Category: Workout of the Day

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.

 

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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.

 

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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.

 

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While we all wait to hear what 19.1 will be, we have a pretty exciting announcement of our own…BABY PEDRI IS ON THE WAY!!!! I hope this crazy crew can handle one more cousin!!! ♥️♥️♥️ #holycrap #crossfitbaby #babypedri

A post shared by Kirsten Pedri (@kpedri) on Feb 21, 2019 at 3:29pm PST

Skill

EMOM for 10 Minutes

1 squat clean with pause below the knees

Today’s skill work focuses on positional work for the squat clean.  Pull the bar from the floor and pause momentarily right before the barbell passes the knees.  Receive the bar at the shoulders and drop into a squat prior to standing up and finishing the rep.  Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.

WOD

AMRAP in 10 Minutes

10 Alternating dumbbell snatch 50/35 lb
20 Barbell Thrusters 45/35 lb

Workout notes

Today’s workout is a short time priority couplet with two weight lifting movements.  You will need a dumbbell and an unloaded barbell. Each round has a small set of dumbbell snatches and a larger set of light thrusters.  The benchmark load has you using a barbell that is actually lighter than your snatch weight so remember that we’re looking for a load light enough that you could easily complete a set of twenty unbroken when fresh. Remember we also have 15lb barbells that you can load up or use a pair of very light dumbbells.  The snatch weight can be moderate as you’ll be tackling five on each arm in every round.

Skill

EMOM for 10 Minutes

2 Split jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

AMRAP in 7 Minutes

7 Deadlift 185/135 lb
21 Double Unders

Workout notes

This workout is another short AMRAP with a light load along with a small set of double unders.   Ideally your scaling should have you working continuously for all seven minutes with short periods of rest as needed.  Your deadlift weight should be on the lighter side and you should easily be able to complete a set of seven without setting the bar down when you are fresh.  Double unders can be scaled to single unders but you should use this opportunity to work on the skill if possible.  Try at least one double under in every round!

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Last chance to sign up for the Open is this weekend!

If you haven’t signed up yet click here.  One workout will be released each week for five weeks.  We’ll perform the workouts as a group on Saturday’s starting at 10:30 sharp![/text-with-icon][vc_column_text]

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. 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.

WOD

AMRAP in 10 Minutes

5 Front Squat 155/105 lb
10 One arm dumbbell hang clean & jerks 50/35 lb

Workout notes

Today’s workout is a time priority couplet with two weightlifting movements.  You will need a barbell and a dumbbell for the workout.  The barbell movement is a small set of front squats that should be taken from the floor.  You can power clean the bar from the floor and position yourself for the front squats or clean the bar from the floor directly into your first rep if you are comfortable doing that.  The benchmark load suggests a moderate bump in weight from what you normally do.  Test out your chosen weight and make sure a set of five is no problem while fresh.  Paired with the squats we have a set of dumbbell hang clean and jerks. You’ll ten total in each round.  There is no prescribed method for breaking up the ten clean & jerks. You can alternate every rep, or break the ten reps into smaller sets on each arm.  However you break them up, be sure to distribute the work evenly across both arms.[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes

1 Power snatch w/ pause below the knees

We are working on a difficult weightlifting movement in today’s skill work.  In the snatch you are taking the barbell from the ground and receiving the bar overhead rather than at your shoulders like a clean.  In this version of the snatch we’ll pause at the knees and catch the bar in a power position. The purpose of this skill work is to focus on two things. The first is passing through an appropriate first pull in the snatch. Your hips should be low with your chest partially upright.  As the bar travels from the floor to your knees, your hips and shoulders should rise together.  The second important point is an aggressive hip opening and closing to drive the bar upward and then catch the bar overhead.  Use a load on your bar light enough that you can focus on these performance points.

WOD

for time
30-21-12
Kettlebell swing 32/24 kg
Box Jump 24/20″

Workout notes

Today’s workout is a classic CFD combo the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if needed but to keep the original stimulus try just adding some rest between reps or decrease your box height so you can keep your jumps explosive.

Skill

8 Rounds of

20 seconds arch hold
10 seconds hollow hold

The timing for today’s skill work should be familiar to you if you have been participating in CrossFit for a while.  This timing is referred to as the “Tabata” interval.  We’ll use that clock today but we’ll be working through different tasks during the twenty and ten second periods.  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

With a clock set for 12 Minutes

1 Minute of Wall ball shots 20/14 lb, 10/9 ‘
1 Minute of Burpees
2 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
2 Minutes of Burpees
3 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
3 Minutes of Burpees

Workout notes

You will have six total minutes to work at each of two stations for today’s workout.  This is an interval style workout where your time at each station ascends from one, then two and finally three minutes. We have two difficult conditioning movements in this workout so pacing will be important.  Half of your work should come in the last round so keep that in mind in the early rounds and try not to redline in those first one minute work periods.

WOD

AMRAP in 20 Minutes
20 Pull-ups
30 Overhead walking lunge steps w/plate 45/35 lb
400M Run

Workout notes

Today’s workout is a long duration triplet with a moderate sized set of pull-ups and a difficult set of lunges carrying a plate overhead.  Scale the pull-ups using a band to a level that lets you complete each set of twenty in a few small sets. Ring rows or jumping pull-ups are also a great option. The lunges are benchmarked with a plate hold overhead.  Locking out a plate overhead can be difficult so those can be scaled by holding an object at chest height or by performing bodyweight lunges.  The runs provide a bit of recovery but they will take up a majority of the time in this workout so do your best to keep the intensity up and move your feet as quickly as possible. Your score will be the total number of rounds and additional reps you complete after twenty minutes.