Category: Workout of the Day

Skill

EMOM for 10 Minutes
Straight set of Strict HSPU or 2 Rep Strict press

For today’s skill work you will have to make a choice between either a gymnastics or a lifting movement.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. Optionally you can work with a barbell and a squat rack and work up to a strong effort 2 rep strict press.  The strict press falls off fast so start with a light barbell and move up in small increments. If you choose the strict press work on the minute adding weight as you go for 2 reps each minute.

WOD

AMRAP in 10 Minutes

8 Burpee
6 Alternating dumbbell snatch 50/35 lb
4 DB OH Walking lunge 50/35 lb *

* alternate arms each round

Workout notes

We have ten minutes on the clock for this triplet.  The set sizes are small so practice moving quickly and making short transitions.  Each round has a small set of overhead walking lunges which will likely be the tougher of the two dumbbell movements.  Choose your weight off of what you can do for a set of four.  Be sure to alternate arms so you can distribute the work evenly across the entire workout.  If overhead mobility is an issue holding the dumbbell overhead is probably not a good idea so consider scaling to a goblet style lunge or even just a bodyweight lunge without the dumbbell.

Skill

Power clean
1-1-1-1-1

We’ll spend a few minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

WOD

AMRAP in 15 Minutes

10 Kettlebell swings 32/24 kg
5 Front Squats 155/105 lb

Workout notes

Today’s workout is a time priority couplet with two weightlifting movements.  Both sets of movements are on the smaller side but we have a lot of time on the clock.  Use the benchmark loads as a guide based on what you normally lift.  Ideally you have weights that you can easily move while fresh. It’s not required during the workout but an unbroken set of both movements should be doable.  If you find that you are stuck breaking up the squats or swings early because of the weight you have gone too heavy.

Skill

EMOM for 10 Minutes
[odd] 30 seconds of strict pull-ups
[even] 30 seconds of push-ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement. Scaling options for pull-ups include using a band or performing ring rows. Scale push-ups as needed by dropping to your knees or elevating your hands with a low box but keep those reps as strict as possible!

WOD

AMRAP in 10 Minutes

20-40-60-80-100 …
Double unders
10-20-30-40-50 …
Alternating dumbbell power cleans 50/35 lb

Workout notes

Today’s workout is a short time priority couplet of double unders and alternating dumbbell power cleans with an ascending rep scheme.  If you do not yet have double unders, this would be great opportunity to work on the movement.  One option is to scale to single unders but attempt one double under every twenty reps. That means you will attempt one rep in the first round and add an additional rep every subsequent round.  For the power cleans use a weight you could complete at least the first round or two as an unbroken set.  If are forced to perform single repetitions at any point, you have gone too heavy!  After ten minutes are up your score will be the number of jump rope reps in the final round you finished all of the power cleans plus any additional reps in your last incomplete round.

WOD

5 Rounds for time

400M Run
21 Hang power snatches(below the knee) 45/35 lb
12 Thrusters 45/35 lb

Workout notes

Today’s workout is a task priority triplet with two barbell movements featuring an unloaded barbell.  Each round starts with a short 400M run but the volume will add up as you’ll be running over a mile after finishing five rounds.  The barbell weight should be one you can move confidently in large sets.  To scale you can use a training barbell or switch it up to dumbbells.  Keep them light and use one  for alternating hang snatches and a pair for thrusters.  If you are new to CrossFit or would like to scale the volume consider performing three or four rounds rather than all five.

WOD

AMRAP in 20 Minutes

10 Box Jumps 24/20″
5 Clean & Jerks 135/95 lb
10 Alternating pistols or medicine ball step ups
5 Clean & Jerks 135/95 lb

Workout notes

Today’s workout looks a little different than 20.4, but you will have a chance to work on the same movements without the heavy barbell increases.  There are three movements to tackle in each round. We’ll start with a small set of box jumps and five clean and jerks before finishing each round with a set of one legged squats or medicine ball step ups then another set of clean and jerks.  One legged squat or “pistol” is a difficult movement that requires a log of unilateral strength and mobility to pull off.  Test out the movement during warm up by starting with a narrow stance squat and eventually working up to an assisted one legged squat.  You can use your box as a target or grab a squat rack post or set of rings for assistance.  If mobility is too much of an issue scale to alternating step ups to keep the stimulus as close as possible.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of each minute.  The weight you choose should be in the moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

7 Rounds of 30 Seconds on each station

Kettlebell swings 32/24 kg
Rest
Air assault bike for calories
Rest

Workout

Today we have an interval style workout with a potential for a high volume of kettlebell swings and seven opportunities at a short sprint on the bike.  Use a weight that you can swing for most of the thirty second work period by hanging on for one or two sets.  Thirty seconds on the air assault bike can feel like a very long time if  you start out too hard so keep the intensity high but don’t hit those early rounds at max effort.  Your score for this workout will be the total number of reps you complete after finishing all seven rounds of both movements.

Spooky Skill

EMOM for 10 Minutes
[odd] Straight set of strict pull-ups
[even] Straight set of kipping pull-ups

Boo! We are serving pull-ups two ways in today’s skill work! We’ll use a sixty second timer and alternate between skills every other minute.  On the odd rounds knock out a set of strict pull-ups.  On every even minute hit a sustainable set of kipping pull-ups.  If you are new to pull-ups remember that both stations can be scaled. For the strict pull-ups you can use a band or rings and for kipping pull-ups start with a basic kipping swing and work on gaining a little height when you are feeling comfortable with the movement.

Happy Hallo-WOD

5 Rounds with one minute on each station

Two arm dumbbell front squats 50/35 lb
Row
Sit-ups
Rest

Workout notes

We’re using the EMOM timer again for this spooky workout but don’t scared! You will have five opportunities to work at each of three stations with a minute to rest after each round.  Use a pair of dumbbells that allow you to work for most of the minute in one or two large sets.  If classes are large we will start on different stations so transition off of the rower a few seconds early so your partner can get in if needed.  Score this workout like you would score the classic workout “Fight Gone Bad” by counting up the total number of reps you complete after you have finished all five rounds.

 

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A post shared by CrossFit Davis (@crossfitdavis) on Oct 29, 2019 at 7:00pm PDT

Skill

Two rounds of Tabata alternating between

Plank hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of Tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval by holding quality positions for as long as possible.  Focus on maintaining a rigid core and on creating flexion or extension with your torso and not just bending at the hips.  You can scale both movements by adjusting the time under tension in each work period.  You can of course scale the movements as well. For the arch consider bringing your arms in a little versus fully extending them and for the plank you can work off your knees rather than your toes.

WOD

AMRAP in 20 minutes

5 Power clean 135/95 lb
15 Push-ups
45 Double unders

Workout notes

Today we have a long duration workout with a heavy emphasis on double unders and push-ups.  Each round starts with a small set of power cleans.  With only five reps per round on the barbell this would be a great opportunity to test a heavier weight if you feel you are ready.  For push-ups scale to a standard you can maintain for the entire workout.  For double unders, first scale the number of reps to an amount you can complete in about sixty seconds rather than switching to single unders.

Skill

Front squat
2-2-2-2-2

Work up to a strong effort 2 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. 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

AMRAP in 12 Minutes

3-6-9-12-15-18 …
Burpee
Deadlift 185/135 lb

Workout notes

This deadlift should be fairly light compared to your max and only moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps possible when choosing your weight.  The toughest but fastest burpee standard is going to be sending both feet back while going down and then forward at the same time prior to jumping.  You can easily moderate the difficulty by stepping forward and/or backward and eliminating the jump at the end of each rep.  Scale to a sustainable standard that allows you to keep moving for all twelve minutes.

 

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Thanks to everyone who came out today to celebrate being over the hump of the 5 weeks of The Open! Pumpkins were painted and carved, pizzas were eaten and fun was had by all!! Oh ya, and we did some working out too ???? #crossfitdavis #pumpkinparty #happyhalloween #overtheopenhump #open2020 #openszn #openinoctober #CFDisTHEplacetobe

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Skill

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead. Don’t forget about your jerk recovery! Start by pulling the front foot back first and follow up by stepping forward with the back foot. If you have your technique dialed in feel free to add weight as you go.

WOD

AMRAP in 10 Minutes
10 Alternating dumbbell power cleans 50/35 lb
10 Alternating dumbbell power snatch 50/35 lb
10 Goblet walking lunge steps 50/35 lb

Workout notes

You will need to grab one dumbbell for today’s workout.  Make sure to test all three movements with the weight that you choose and base your choice off of whatever movement is the most difficult for you.  If the lunge gives you a lot of trouble you can choose to keep that movement unweighted and use the dumbbell for the cleans and snatches only. You will want to use a dumbbell that allows you to keep moving through each section of the workout without needing to break each set up very often. When you are resting it should be because you are out of breath or giving your grip a break rather than needing to stop because the dumbbell is too heavy to complete your next rep.