to stay close to that number in each round.  If your set sizes are fairly small consider performing a few singles or doubles but give yourself twenty seconds rest in each round.  Scale the movement by using a band or a set of rings for ring rows but keep the movement strict rather than kipping.

WOD

“The Ghost”

6 Rounds for total reps in 23 minutes

1 minute of Rowing for calories
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Workout notes

Your score for this workout is your number of reps for each movement so attack each round with intensity. If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in. If you are feeling bold give this workout a try with the air assault bike!

At home WOD

6 Rounds for total reps in 23 minutes

1 minute of Sit-ups
1 minute of Burpees
1 minute of Broad Jumps
1 minute Rest

Skill

EMOM for 10 Minutes

Straight set of 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 every minute.  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 or from the floor 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 15 Minutes

10 Deadlift 225/155 lb
20 Alternating one arm dumbbell squat clean 50/35 lb
100m Run

Workout Notes

Today’s workout is a longer duration triplet with a high demand on the posterior chain. You’ll start with ten medium weight deadlifts followed by 20 light dumbbell squat cleans. You will alternate arms for every rep of the squat cleans using one dumbbell. Be sure to tap the ground with one head of the dumbbell between reps as well. You will want to be able to complete large sets of the squat cleans throughout the workout. The deadlifts can be done all in one set or broken up into 2-3 sets max. If at any point you are doing single deadlifts you have gone too heavy.  We’ll break up the lifting in every round with a short 100 meter run to recover a bit before starting in on your next round.

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort two 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

AMRAP in 10 Minutes

10 Box Jumps 24/20″
10 Medicine ball cleans 20/14 lb

Workout notes

Today’s workout is a simple couplet box jumps and medicine ball cleans.  The set size on the box jumps is on the smaller side but with quick rounds the volume will accumulate fairly quickly.  Do your best to work at a steady cadence by resting momentarily on top of the box.  Medicine ball cleans, like box jumps are simple in execution but difficult at this volume.  You’ll also want to establish a steady pace by resting for a moment or two at the top of each rep rather than trying to work too quickly and having to set the medicine ball down.

Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

5 rounds of 1 minute on each station

wall ball shots 20/14 lb 10/9′
rest
air assault bike for calories
rest

Workout notes

Today’s workout is in an interval format with a 1:1 work:rest ratio.  You will have nineteen minutes on the clock to tackle each station five times.  With an equal amount of work and rest you can use this opportunity to attempt a higher intensity than what you would normally use if you encountered these movements in a workout without prescribed rest.  For the wall ball shots start each round with a large set and then finish with one or two smaller sets.  On the bike you’ll want to moderate your intensity if needed.  For most of us a minute long sprint on the bike would take much longer than a minute to recover.

Skill

EMOM for 10 Minutes
1 squat clean & jerk

Spend some time working on the clean & jerk today.   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 on the clock today using a ten round, one minute interval time.  With a quick turn around for every lift you’ll probably want to go a little lighter than you would if you were lifting without a clock so start light and focus on mechanics and consistency.  Increase only if you have the technique dialed in

WOD

for time

50 alternating dumbbell hang clean & jerk 50/35 lb
35 burpee box jumps 24/20″
20 alternating dumbbell hang clean & jerk 50/35 lb

Workout notes

Today’s workout is a short couplet in the format of a chipper.  The workout starts with a large set of alternating dumbbell hang clean & jerks then burpee box jumps before you finish with a smaller set of alternating dumbbell hang clean & jerks.  The total volume of each movement is low but tackling the dumbbell hang clean & jerks and burpee box jumps in large sets will be difficult.  Use a dumbbell weight light enough that you could partition the first round into a few sets rather than slugging it out with a dumbbell that is too heavy.  When it comes to the burpee box jumps you’ll need to establish a rhythm that you can maintain for the entire set of thirty-five reps. You’ll probably spend most of your time for this workout on that movement so move quickly but do your best to maintain your tempo throughout.

WOD

5 Rounds of 1 Minute on each station

Air assault bike for calories
Toe-to-bar
Alternating dumbbell snatch 50/35 lb
Rest

WORKOUT NOTES

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of reps across all three stations and five rounds to come up with one total number. We have an interval style workout with one monostructural movement, a lifting movement and a gymnastics movement.  Do your best to work with a strong effort at each stations and dial it back a bit on the bike if needed so you can recover for the other two movements.

WOD

“Angie”

For time *

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*25 Minute cap

Workout notes

 This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements. If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

 

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Staying healthy is a big concern for everyone right now. Keep an eye out for more Clorox wipes around the gym to wipe down equipment after workouts and be mindful of washing your hands! Let’s all make an effort to stay as germ free as possible! #crossfitdavis

A post shared by CrossFit Davis (@crossfitdavis) on Mar 5, 2020 at 3:44pm PST

SKILL

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

WOD

5 rounds of

30 seconds of thrusters 95/65 lb
60 seconds rest
30 seconds of snatches 95/65 lb
60 seconds rest

Workout notes

Today’s workout has a little different flavor than what we are used to with a longer rest period than what we most frequently use.  You will have five opportunities to work on both snatches and thrusters. In this skill work we are looking to work on intensity so the barbell should be lighter side.  Assuming you have mastered the mechanics of both movements your goal should be to complete one large set of unbroken repetitions in each movement across all five rounds.  Use a weight you can move quickly and efficiently for both. Ideally you choose a weight you can perform a full thirty seconds of reps in one set when you are fresh.  That means close to  fifteen reps in both movements for the average individual.

SKILL

EMOM for 10 Minutes

1 Hang squat snatch from below the knees + 1 Hang squat snatch from above the knees

Today’s skill work is positional snatch work. That means we’ll focus primarily on technique with a light to moderate load.  If you tackle this correctly you should never miss because the load is too heavy.  We’ll start by deadlifting the bar with a snatch grip and lowering the bar to below the knee caps. From there drive the bar upwards and drop under the bar recieving it in your deepest squat. Stand up and perform another lift after lowering the bar to above the knee caps.  This is meant to be a complex so settle in with your hook grip and hang on to the bar for both reps. If the squat snatch isn’t happening today practice by catching in the power position but work on getting as deep into a squat as you are able.

WOD

AMRAP in 10 Minutes
20 Dumbbell sit-ups (hold at chest) 50/35 lb
10 Left arm overhead walking lunge steps 50/35 lb
10 Right arm overhead walking lunge steps 50/35 lb

WORKOUT NOTES

We’re pairing a weighted sit-up with the difficult one arm overhead walking lunge. The one arm overhead walking lunge will require you to carry a heavy load overhead with one arm while keeping your elbow straight and stacked above your shoulder.  Focus on keeping your overhead arm and torso perpendicular to the floor and move through the full range of motion with your legs.  If shoulder mobility is an issue consider using a kettlebell held overhead or a dumbbell held at the chest. For the sit-ups our benchmark is going to be holding the dumbbell at your chest which is much harder than a standard sit-up!  You are adding load and removing momentum created by throwing your arms forward.

Skill

Power clean
1-1-1-1-1

We’re tackling a simple weightlifting movement in today’s skill work.  We’ll lift without a clock to allow you plenty of time to rest and recover should you decide to work up to a strong effort power clean.  You can use this opportunity to add some weight to what you normally lift so long as your mechanics are consistent.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees, aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.   Try to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the power clean keep the load in the light to moderate range rather than increasing to max effort.

WOD

10 Rounds of 30 seconds at each station.

Burpees
Rest
Kettlebell swings 32/24 kg
Rest

Workout notes

Today’s workout pairs two classic movements in a long duration interval format.  If you want a challenge for this workout look no further.  Before the call of 3,2,1… go, take a quick assessment of your fitness level and estimate what numbers you could hold for each of the thirty second rounds.  Fast burpees will net you 10+ reps per round and most of us will top out at 12-13 reps of kettlebell swings.  The challenge is to pick a difficult yet sustainable number of reps and hold that for all ten rounds. In the end we’ll score this by the total number of reps you complete after all ten rounds are finished.