Category: Workout of the Day

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

4 Rounds with one minute on each station

Row for calories
Rest
Box jumps 24/20″
Rest

Workout notes

Today’s workout is in an interval format with four opportunities to work at each of two stations. You will be working for a minute with an equal amount of rest which makes each round four minutes long.  With rest placed after both movements you should use this opportunity to try and keep a high level of intensity at each station and for the duration of the workout.    For the box jumps use a box height with which you can work through most of the minute at a quick but sustainable pace for sixty seconds rather than going so fast that you need to add additional rest.     On the rower try quickly winding up the flywheel and attempt to hold a pace higher than what you might normally do in a workout without as much recovery time.  We’ll score this workout by the total number of box jumps + calories so you should have one big number at the end of the workout.

Skill

Front squat
3-3-3-3-3

Work up to a strong effort three 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 Minutes
15 Kettlebell swings 32/24 kg
20 Overhead walking lunge steps w/plate 45/35 lb
25 Medicine ball sit-ups 20/14 lb

Workout notes

Today’s workout has three movements and you’ll need a kettlebell, bumper plate and medicine ball.  Start each round with a moderate sized set of kettlebell swings. Use a weight that allows you to complete each round in about one to two sets.  The lunge will likely be the most difficult movement of the three so scale appropriately.  The benchmark load for the lunges isn’t necessarily heavy but holding a plate overhead requires a fairly high level of shoulder mobility.  Practice keeping your arms locked out while your torso remains upright. If you are having trouble keeping your arms stacked while the plate is overhead switch to holding the plate at your chest or ditch the weight all together.

WOD

8 rounds with 3 minutes on 1 minute off

[odd]
400M Run
Max reps one-arm dumbbell hang clean & jerk 50/35 lb
[even]
400M Run
Max reps pull-ups

Workout notes

Today’s workout is an eight round interval workout with three minutes to accumulate as many reps as possible of hang clean clean & jerks and pull-ups in each round.  You will have four opportunities with each movement and start each round with a 400M run. Most of your time in each round will probably be spent on the run so scale that movement if needed to give yourself at least a full minute to accumulate reps. If close to a two minute 400M run is not a sustainable effort for you, scale the run distance down to 300 or 200M.  Use a dumbbell weight that allows you to easily complete several large sets, alternating arms as needed. Break up the work as you see fit but do your best to distribute the work evenly across both arms.  In the even rounds you will be going straight from the run to the pull-up bar. Pull-ups can be scaled as usual with ring rows, jumping pull-ups or banded pull-ups. If you decide on using a band you will want to make sure you can quickly and easily get into the band as you won’t have much time on the bar.  The 400M run pace should be faster than if you were running them in a normal AMRAP. Push yourself to run faster than usual so that you can bank as much time as possible on the scored movements.

WOD

Once through each station

5 Minutes of Wall ball shots 20/14 lb 10/9 lb
3 Minutes Rest
5 Minutes of Rowing for calories
3 Minutes Rest
5 Minutes of Air Assault for calories
3 Minutes Rest
5 Minutes of Two arm dumbbell burpee deadlift 50/35 lb

Workout notes

For today’s workout we have four single element pieces with five minutes to accumulate reps and three minutes of rest between each movement.  All four of these movements will require a bit of pacing strategy.  You’ll want to work at a sustainable pace but keep the intensity high as you’ll have a fairly long rest period between each movement.  We don’t typically see longer durations on the rower or bike so use this opportunity to attempt to hold a pace that’s on par with some of our shorter interval workouts and see if you can hold on for five minutes!

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of large sets of double unders in a row attempt, triple unders or start with a larger number increase the size of each set. Keep in mind we have box jumps in today’s workout so the intent is to use this as part warm-up and skill practice not ten minutes of straight jumping. Give yourself a lot of rest between efforts and make each attempt meaningful.

WOD

AMRAP in 15 Minutes
10 Toe-to-bar
15 Box Jumps 24/20″
200M Run

Workout notes

Today’s workout is a long duration triplet with three distinct bodyweight movements. Start each round with a small set of ten toe-to-bar or knee-raises.  Do your best to hold a movement standard that retains the original stimulus of the toe-to-bar.  If you want to stay off of the pull-up bar or you start to tear switch to v-ups or some form of sit-ups.  After the toe-to-bar knock out a small set of box jumps before heading out on a 200M run. The run is there to let you recover from the toe-to-bar and box jumps but try to keep the intensity high move your feet quickly to get back in the gym and start another round.

Skill

EMOM for 10 Minutes

1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

AMRAP in 10 Minutes

10 Sit-ups
7 Kettlebell swings 32/24 kg
4 Jumping alternating lunge steps

Workout notes

Today’s workout is a three movement workout with in a fairly short time domain.  The total rep count in each set is on the lower side so we’re looking for movements you work through quickly with quick transitions to keep the intensity high.  This would be a great workout to test a heavier kettlebell weight if you have been considering that.  Kettlebells increase in 4kg increments which can feel like a pretty large jump depending on the weight you have been swinging.  If it’s your first time swinging a heavier weight consider scaling to “russian” style swings which go to about eye level at their highest point.

Skill

EMOM for 10 Minutes

1 Power clean + 1 Squat clean

We’re working on some more weightlifting skill work today. You will have ten opportunities to complete a clean complex.  The loads could potentially be on the heavy side so touch and go is an option but not necessary. Start with a power clean by catching the bar above parallel and in a partial squat. Bring the bar back to the floor and complete a second clean, this time dropping into the bottom of your full squat.  Ideally you’ll land in the same stance as you receive the bar at the shoulders for both versions of the clean but you’ll drop deeper into your squat in the second rep.  You can work up to a heavy load but remember that this is positional work so you should be using sub maximal weights and focus on hitting each position in the lifts.

WOD

7 rounds of 30 seconds on each station

Strict Pull-ups
Two arm dumbbell front squats 50/35 lb
Rest

Workout notes

Today’s workout is an interval workout with fairly short work periods along with a short rest period as well.  Each round is ninety seconds total with thirty seconds of pull-ups, thirty seconds of squats after seven rounds will finish at the ten minute mark.  Thirty seconds is not a lot of time to get in and out of a band so if you are scaling the pull-ups a good option would be jumping pull-ups or ring rows.  Use dumbbells that you can hang on to most of those thirty seconds rather than going so heavy you can only knock out a few reps.

SKILL

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice sound mechanics before you increase the weight.

WOD

for time
20 Push Jerk 135/95 lb
35 Hang Power clean 135/95 lb
50 Burpees

Workout notes

Today’s workout is a three movement chipper that will ideally fall into a shorter time domain. We have two weightlifting movements with differing levels of difficulty.  Test out both movements and adjust your load based on which movement is more difficult.  For both the push jerks and the hang power cleans you’ll want to be able to start each movement with a large set to knock out a good portion of the reps. You’ll finish the workout with a large set of burpees so start out at a sustainable pace and try to hold that pace until you get through all fifty reps. The barbell movements can be scaled by the weight. If the total burpee volume looks like more than you are ready for consider dropping the number from 50 down to somewhere between 30 and 40 reps instead.

Skill

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

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   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

AMRAP in 20 Minutes
15 Air Squats
10 Alternating Dumbbell Snatch 50/35 lb
5 Push-ups

Workout notes

Today’s workout is a long duration triplet with two bodyweight movements and a light weightlifting movement.  When it comes to the squats and push-ups, use the most difficult standard you can maintain without  having to progressively scale as the movement becomes difficult.  Most of us will find that the push-ups increase in difficulty with the additional fatigue of a long, high volume workout.  Do your best to keep the movement strict and simply add rest or break up each set as you get deeper into the workout.  For the snatches we’re looking for a weight you could easily complete ten of with a sustainable cadence while fresh.  If you are considering testing a heavier weight today make sure that you can easily work through the full range of motion without compromising your mechanics before starting the workout.

 

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Congrats to our winning team last night “Dave and the Merry Millennials”. Last night was SO much fun!! How’s everybody feeling this morning?! ????#crossfitdavis #trivianight #CFDisTHEplacetobe

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WOD

3 rounds with 1 minute on each station

Air assault for calories
Double unders
Sandbag cleans 100/70 lb
Toe-to-bar
Row for calories
Rest

Workout notes

Today’s workout is in the format of “Fight Gone Bad”.  We have five stations with three opportunities for work at each.  Your score will be the total number of reps you complete in the entire workout.  Keep a running count for each round and total up your score at the end of the workout for one large number.  Your time spent at each station is on the short side but remember that the total work time is fifteen minutes which translates to a longer workout.  Keep that in mind when you start that first round and do your best to work at a sustainable pace rather than beginning with an unsustainable effort.