Category: Workout of the Day

Skill

8 Rounds of

20 seconds hollow hold
10 seconds arch hold

The timing for this skill work is a twist on the familiar Tabata interval.  We’ve also seen a similar version of this a few weeks ago where we used the same movements but with opposite timing.  Today we’re going to step up the difficulty quite a bit by doubling the time during the hollow hold work period.  Remember that the hollow hold isn’t just about raising your legs and arms off of the floor.  Focus on contracting your midline so your low back makes steady contact with the floor. Scale by pulling in your arms or your legs if needed but do your best to hold that position. Your total work time is four minutes but don’t be fooled into thinking the benchmark for this skill work will be easy.  We’re essentially doing four straight minutes of core work which is a hard task for anyone. Most of us will need to scale by holding the movements for as long as possible and adding in some rest to get through all eight rounds. Do your best to hold the same standard in all eight rounds.

WOD

10 rounds of 30 seconds at each station

two arm dumbbell clean & jerk 50/35lb
rest
row for calories
rest

Workout notes

Today we have an interval style workout spanning a total of twenty minutes.  You will work for thirty seconds at each of two stations with thirty seconds rest so each “round” is two minutes long.  For the dumbbell clean and jerk you should be using a weight light enough that you can work for most of the thirty second work period by completing a few large sets.  On the rower we have a very short sprint so try to wind up the flywheel as quickly as possible and keep your pace a little bit higher than you would in an average metcon. If classes are large and rowers and being shared make sure to practice fast transitions both in and out of the rower before the workout begins.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WORKOUT NOTES

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.

If you are participating in the Open, we’ll be kicking off heats for 19.2 shortly after 10:30AM

WOD

4 Rounds of 1 minute on each station

One arm kettlebell snatch 24/16 kg
Broad jump 6’/4′
Two arm dumbbell strict press 35/20 lb
Toe-To-bar
Rest

Workout notes

This workout is a four round interval workout that will be scored as you would score the workout “fight gone bad”.  When all four rounds are completed you should end up with one large number.  We have a few movements in this workout that might be a bit unfamiliar.  The kettlebell snatch is a little different than a dumbbell snatch in that you need to rotate the kettlebell around your wrist as you punch up overhead.  For the broad jumps you will use a stall mat and jump across it on either the long side or the short side which are six and four feet respectively.  You will also need two light dumbbells that you’ll use to press overhead.  We’re specifically calling for a strict press in this workout. That means you’ll lock the hips and knees and press overhead with just your arms.  Each round will finish off with the technically difficult toe-to-bar so pace yourself as you go![/vc_column_text][/vc_column][/vc_row]

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 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 and so 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

40 Wall ball shots 20/14 lb 10/9′
20 Burpees
400M Run

Workout notes

This workout is a long duration triplet with two moderate sized sets of CrossFit conditioning movements in each round.  All three movements will get you breathing fairly hard so the best advice for this workout would be to moderate your tempo so that you can keep a steady intensity level for all twenty minutes. In this workout the run constitutes a fairly large part of the workout so staying conservative while you are inside will allow you to push the pace a little bit on the run.

SKILL

EMOM for 10 Minutes

2 Thrusters
We often see thrusters in workouts with light weights and high reps. For today’s skill work you will be completing 2 thrusters every minute with a chance to add some weight to the bar.  The most efficient way to start each set will be to take the bar from the floor directly into a squat clean, as you come out of the clean make sure to make an explosive jump to send the bar overhead in one smooth motion.   As you bring the bar from overhead back to your shoulders try to move as seamlessly as possible into your second rep.

WOD

for time
50 Alternating dumbbell snatches 50/35 lb
50 Box Jumps 24/20″
50 Alternating dumbbell snatches 50/35 lb

workout notes

Another “for time” workout is on the menu today. Both movements will require explosiveness so pace yourself through all 150 reps rather than going out too fast and burning out. Choose a dumbbell weight that allows you to complete large sets throughout the workout and don’t forget to drop under that dumbbell just a bit to make things easier as you get tired.

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

5 Rounds for time
21 Sit-ups
15 Medicine Ball Cleans 20/14 lb
9 Sumo deadlift high pull 95/65 lb

Workout notes

Today’s workout is a five round triplet with a few of our fundamental movements.  Medicine ball cleans are performed with a light weight so you can focus on working on the mechanics of a squat clean. For each rep you should take the ball from the floor, open up your hips all the way and then drop into a full depth squat prior to standing up and finishing the rep.  The sumo deadlift high pull can feel like an upper body/arm movement but ideally it is mostly a posterior chain movement.  Use a wide stance with your feet far outside of your hips and your toes pointed out.  As you pull the bar from the floor drive the bar upward by creating vertical momentum with your hips.

Skill

EMOM for 10 Minutes

1 Slow-pull power clean

We have more positional weightlifting skill work on the menu today. You will be cleaning the barbell from the floor and catching it in a power position.  We’ll start each rep with a slow and controlled “first pull”.  The first pull is the short distance the bar travels from the ground until it passes your knees. If you are hitting the skill work correctly your hips and shoulders should rise together.  Accelerate the bar with an aggressive hip opening after you finish the slow pull and catch the bar in a partial squat prior to standing up.

WOD

AMRAP in 10 Minutes

Strict pull-ups

7 kettlebell swings EMOM 32/24 kg

Workout notes

There will be ten minutes total on the clock today and we’ll use a minute timer to use for a “buy-in” in each round.  At the top of each minute, including the start of the workout, knock out seven kettlebell swings.  After your seven swings complete as many reps as possible of strict pull-ups.  When choosing your kettlebell make sure to get one that you could easily perform a set of seven unbroken while fresh.  Transition times should be quick so your first scaling option for the pull-ups should be jumping pull-ups where you pass through some portion of movement strict rather than messing with getting in and out of a band.

SKILL

Front Squat
2-2-2-2-2

Work up to a strong effort 2 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. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes
2-4-6-8-10 …
Front rack walking lunge step 135/95 lb
Push jerk 135/95 lb

Workout notes

Today’s workout is a high skill barbell workout.  The push jerk and front rack walking lunge are both tough movements to master.  The benchmark load for this workout might seem fairly tame by the numbers when compared to a deadlift or clean but the lunge and jerk rank high in terms of difficulty so be conservative when choosing your weights.  Remember the lunge is a “unilateral” movement which essentially makes it twice as hard as other barbell movements at similar weights.  In the push jerk we are going overhead with a moderate load and your legs will be fatigued so technique comes at a premium.  Scale your barbell weight based on which movement is more challenging for you.

 

View this post on Instagram

 

Big scores and Big clipboards over here for 19.1! We had a blast today with all of you! Thanks to everyone who showed up and went for it! No matter what your goals are in the Open it is ultimately a time to celebrate the community at CrossFit Davis! We are grateful for all of you! #crossfitdavis #crossfit #community #open2019 #19point1 @crossfitgames

A post shared by CrossFit Davis (@crossfitdavis) on Feb 23, 2019 at 6:23pm PST

WOD

6 Rounds with 1 Minute on each station
Pull-ups
Sit-ups
Air Assault Bike for calories
Rest

Workout notes

Today’s workout is a six round interval workout with one minute on each of three stations.  We’ll also have a minute rest in each round putting the total workout time at twenty-three minutes.  This is a long duration workout so start the bike and sit-ups at a pace you can sustain for a very long time. That will usually mean moderating your pace a little so you don’t hit failure.   The pull-ups will be the highest skill movement of the three so carefully scale if needed so that you can work most of the minute knocking out small sets with short rest.

 

View this post on Instagram

 

See you tomorrow!!! ???? #crossfitdavis #open2019 #crossfit #wallballtime #community

A post shared by CrossFit Davis (@crossfitdavis) on Feb 22, 2019 at 5:15pm PST

WOD

AMRAP in 20 Minutes

50 Walking lunge steps
35 Push-ups
200M Run

Workout notes

Today’s workout is a long duration, time priority triplet.  All three stations in today’s workout are bodyweight movements.  Each round has a large set of lunges and push-ups along with a short run. The format of this workout should provide some recovery from movement to movement so attack each with high intensity. The large number of push-ups will likely pose the biggest challenge but do your best to stick to the same standard throughout the workout.   Your score will be the total number of rounds and additional reps.