Category: Workout of the Day

Skill

Every 90 seconds for 8 rounds

20 Double unders then 1 squat clean

Today we have an alternate timing and a different challenge for our barbell work.  We’ll use a ninety second interval timer and you will have eight opportunities to work up to a strong effort squat clean.  Start each round with an easy set on the jump rope.  If you are proficient at the double unders complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If double unders are new to you complete twenty single unders but attempt at least one double under in every round. Give yourself a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

for time

21-15-9

power cleans 115/85 lb
front squats 115/85 lb

Workout notes

Yesterday’s workout was fairly long one with an emphasis on bodyweight skills.  This couplet differs in that both movements feature the barbell and should have a much shorter sprint type feel to it.  The benchmark load on the bar is intended to be light.  You should be able to tackle each round by starting with a few touch and go reps or by knocking out quick singles with very little rest between reps.  Remember to adequately test both barbell skills and scale the load based on which one is more difficult.

Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

for time *

400M Run
100 Push-ups
400M Run
100 Sit-ups
400M Run
100 Kettlebell swings 32/24 kg
400M Run

* 30 minute time cap

Workout notes

This workout is going to fall into a fairly long time domain. We’re going to add a 30 minute cap but ideally most of us are finishing well below that.  We have a total of 100 reps each of push-ups, sit-ups and kettlebell swings as well as a mile of running.  The first way to scale this workout is going to be by adjusting the volume so you are able to keep a high level of intensity during each part.  The runs can be scaled to 300 or 200M runs and each of the movements in the gym can be reduced in volume as well to 75 or 50 reps.   If a 400M run takes you well over two minutes you should be looking at scaling the distance so you can maintain a quick pace.  The same goes for the the high rep sets done in the gym.   100 push-ups in a row can be difficult as most of us will hit a wall early on.  Break early and often so you can maintain a sustainable pace.  If you are in between weights on the kettlebell today is NOT the day to try a heavier weight.  Use a weight you know you can start the round by knocking out a large set and chipping away with moderate sets.  If you are new to CrossFit or thinking you might need a good scaling option consider the following.

300M Run
50 Push-ups
300M Run
50 Sit-ups
300M Run
50 Kettlebell swings
300M Run

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within 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

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Power snatch 75/55 lb

Workout notes

Today’s workout is a five round interval workout with no rest between movements.  We are alternating between wall ball shots and power snatches and your score will be the total number of repetitions you complete after ten minutes.  The wall ball shot is largely a pressing movement and the power snatch would be considered a pulling movement but both full range of motion lifting exercises so don’t expect too much recovery as you switch back and forth.  Plan on tackling this by breaking up the minute into large sustainable sets with short rest rather than going all out early on and hitting failure.  You will also want to build in some time to rest and transition between stations.  For larger classes we’ll pair up with partners agreeing on a medicine ball and barbell weight.  Both loads should be light enough that you could start each round with a large set.  If you are stuck performing singles on either movement you have gone too heavy.

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

WOD

AMRAP in 20 Minutes

4 left arm dumbbell hang clean & jerk 50/35 lb
4 right arm dumbbell hang clean & jerk 50/35 lb
4 jumping alternating lunges
20 Double unders

Workout notes

Today’s workout is a long duration triplet with a lifting movement and two bodyweight movements.  Start each round with a set of four dumbbell hang clean and jerks on each arm. You will then set the dumbbell down before knocking out four jumping lunges and a small set of double unders.  The set sizes are small and rounds for this workout are meant to go fairly quickly with quick transitions.  Use a dumbbell weight that you can easily sustain unbroken sets of four deep into the workout.  The double unders will be tough coming off of the lunges so first scale by choosing a number that takes you about thirty seconds to complete or switch to single unders but make at least one attempt in every round.

Skill

Back Squat

7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experienced lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them during their sets.

WOD

AMRAP in 7 Minutes*

Thrusters 95/65 lb

4 Burpees EMOM

Workout notes

This two element workout is in a classic format.   You will have a four burpee buy in at 0:00 and perform four more burpees every minute for the rest of the workout. Use a weight light enough that you can start each round with a big set and then rest momentarily before the next round or if you have time knock out another small set.   With the workout potentially being a little shorter than we usually encounter you can push the pace somewhat in the beginning and try to hang on in the last few rounds.

 

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YOGA IS BACK TOMORROW!! Lisa is back from her travels in Greece and we couldn’t be more excited to get back on our mats! 8am tomorrow morning! Don’t miss it! #crossfitdavis #yogaatCFD #sundayyoga #CFDisTHEplacetobe

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WOD

3 Rounds for time
20 Power Snatch 75/55 lb
400M
20 Overhead walking lunge steps 75/55 lb
400M Run

Workout notes

Today’s workout is a three round triplet with two weightlifting movements separated by a monostructural run. The benchmark load is on the lighter side and we have a long of running so this workout falls into the oxidative time domain. Even though you can treat those runs as a bit of recovery from the barbell be sure not to go so heavy that you are working at max effort and find yourself totally depleted on the runs. Your load should be light enough you can complete each round on the barbell in 2-4 sets.  The OHWL steps will be done in place with the barbell. Be sure to full test out the load overhead and make sure you can maintain an upright torso and locked out arms. If overhead mobility is an issue for you switch to front rack lunges.

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
10 Pull-ups
15 Wall ball shots 20/14 lb 10/9′
Max effort row for calories

(even)
10 Pull-ups
15 Wall ball shots 20/14 lb 10/9′
Max effort row for calories

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with ten pull-ups and ten wall ball shots prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need two medicine balls as well as a rower and a bike.  Two athletes will be working at a time starting with the pull-ups then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on pull-ups but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. The total volume of pull-ups and wall ball shots is fairly high so scale the volume if needed so that you finish the wall ball shots with enough time to knock out some calories at each station.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 15 Minutes

50 Sit-ups
35 Push-ups
20 Box Jumps 24/20″

Workout notes

Today’s workout is a time priority triplet with three bodyweight movements.  Our set sizes are fairly large for all three movements and the workout is in a longer time domain so you’ll want to pace each movement early on.  All of our movements are functional full body movements but the sit-up, push-up and box jump are somewhat isolated to midline, arms and legs respectively.  Keep that in mind as you transition between movements.  Keep the intensity as high as is sustainable and count on a little bit of recovery as you transition between movements.

Skill

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill.  Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.

WOD

AMRAP in 10 Minutes

10 Hang clean & jerk 115/85 lb
30 Double unders

Workout notes

We have two movements in today’s workout.  Each round starts with a tough set of barbell hang clean and jerks and finishes with a small set of double unders.  Break up the set of ten as needed but be sure to load up the bar to a weight you can complete multiple reps in a row.  If you are forced to stick with single repetitions, you have gone too heavy!   If you are new to double unders this workout is a great opportunity to work on the skill.  If thirty reps seems like a lot adjust the amount to a number that  you could complete in about thirty to forty-five seconds.  Scaling double unders for single unders is a good option as well but make a double under attempt in every round.

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

5 Rounds with one minute on each station

Goblet style kettlebell walking lunge 32/24 kg
Rest
Row for calories
Rest

Workout notes

Today’s workout is a five round interval workout with an even one minute work to rest ratio.  The total workout time will land just under twenty minutes so consider this a long duration effort.  Each round starts with a set of lunges holding a kettlebell at the chest while you work for 60 seconds. Hopefully the goblet style lunge will help you keep your torso upright throughout the movement.  If mobility or holding the weight is an issue consider scaling to bodyweight lunges.  You will have a minute to rest before starting a minute of rowing on the Concept 2 ergometer.  With a full minute rest after each station you can step up the intensity  but remember that you are looking at longer workout so stay shy of max effort and keep something in the tank for those later rounds.