Category: Workout of the Day

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Please note

We will have be holding one class today, May 27th at 9:30AM for Memorial day.  Regular hours return Tuesday, May 28th.[/text-with-icon][vc_column_text]

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes 

Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.[/vc_column_text][/vc_column][/vc_row]

WOD

EMOM for 30 Minutes

[odd] 20 seconds of Air assault for calories
[even] 20 seconds of burpee box jumps 24/20″

Workout notes

Today’s workout is an interval style workout with twenty seconds of work and forty seconds of rest for thirty rounds.  You will have fifteen opportunities to work at each of two stations.  In this format you will be able to attempt a higher intensity than you might try with an AMRAP or a workout for time.  Try to maintain a strong effort but start out with a submaximal pace in the first few rounds just to test things out. Both of the movements we’re working on today can be particularly fatiguing when attempted at a higher than sustainable intensity level.  Your score will be the total number of calories and burpee box jumps you complete after all thirty rounds are complete.

Skill

6 Rounds of 3 minutes on 3 minutes off

[odd]
15 Thrusters 75/55 lb
200M Run
Row for max calories

[even]
15 Thrusters 75/55 lb
200M Run
Max reps kettlebell swings 32/24 kg’

Workout notes

Today’s workout is a six round interval workout with a 1:1 work:rest ratio.  You will have three opportunities to score at each of two stations. Each work period is three minutes long with three minutes rest. That makes for eighteen total minutes working and a thirty-three minute workout time. Start each round with a set of thrusters using a weight light enough that you could complete the fifteen reps in one or two sets.  Set the bar down under control and head out on a 200M run.  When you get back in the gym use your remaining time to complete as many calories or kettlebell swings as possible. You will be on the rower and kettlebell three times each so make each effort count!  Scale the run and or thruster weight so that you have at least sixty seconds to score reps on the rower or kettlebell.

Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 minutes

10-20-30-40-50 …*

Alternating dumbbell snatch 50/35 lb

*100M Run after every set

Workout notes

Today’s workout is all about establishing a sustainable effort with the dumbbell snatch.  We have an ascending rep scheme that starts with a small set and quickly ramps up into more difficult higher rep rounds.  Use a dumbbell weight that you can easily complete the first couple of rounds without hitting failure.  After each round you’ll set out on a short 100M recovery run.  Use the run as a chance to let your arms and breathing recover to set up for your next set of snatches.  After fifteen minutes your score will be the total number of snatches in the final round you complete both the snatches and the run as well as any additional reps in your final incomplete round.

Skill

EMOM for 10 Minutes

1 Squat clean with pause in bottom of squat

We’ll have ten opportunities to work on a difficult barbell movement.  Start by taking the bar from the floor and dropping into a full squat as you receive the bar in the front rack.  Make a conscious effort to pause in the bottom of your squat by coming to a dead stop and holding for a second.  Make a quick assessment of your squat positioning.  If you completed the clean pull and drop under correctly you should be in a perfect position to stand up without making any adjustment to your hands or feet.  Your heels should be on the floor with your chest and elbows up while your fingers are loosely pinning the bar to the front rack position.  The squat should feel a little harder by adding that pause in. Stand up to finish the rep driving upward from the bottom of your squat with your chest upright through the entire squat.  Your back angle should not change at all on the way up.

WOD

With a clock set for 12 Minutes

1 Minute of wall ball shots 20/14 lb 10/9′
1 Minute of sandbag cleans 100/70 lb
2 Minutes of wall ball shots 20/14 lb 10/9′
2 Minutes of sandbag cleans 100/70 lb
3 Minutes of wall ball shots 20/14 lb 10/9′
3 Minutes of sandbag cleans 100/70 lb

Workout notes

Today’s workout is essentially a  twelve minute AMRAP with six minutes split up between each of two stations.  We’ll transition between stations using an ascending clock spending half of the workout time during the last two intervals so a good pacing strategy will be key.  Wall ball shots are a faster movement than sandbag cleans so you’ll be able to score more reps there but remember that performing efficient cleans is a technically difficult challenge that requires a lot of strength and coordination so you don’t want to be overly fatigued.  Work continuously on the wall ball shots but add short breaks as needed so you can work on some reps at the sandbag station rather than use that time as additional rest.

Skill

Deadlift with controlled descent (no TnG)

2-2-2

Today we’re working on a familiar lifting movement but adding in a difficult twist.  We”ll work up to a moderately heavy weight and knock out three doubles.  For these doubles you’ll lower the barbell down under control rather than letting it slam to the floor and using the bounce to help you with the second rep or dropping the bar from the finish position.  Performing the deadlift in this manner is going to make that second rep much harder than it might normally since you are essentially doing two heavy singles back to back.  Keep that in mind when choosing your weights and focus on maintaining good posture throughout.

WOD

AMRAP in 10 Minutes
3 Push presses 135/95 lb
6 Front rack walking lunge steps 135/95 lb
9 Deadlifts 135/95 lb

Workout notes

Today’s workout is all about the barbell! Don’t be fooled by the low rep sets or light benchmark load.  Without any recovery period from the barbell or rest intervals this workout will be very difficult.  Use a load light enough that you can easily complete ALL THREE movements “unbroken” when fresh and even deep into the workout. For most of us the lunges will be the most difficult movement but don’t forget about the push press.  Choose your weight based on whichever movement is harder for you and scale based on that movement.  Lunges can also be scaled to bodyweight lunges without the barbell if the movement is particularly difficult for you. If you choose your weight correctly you will end up with a very light deadlift with the push press and lunge being a bit more of a challenge.

 

View this post on Instagram

 

It’s hard to believe, but we’re one week away from Memorial Day! We will have ONE CLASS at 9:30am for a chance to complete “Murph” on your own or with a partner or team. Hope to see you all there! #crossfitdavis #murph #memorialday

A post shared by CrossFit Davis (@crossfitdavis) on May 20, 2019 at 9:25am PDT

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

AMRAP in 15 Minutes

50 Double unders
30 Sit-ups
10 Hang squat clean 135/95 lb

Workout notes

Today’s workout is a long duration triplet with two bodyweight movements and one difficult lifting movement.  If you are in the process of learning double unders you can use this opportunity to work on the movement by scaling the total number of reps you attempt in each round.  Choose a number of reps you can complete in under a minute while fatigued.  Scaling the movement to single unders is also an option but do throw in a few double under attempts at a regular interval.  If you attempt a double under every five or ten reps that will give you ten or five attempts respectively.  It’s a good way to practice the movement without getting too frustrated and you’ll still end up getting a great workout.  The hang squat clean is most likely going to be a bit tougher than if this workout had power cleans.  You’ll need a weight that you can hang on to for larger sets.  Break up the set however you see fit during the workout but ideally a set of five to ten would be possible with your chosen weight.  If you find that you are performing single hang squat cleans, you have gone too heavy!

Skill

EMOM for 10 Minutes
1 slow pull power snatch

Today’s skill work has us practicing using some control in the first pull of the power snatch.   Start by setting up for a snatch and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is to pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar overhead with arms extended.   There are total of ten opportunities in this skill work so make them count.  Practice controlling your mechanics and using the most efficient technique possible rather than maxing out with a heavy lift.

WOD

AMRAP in 10 Minutes
50 Push-ups
50 Alternating dumbbell power cleans 50/35 lb

Workout notes

We’ll have ten minutes on the clock to tackle two difficult movements that come in very large sets.  For most of us a set of fifty push-ups is going to be fairly tough so plan on breaking the set up early and often.  Small sustainable chunks of reps with short rest will probably be the best strategy rather than maxing out early and hitting failure.  For the dumbbell cleans we’ll alternate arms every rep which should allow you to handle larger sets by slowing down your cadence a bit and controlling your breathing.  Using this strategy you’ll be able to let your opposite arm recover while the other arm is working so you can keep moving without stopping for too long.

WOD

Tabata double unders
Tabata two arm dumbbell step ups 50/35 lb 24/20″
Tabata squats
Tabata two arm dumbbell push press 50/35 lb

One minute rest between Tabatas

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 a full eight rounds on each movement with a minute rest to transition and recover between stations.   We have two bodyweight movements as well as two dumbbell movements in today’s workout.  If you are new to double unders this workout would be a great opportunity to practice the skill. Use the twenty second work period to make a few attempts in every round. For the step ups hold the dumbbells at your side, suitcase style.  Use a dumbbell weight that is light enough for you to maintain a good posture throughout the full range of motion.  You can always ditch the dumbbells and perform bodyweight step ups as well.  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.

WOD

AMRAP in 20 Minutes
5 Pull-ups
10 Hang power cleans 135/95 lb
15 Burpees

Workout notes

Today’s workout is a long duration triplet with one weightlifting movement and two bodyweight movements.  Each rounds starts with a small set of  pull-ups and ends with a moderate sized set of burpees.  Use a pull-up standard with which you can complete each set in 1-2 sets.  You should also be using a barbell weight with which you can knock out the set of ten at least 2-3 sets.  If you find that you are performing single repetitions at any point your weight is too heavy!  Most of the time in the workout will be spent on the burpees so pace yourself with the other movements so you can maintain a quick pace.