Category: Workout of the Day

WOD

5 Rounds with one minute on each station

Row for calories
Rest
Air Assault for calories
Rest
Double unders
Rest

Workout notes

Today’s workout is a five round interval style workout with a 1:1 work:rest ratio.  We have three stations with one minute to accumulate as many calories or reps as possible. Even though this workout is a longer duration conditioning effort do your best to increase the intensity on each station versus how you would tackle a workout that was actually thirty minutes in length. If you are just starting out with double unders this would be a great opportunity to get an “Rx” on the board!  Use each of those five minutes to attempt double unders by performing a set amount of single unders followed by a double under attempt.  Something like four singles and followed by one double under is a great place to start!

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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]

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

9 Toe-to-bar
6 Sandbag cleans 100/70 lb
Max reps thrusters 45/35 lb

Workout notes

We’ll be working with a ninety second interval timer for today’s workout. With ten rounds of ninety seconds on and ninety seconds off the clock will be set for a total of thirty minutes.  Start each interval with a set of toe-to-bar and sandbag cleans.  The benchmark volume for this workout has a high total volume of toe-to-bar and sandbag cleans so scale the number in each round if needed so you can finish the first two movements in about a minute and have thirty seconds or so to knock out thrusters.  Your score for the workout will be the total number of thrusters you complete after finishing all ten rounds.  Cleans can also be scaled by load and the toe-to-bar can be modified to a knee raise or some form of sit-up.  The unloaded barbell can be scaled by weight as well by using a training bar or a pair of light dumbbells.[/vc_column_text][/vc_column][/vc_row]

 

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We’re excited to be fixing the floor at the gym! Please note the dates here as we will be closed for a day and a half to accommodate the work that needs to be done! Friday April 12th. Classes will run through the noon and we will close promptly at 1pm. Gym will be closed all day Saturday, there will be no classes. Sunday normal schedule! This is happening next weekend so mark your calendars! #crossfitdavis #constructiontime

A post shared by CrossFit Davis (@crossfitdavis) on Apr 4, 2019 at 9:06am PDT

Skill

Back squat w/2 second pause in bottom of squat
3-3-3

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 and your 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.  As always, we’ll review our standard spotting technique for back squats so be aware and available if your cohorts are testing a heavy lift and need spotters.

WOD

for time

50 Kettlebell swings 32/24 kg
50 Box jumps 24/20″
50 Kettlebell swings 32/24 kg

Workout notes

We’ve got another chipper on the menu today.  There is a large set of box jumps sandwiched by two large sets of kettlebell swings.  Your score for this workout will be the total time it takes for you to complete all one-hundred and fifty reps.  Similar to our wall ball/run/wall ball workout from earlier in the week the optimal strategy for most will be to start with a large but sub maximal set and then chip away with moderate sized sets that you are able to sustain with short rest.  When it comes to a large set of box jumps you’ll want to work at a steady and sustainable pace.  That means resting momentarily on top of the box or between reps on the floor.

Skill

15×1 strict weighted pull-up with 3 second pause and slow lower down

This skill has us working on upper body strength.  Your task is to complete fifteen single pull-ups at a resistance level you find moderately difficult.   The intent is not to find a max effort weighted pull-up but to accumulate some volume with a difficult pull-up and a weighted hold.  If you scale this appropriately you should find it doable but definitely on the challenging side as far as pull-ups go. Most of us will want to start with a light weight or even just go with bodyweight and try to maintain that effort for all fifteen reps. If you are able to hold for three seconds and slowly lower down then increase the weight slightly until you can find a weight you can use for your remaining reps.  For those of you scaling with a band or ring rows you’ll want to try this without weight and really concentrate on executing the hold and slow lower down making each pull-up as difficult as possible. If you are doing ring rows you can choose to do 15 sets of 2-3 reps consecutively rather than just one at a time.

WOD

AMRAP in 15 Minutes

5 Hang clean & jerk 95/65 lb
10 Front rack walking lung steps 95/65 lb
15 Lateral burpees over the bar

Workout notes

Today’s workout is a long duration  triplet with two barbell movements and a small set of burpees in every round.  We’re starting with a short set of hang clean and jerks and following that with a set of front rack walking lunge steps.  Test out both movements and be sure to establish that you are able to easily complete both sets while fresh.  The suggested barbell load is on the lighter side.  If you find you have to break up each round into multiple sets you have gone too heavy.  In the hang clean and jerk you’ll need to be able to lower the bar down safely from overhead and back into the hang position to perform successive reps.  If you haven’t been utilizing the hook grip for weightlifting workouts now would be a great time to work on it.

Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

for time

75 Wall ball shots 20/14 lb 10/9 ‘
1000M run
75 Wall ball shots 20/14 lb 10/9 ‘

Workout notes

Today’s workout comes in the format of a chipper.  Your score will be the total time it takes for you to complete all one-hundred and fifty wall ball shots along with a one-thousand meter run.  We have two large sets of wall ball shots starting and finishing the workout.  Use a target height and medicine ball weight that allows you to start at the wall ball station by knocking out a large amount in one set then chip away with smaller sets.  Both the wall ball amount and the run distance can be scaled if needed.

SKILL

EMOM for 10 Minutes

1 Power Clean + 3 Front Squats

Our skill work today is a barbell complex with two movements.  In every round you’ll complete a power clean and then a set of three front squats.  The power clean starts by pulling the bar from the floor and catching in a partial squat.  Stand all the way up and reset your stance if needed to complete the set of front squats Remember to keep your elbows and chest up throughout the full range of motion and hit as deep a squat as you are able.  Starting with the clean will add to the difficulty of the squat so be conservative.

WOD

AMRAP in 10 Minutes

2-4-6-8-10-12…
Alternating dumbbell snatch 50/35 lb
Weighted step up 50/35 lb 24/20″

Workout notes

You will be hanging on to a dumbbell for this time priority couplet.  The rep scheme is an ascending ladder so start with an easy set of two for both movements and then increase by two reps in each round.  Your score will be the number of reps in the final round you complete both movements of plus any additional reps in your last incomplete round.  As far as loading goes use a dumbbell with which you can get deep into the ladder while moving consistently through consecutive reps.  Snatches can performed as “TnG” or quick singles by changing hands quickly while the dumbbell is on the floor. For the step ups carry the dumbbell anyway that you like but be sure to test out the movement with the weight you chose for your snatch reps.  Scale the load based on which movement is harder.

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

for time

100 Double unders
90 Sit-ups
80 Double unders
70 Sit-ups
60 Double Unders
50 Sit-ups
40 Double unders
30 Sit-ups
20 Double Unders
10 Sit-ups

Workout notes

Annie’s gone bananas! This workout is a little something like the classic CrossFit benchmark “Annie” but it in this version we’re adding some volume to both the double unders and sit-ups.  The total double under volume for the benchmark version of this workout is three hundred reps. If you have double unders in the bag that number of reps is within your capabilities but if you are new to the skill you’ll want to scale the volume of reps based on where you are at with the skill.  A good starting point would be cutting the volume in half or shaving off that first round.  Make sure to take a look at the total number of sit-ups in this workout before you start. If you are regularly making it to classes this volume will be a little higher than normal.  If you are new to CrossFit or haven’t done a workout like this before make sure to scale the reps appropriately.  Consider starting at 50 down to 10 rather than 90 to 10.

WOD

AMRAP in 30 Minutes

12 Strict pull-up
21 Front squat 135/95 lb
400M Run

Workout notes

Today’s workout is a long duration triplet with a difficult rep scheme.  Each round starts with a fairly large set of strict pull-ups most of us will need to break up the pull-ups into several small sets adding rest between sets as you fatigue.  After the pull-ups you’ll encounter a large set of moderate weight squats. Use a weight with which you can knock out each round in around two to four sets.  A lot of your time in this workout will be spent out on the run so a max effort set of squats might slow those down.  Use a workout strategy that has you moving consistently throughout the workout.

WOD

6 Rounds of 1 minute on each station

Toe-to-bar
Double under
Push-up
Rest

WORKOUT NOTES

Today’s workout will be scored by the total number reps you complete across all six rounds.  Scale the toe-to-bar to a hanging knee raise, v-ups or even sit-ups if toe-to-bar is not an option.  Do your best to avoid tearing and switch movements if you feel a tear coming on as the workout progresses.  One minute is a fairly short time for push-ups so start with a large set in each round and then tackle the rest of the minute in smaller sets.  If you are new to double unders this would be a great workout to practice the skill.  You will have six opportunities to get as many double unders as possible.  Even if you are scaling to single unders use this opportunity to make a few attempts at some double unders in every round.

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
200M Run
10 Deadlifts 225/155 lb

Workout notes

We have a very simple and classic couplet today.  For the deadlift we’re looking for a weight that is in the 60% range of your 1RM.  Going unbroken is not required but you should be able to perform each round of 10 in 2-3 sets.  Remember your setup before every set on the deadlift.  Set your back and keep it static, bending only at the hip and knees! The run will act as a little bit of recovery for you but push the pace and try to move quickly so you don’t lose too much time getting out to the two hundred meter mark and back.