Category: Workout of the Day

Skill

5 rounds of

10 seconds L-hang
20 seconds rest
10 seconds support hold on rings
20 seconds rest

We’re using an “inverted tabata” timer for today’s skill work. We’re attempting some fairly difficult gymnastics skills today so we’ll use a shorter work period and a longer rest period so do your best to work at maximum effort in both movements. In the L-hang you will hang from a pull-up bar while attempting to lift your legs until they are perpendicular to the floor. If you can’t hold that position for ten seconds scale the movement by bending one or both legs.  In the support hold you will jump on top of the rings and hold with straight arms.  Scaling options for the support hold include using a band, putting your feet down on the ground or grabbing the parallettes and working from the floor.

WOD

3 Rounds with 90 seconds on 30 seconds off at each station

Sandbag cleans 100/70 lb
Two arm dumbbell squat cleans 50/35 lb
Burpees

Workout notes

We’ll use an interval timer for today’s workout as well. This is a three round workout with three stations at a total of six minutes per round. The total workout time is coming in at just under eighteen minutes so don’t be fooled by the short work periods.  We have an even shorter time for resting and transitioning between movements. Start this workout like you would if you were start a longer duration workout rather than starting out too hot.

 

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Big things are happening for some of our CFD coaches! Sydney is off to Chiropractic school soon and Corey has accepted a new job in paint sales. Both will be with us as usual for the next two weeks and then get ready for more Kirsten, Alex and new Alex in all of your classes! While we will miss them terribly as a part of our staff we are excited for them as they both start new adventures! Don’t worry, neither of them will be strangers, Corey will still be a member of CFD and we’ve made Sydney promise to come see us anytime she has a break from school! Make sure to mark your calendars for April 26th when we will host a trivia night at the gym for fun and celebration of our two wonderful coaches and their time at CFD! #crossfitdavis #crossfit #coachsyd #coachcorey

A post shared by CrossFit Davis (@crossfitdavis) on Apr 15, 2019 at 9:18am PDT

SKILL

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period.

WOD

AMRAP in 15 Minutes

40 Double Unders
30 Kettlebell sumo deadlift high pull 32/24 kg
20 Alternating kettlebell power cleans 32/24 kg
10 Kettlebell swing 32/24 kg

WORKOUT NOTES

This workout is all about the kettlebell with a splash of double unders thrown in for good measure.  The set of double unders is fairly small when compared to the total volume of reps with the kettlebell.  If forty reps per round is approachable stick with that number even if it takes a few extra attempts to get through that set.  If you do need to scale the volume of reps shoot for a number you could complete in under a minute.  There are three movements with the kettlebell, each getting progressively more complicated as the rep counts descend.  If you were able to participate recently when we had dumbbell power cleans in a workout you’ll recognize that the benchmark load for this workout is heavier. The kettlebell clean is also more complicated than a dumbbell clean so make sure to test out this variation on both arms with your chosen weight before the workout starts.

 

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We’re excited for a barbell free week of programming at CFD to celebrate our improved floors! (and to let the concrete cure????) Get ready for lots of dumbbells, maybe a few burpees and as always lots of fun and fitness! Luckily the sun will be out for 90% of the week so any extra barbell work can be done outside in the sun! ☀️☀️☀️#crossfitdavis #crossfit #bringonthedumbbells #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Apr 14, 2019 at 5:11pm PDT

Skill

3 Rounds of

15 Seconds of V-ups
45 Seconds Arch hold
60 Seconds Plank hold

In today’s skill work we have three difficult baseline gymnastic movements.  There is a total of six minutes of work divided up in three two minute rounds.  We’ll start each round with the most difficult movement and then progressively increase the time allotted for the “easier” movements.  Scale each movement to a standard you can hold for the time allotted. V-ups can be scaled by slowing down your reps and resting for a moment between each rep.  The arch difficulty can be scaled by pulling in your arms or bending slightly at the knees. We’ll spend a lot of time in the plank hold. Scale the plank by reducing your time spent in the hold by cutting the sixty second interval short and adding some rest before rounds two and three.

WOD

“Tabata Angie” *

Tabata Pull-ups
Tabata Push-up
Tabata Sit-up
Tabata Squats

* one minute rest between tabata’s

Workout notes

Today’s workout is a take on two familiar CrossFit.com workouts.  We’ll follow the same format as the workouts “Angie” and “Tabata Something Else” but add a minute rest between stations.  With the rest added between movements you will have a little extra time to recover as you transition.  Unlike traditional Tabata scoring we we will score this workout by the total number of repetitions you complete across all four stations and thirty-two total work periods. Work at a sustainable effort but keep the intensity high for each effort knowing you have that minute rest waiting for you.

WOD

In teams of three

AMRAP in 30 minutes

200M Sandbag bear hug carry 100/70 lb
20 Sandbag cleans 100/70 lb

WORKOUT NOTES

We’re back at it! Today’s workout is a long duration workout utilizing a sandbag for two movements.  Decide on a sandbag weight that you and your partners can agree on and set out on a 200M carry.  For the carries you will hold the sandbag at your chest and trade off as often or as little as you like.  When you get back inside the gym you’ll have twenty reps of cleans.  Break up the set of twenty as needed with teammates alternating every rep or completing small sets and trading off as needed.  Distribute the reps so that all teammates do a fair amount of work.  Feel free to stay outside as you complete the cleans to enjoy the sunny weather and to give our new floors a little more time to settle!

GYM CLOSED TODAY

Normal hours return Sunday the 14th.

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REMINDER!

We will be closed today, Friday the 12th, at 1PM following the noon class and closed Saturday the 13th as well.  Normal hours are scheduled to resume Sunday the 14th.[/text-with-icon][vc_column_text]

Skill

2RM Strict weighted pull-up

Work up to a strong effort two rep max weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

WOD

With a clock set for 18 minutes

3 Minutes of Assault Bike for calories
3 Minutes of wall ball shots 20/14 lb 10/9 ‘
3 Minutes two arm dumbbell deadlift 50/35 lb
2 Minutes of assault bike for calories
2 Minutes of wall ball shots 20/14 lb 10/9 ‘
2 Minutes two arm dumbbell deadlifts 50/35 lb
1 Minute of assault bike for calories
1 Minute of wall ball shots 20/14 lb 10/9 ‘
1 Minute two arm dumbbell deadlift 50/35 lb

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.   All three of these movements are high level conditioning movements and we’re starting with one half of the total workout time just in the first round.  Pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

Tomorrow, Friday the 12th we will be closing at 1PM following the noon class and remain closed until Sunday the 14th.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Hang power snatch from above the knees + hang power snatch from below the knees

We’re spending some more time workout on weightlifting positions today.  We have ten attempts at a two rep snatch complex.  To start each complex you should grab the bar in a snatch grip and bring the bar to the hang.  Once at the hang bend at the knees slightly and then at the hips to lower the bar to an ABOVE the knee position.  From there aggressively open the hips and drop into a partial squat to receive the bar overhead.  Next you should carefully lower the bar back down to the hang and then progressively to a BELOW the knee starting position.  Finish the complex by completing another snatch and lowering the bar safely to the floor. The purpose of this skill work is to focus on proper positioning prior to the hip opening in the snatch so focus on that today rather than maxing out your lift.

WOD

AMRAP in 8 minutes *

Kettlebell swings 32/24 kg

* 4 One arm kettlebell overhead walking lunge EMOM 32/24 kg(alternate arms every other minute)

Workout notes

We’ll have eight minutes on the clock today to score as many reps as possible of the single element, kettlebell swings.  Every minute starting at 0:00 we’ll start with a small set of overhead walking lunge steps.  Holding the kettlebell overhead will likely be the most unfamiliar part of this workout so test out the weight you plan on swinging with both arms and guarantee you can knock out those four reps easily.  If overhead position is an issue for you scale to front rack or bodyweight lunges.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.[/text-with-icon][vc_column_text]

Skill

Tabata Double unders

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

10 rounds with 2 minutes on 1 minute off

8 air squat
6 push-up
4 alternating dumbbell snatch 50/35 lb

Workout notes

Our workout today has ten rounds with one minute of rest for every two minutes working.  We’ll put twenty-nine minutes on the clock and tackle this interval workout as we would if  “The Chief” was on the menu.  You will treat each round as a two minute AMRAP counting your rounds completed and addition reps in an incomplete round.  We’ll restart each interval with the air squats as if you were starting a new workout . In the end your score will be your total rounds completed as well as the total of additional reps in the ten rounds.  Push-ups can be scaled by working from the knees or with your hands on a box and the dumbbell can be scaled by load of course.  The total workout time is on the longer side so if you are new to CrossFit or this level of volume take a round or two off in the middle if needed to give yourself some additional rest.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.[/text-with-icon][vc_column_text]

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 12 Minutes

2-4-6-8-10-12 …

One arm dumbbell power clean 50/35 lb
Sit-up
One arm dumbbell push press 50/35 lb

Workout notes

For today’s workout we have an ascending rep scheme with two weightlifting movements.  You’ll need one dumbbell and a space for sit-ups.  For the dumbbell movements test out both and choose your weight by whichever movement is weaker.  For most of us that’s probably going to be the the push press on your non-dominant arm. Break up each set however you choose but do try to distribute the work evenly across both arms.  If you are switching arms in the middle of a set of push press do not transfer the dumbbell while it is overhead. Safely lower it down to the shoulder and switch hands there.    For this workout your score will be the number of reps in your last completed round and any additional reps in an incomplete round.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

for time
27-21-15-9
Front Squat 115/85 lb
Lateral burpee over the bar

Workout notes

This workout is a four round couplet that will be scored by the total time it takes you to complete seventy two reps each of front squats and burpees.  The benchmark weights suggest a lighter load on the barbell which means you should be able to start each round of squats by knocking out a large portion of the reps in one continuous effort before finishing the round out with a couple of smaller sets.    You’ll encounter the burpees with substantial fatigue so pacing will be important.  If you are new to CrossFit or this level of volume chop off that first round and start the workout in the round of twenty-one so that you are able to keep the intensity high for three rounds rather than slugging away at a rep count that is too far outside of your experience.[/vc_column_text][/vc_column][/vc_row]