Category: Workout of the Day

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YOGA TODAY AT 8AM

Just a reminder that we have Yoga every Sunday at 8AM.  Hope to see you there![/text-with-icon][vc_column_text]

WOD

With a partner

AMRAP in 30 minutes

40 Calorie bike or row
30 Sandbag bear hug squats 100/70 lb
40 Box jump overs 24/20″

Workout notes

Today we’re pairing up for a long duration partner workout.  Start each round with forty calories on either a bike or rower before you transition to the sandbag.  You and your partner will need to agree on which device you want to use.   Break up the work with a roughly even split for both partners and choose a pace that allows you to attack the next two stations with a strong effort.   For the squats you’ll hold the sandbag at your chest and knock out thirty reps between you and your partner before switching to box jumps overs.  For the box jump overs you can alternate every rep or try switching off with small sets. For all three sections the work does not need to be distributed equally but both partners should contribute to each part of the workout.[/vc_column_text][/vc_column][/vc_row]

 

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Have you picked your pumpkin yet for tomorrow’s party? We’re excited to hang out with everyone for some festive snacks, drinks and pumpkin carving! We have small pumpkins to paint and carve but if you want your own make sure to bring it! If you’re doing The Open or want to cheer people on we’ll be starting at 10:30. Party will begin around 12:30 once all the heats are complete! All are welcome! ???? #crossfitdavis #intheopen #open2020 #openszn #openinoctober #pumpkinszn #pumpkincarving #pumpkinparty

A post shared by CrossFit Davis (@crossfitdavis) on Oct 25, 2019 at 1:55pm PDT

WOD

AMRAP in 20 Minutes

21 Deadlifts 225/155 lb
21 Push-ups
200M Run
15 Deadlifts 225/155 lb
15 Push-ups
200M Run
9 Deadlifts 225/155 lb
9 Push-ups
200M Run

Workout notes

Today’s workout is a classic triplet of deadlifts, push-ups and a short 200M run.  Your score will be the total number of rounds and reps you complete in twenty minutes. One round of the workout is getting through all forty-five deadlifts and push-ups as well as all three runs.  If you finished all of that twice and then made it through the first 200M run in your third round, your score would be 2+242.   For scaling, your deadlift weight should be in the 60% range of your true 1RM and you should be able to get through each set by only breaking up the deadlift a handful of times.  If you find that you are forced to do singles reps you have gone too heavy.  Push-Ups can be scaled as usual by choosing a version that is challenging but doesn’t stop you in your tracks.  The rep counts are fairly low in each set so you could definitely choose today to stick with a tougher version of a push-up than usual. Whether you choose to work from your knees, toes or on a box always keep each rep as strict as possible while working through your full range of motion.

Skill

EMOM for 10 Minutes

1 Squat clean with pause below the knees

We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

WOD

AMRAP in 10 Minutes

100 Double unders
20 Burpees

Workout notes

This workout is all about body weight movements.  Our burpees will be vanilla style so just jump and clap overhead and try to move quickly but at a sustainable pace.  Do your best to keep your breathing under control.  If you have double unders but are worried about the total volume scale each round to a number of reps you can complete in under two minutes.   If you don’t quite have them yet scale to singles but give the movement an honest effort by at least attempting a few double unders every round.

Skill

EMOM for 10 Minutes

1 slow pull squat snatch

Today’s skill work again focuses on positional accuracy in one of our most difficult lifts. Start by pulling the bar from the floor keeping your hips low and back upright and practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead.  This is technique work so use a challenging weight but remember that you should be below maximal effort. Try using the first few minutes to work up to moderate effort weight and then hold that load across all of your remaining reps.

WOD

for time

50-40-30-20-10
Walking lunge steps
Sit-ups

Workout notes

Today’s workout is a simple couplet of two bodyweight movements. If the volume here looks daunting make sure to adjust by either cutting off the first round of 50 and starting at 40 or skipping the round of 30 or 20 to decrease your total volume. If one of the two movements is particularly difficult you could also cut the reps down of just that movement and leave the easier movement as is. You will be completing 150 reps of both the lunge and the sit-up so start at a pace that allows you to keep moving continuously. As you get to the smaller set sizes see if you can pick up the pace to finish strong!

Skill

Two rounds of Tabata alternating between
Double unders
Strict pull-ups

For our skill work today we’ll be working on two bodyweight movements.  We will use the Tabata timer which gives you twenty seconds to work and ten seconds to rest and transition. Using the interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required for both movements.  For strict pull-ups or ring rows you’ll most likely want to scale to a method that allows you to work for one or two sets max.  You won’t have a lot of time to be getting in and out of the band.

WOD

5 Rounds with one minute on each station

Alternating dumbbell snatch 50/35 lb
Rest
Wall ball shots 20/14 lb 10/9 ‘
Rest

Workout notes

Today’s workout is similar to a combination we have seen in the past but today we’re going to have a 1:1  work ratio.  Additionally  consider that snatches are primarily a “pulling” movement and wall ball shots are primarily a “pressing” movement. That gives you 3 minutes between pulling and pressing.  It’s not quite recovery but we are alternating the emphasis between the anterior and posterior chain.  You can approach this workout by attempting a heavier load than you might normally use or attempt to keep the intensity high by working for the entire minute at both stations.   If you do decide to test a heavier load keep your mechanics the same as you would with a lighter weight but add some rest when needed.

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Mark your calendars guys! We've got some fun stuff planned! THIS SATURDAY we're celebrating being over the hump of The Open with a party! We're keeping it festive and will be carving and painting pumpkins! We will provide pumpkins to paint, snacks and @sudwerkbrew of course! If you want to carve a pumpkin make sure to bring your own and Halloween treats to share won't be turned away! ???? ALL members are welcome to attend! The fun will start after 20.3, we'd love to have you come cheer on our Open participants and stay for the party if you didn't sign up this year! Workouts will start at 10:30 as usual and the party will start around 12:30/1. Hope to see you there! #crossfitdavis #overtheopenhump #agreatreasontoparty #open2020 #openinoctober #openszn #20point3 #byop #pumpkinszn #CFDisTHEplacetobe ????

A post shared by CrossFit Davis (@crossfitdavis) on Oct 20, 2019 at 10:39am PDT

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

10 Rounds for time

10 Kettlebell Swings 32/24 kg
10 Box Jumps 24/20″

Workout notes

Today’s workout is a classic CFD combo that we have tested a few times in the past.  The total round count and volume is on the higher side so scaling “up” from what you normally swing might be a bad idea for this workout. The set sizes are small but what might seem easy at first will get pretty tough when you get deeper into this ten round workout.   One way to scale this workout would be to drop the total round count to somewhere between 6-8 rounds.  Box jumps can be scaled to step ups if needed but to keep the original stimulus try just adding some rest between reps or decrease your box height so you can continue jumping throughout the workout

Skill

8 Rounds of
20 Seconds arch hold
10 seconds hollow hold

We are using the Tabata clock today for a short but high intensity bout of midline strength work. You will have four minutes to alternate between the arch and hollow hold at a 2:1 split.  In the arch, or superman, you should try reach full extension of your core by keeping your arms and legs off of the floor and holding that position.  The same rules apply to the hollow hold but you will flex your midline so that only your lower back makes contact with the floor.   Both of these movements can be scaled by bringing your arms and/or legs in closer to your center of mass rather than locking them out at full extension.   Try to establish a sustainable position and hold that for all eight rounds.

WOD

6 rounds of 90 seconds on 90 seconds off

5 Power cleans 135/95 lb
4 Front squats 135/95 lb
3 Push jerks 135/95 lb

Workout notes

Today’s workout is a barbell focused interval task with six rounds of ninety seconds work and ninety seconds rest.  You will need one barbell loaded to an appropriate weight based on which movement you find the most difficult.  For larger classes we’ll pair up and alternate for each work period so long as you and your partner can agree on weights. Power cleans can be easily broken up into small sets of touch and go reps or completed as “singles” but for the front squats and push jerks you’ll want to make sure you can complete those movements unbroken.  The total workout time is long but we have six short work periods so the best approach is to be working for the entire ninety second interval.  The goal for this workout is to move the barbell quickly.  If you are finishing only one round in each cycle you have most likely gone too heavy! Score the workout as you would score the workout “The Chief”.  Count up your total number of rounds and additional reps to come up with your final score.

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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.