Category: Workout of the Day

Skill

EMOM for 10 Minutes

1 Power clean w/ pause above 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 above the knees which will 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 you pause at the 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

AMRAP in 12 Minutes

25 Wall ball shots 20/14 lb 10/9′
50 Double Unders

Workout notes

Today’s workout is a simple couplet with two classic movements.  The wall ball shot set size probably seems like it is on the smaller side but that medicine ball will start to feel pretty heavy after you get into the second round and beyond.  Break up each round as often as needed to keep your rest periods short.  If you are still working on double unders scale the total number of reps in each round to an attainable number and give yourself a sixty second time limit in each round.

Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced skill so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

With a clock set for 18 Minutes

3 Minutes of Sandbag cleans 100/70 lb
3 Minutes of Burpees
3 Minutes of Strict Pull-ups
2 Minutes of Sandbag cleans 100/70 lb
2 Minutes of Burpees
2 Minutes of Strict Pull-ups
1 Minute of Sandbag cleans 100/70 lb
1 Minute of Burpees
1 Minute of Strict Pull-ups

WORKOUT NOTES

Today we’ll use a clock set for eighteen minutes for a three station, three round workout. Your time at each station will start with three minutes and then descend by one minute each round.  Your score will be the total number of repetitions you complete after you have hit every station three times.  There is no rest between stations so keep a total count of your reps as work through each round and allow a few seconds to transition between stations.   All three of these movements have high strength base so most of use will have to slow down our pace at all three stations in order to work continuously. Remember that one half of the total workout time occurs in the first round.   Do your best to work continuously but pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.

 

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Don’t forget we have Yoga on Sundays now! Tomorrow at 8! Bring a mat and don’t be late! #crossfitdavis #yogaatCFD

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WOD

6 Rounds with one minute on each station

Box jumps 24/20″
Row for calories
Two arm dumbbell push presses 50/35 lb
Rest

Workout notes

Your score for this workout is your total number of reps for each movement after all six rounds so attack each round with intensity.  You have a minute rest in each round so you can step up your effort vs what you might attempt in a workout without rest but remember that your total workout time is over twenty minutes so try to maintain a strong but sustainable effort.

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Reminder

Last weeks Yoga class was a smashing success!  Hope to see you all there Sunday at 8:00AM![/text-with-icon][vc_column_text]

WOD

Every 6 Minutes for 5 rounds*

Each round for time

30 Alternating dumbbell snatch 50/35 lb
400M Run

*Start rounds at at 0:00, 6:00 and 12:00, 18:00 and 24:00 on the clock.

Workout notes

For this workout you record the time for each attempt of snatches + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your later attempts.  If we have a busy class and limited dumbbells we’ll pair up and stagger by 3 minutes.   If you are not sure you can make the 30 snatches and 400M run with at least a few minutes rest you can scale the volume by decreasing the snatches and/or shortening the run to 300 or 200M. Ideally we’re getting the snatches done in two to three sets max and 1.5 minutes or less and finishing the run in less then 2.5 minutes giving you enough recovery to keep the intensity high for all five rounds.  If you find that you are getting close to capping out in any round cut the number of snatch reps or shorten that run.

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Skill

Front Squat with 2/sec pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

5 Rounds for time

21 Front squats 95/65 lb
12 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is another couplet with what is essentially two lifting movements.    The front squat weight is meant to be on the lighter side today.  Use this as an opportunity to try and move quickly and tackle each round with large sets.  You will have to clean your bar each time before your squats so keep that in mind when choosing your weight.  We’re pairing the squats with a smaller set of kettlebell swings today. With the set size on the smaller size you could use this workout as an opportunity to test a heavier kettlebell but make sure you can get through all twelve reps in about two sets.

Skill

Tabata V-ups
Tabata Plank hold
Tabata Ring Support hold

1 minute rest between each Tabata

We’re working on some fundamental gymnastic positions today. We will have a full three rounds of Tabata with one minute rest between rounds. The goal is to do as much work as possible in each twenty second work period.  For the V-ups get the reps as strict as possible and slow down your cadence if needed.  During the planks hold a tight hollow position at your midline.  Fight the urge to sag or raise your hips.  The ring support hold will likely be the most difficult of the three movements.  Hold the position for as much of the twenty seconds as possible and come down early if you need to in order repeat that effort.  The support can be scaled in a few different ways.  You can use a band to help stabilize the rings or put pressure on the floor with your toes to reduce some of the resistance.

WOD

AMRAP in 10 Minutes

10 Deadlift 185/135 lb
10 Push-ups

Workout notes

Today’s workout is a short and classic couplet.  We’re pairing an upper body pressing movement with a lower body pulling movement.   The benchmark load for the deadlift is on the lighter side and going unbroken is always an option but not required of course.   If a set of ten is near max effort then you definitely have too much weight on the bar.  Push-ups are a movement that fatigues quickly so break them up early and often if needed.  Scale to a reasonably difficult standard and do your best to hold that for the entire workout.

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 15 Minutes

50 Double Under
35 Sit-ups
20 Single dumbbell weighted step up 50/35 lb 24/20″

Workout notes

Today’s workout is a time priority triplet. We start with two bodyweight movements and finish each round with difficult weighted step ups.  Hold your dumbbell any way that you like, you can carry it in the front rack or on the shoulder, hanging from your side or even on your back.  Choose whatever position is most comfortable so long as you have at least one hand on it all times.  Double unders always present a challenge if you don’t quite have the skill.  Scale by first reducing the volume in each round or by making several attempts prior to switching to single unders.  Another good strategy is to spend about a minute of each round making double under attempts and then moving on to sit-ups regardless of how many you completed.

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups or kipping swings

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups and testing your work capacity for this skill.

WOD

for time

18 Thrusters 115/85 lb
400M Run
15 Thrusters 115/85 lb
400M Run
12 Thrusters 115/85 lb
400M Run
9 Thrusters 115/85 lb

WORKOUT NOTES

Today’s workout is a classic CrossFit couplet.  Your thruster weight should be something light enough that you could start that first round in a large set and finish the round in two or three sets total.  Breaking up your thruster sets early might be a good idea given how much running you have in front of you.  The runs are weighted heavily in terms of time spent for this so you don’t want to spend the first half recovering from a max effort set of thrusters!

Skill

EMOM for 10 Minutes

1 Power Snatch + 1 Hang power snatch from below the knees

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to just below the knees. Work on passing through the same positions on both lifts.   This is technique work so your load should be much lower than your max effort lifts.  Working from the hang position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.  If you aren’t already using the hook grip, now would be good time for some review

WOD

AMRAP in 10 Minutes

10 Power Snatch 95/65 lb
10 Front rack walking lunge steps 95/65 lb

Workout notes

This workout is a short couplet with two barbell movements.  The benchmark load for this workout probably seems fairly light when compared to a squat or deadlift but in reality both movements are going to feel heavy early into the workout.  Snatches and lunges are two of our most difficult movements.  You want to be able to knock out each round of ten reps in large sets rather than chipping away with one or two reps at a time.  If the load on your bar is so heavy you that you are failing reps or doing singles at any point you have gone way too heavy!

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YOGA TODAY

REMINDER: Our first Yoga class will be held today at 8AM! Please be on time! This class is open to all CFD members.[/text-with-icon][vc_column_text]

WOD

Tabata Row for calories
Tabata Squats
Tabata Two arm Dumbbell power cleans 50/35 lb
Tabata Air assault bike for calories

*One minute rest between each Tabata.

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for eight full rounds on each movement with a minute rest to transition and recover between stations.   For the row and bike you’ll want to wind up the flywheel quickly and hold a higher pace than you normally would in an interval workout with a longer duration. Do you your best to moderate your work so you score close to the same number of calories in each round. One extra calorie in a round likely won’t be worth the effort. For the cleans use weights with which you can work through most of the twenty second interval. Pace your squats so you can work continuously for all eight rounds.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

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