Category: Workout of the Day

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Please note

We will have only one class today at 9:30AM for July 4th.  Friday July 5th we well be open for the 9:30AM, 10:30AM Open gym and Noon class.  Normal hours return Saturday the 6th.[/text-with-icon][vc_column_text]

WOD

With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball

then

AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Workout notes

This workout is a repeat! 3 years ago we completed this workout to celebrate our move into our new space! Today we celebrate the 4th of July and it only seemed fitting to revisit this fun partner workout! This workout can be done in groups of 2 or 3.  In a group of 3 you will get more rest so it is a great way to scale down the volume.  Try to find a partner who is planning to do the same weight as you for the thrusters so that you can share one barbell. Hope to see you all at 9:30 for some fun! The best way to start any holiday is with a great workout at CFD!! One class at 9:30 ONLY! Don’t be late!![/vc_column_text][/vc_column][/vc_row]

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Please note

We will be open for one class at 9:30AM on Thursday, July 4th and open for the 9:30AM, 10:30AM Open gym and Noon class on Friday the 5th.  Normal hours return Saturday the 6th.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes

10 Dumbbell hang snatch 50/35 lb
7 Box Jump 24/20″
4 One arm overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a short triplet with low rep sets for all three movements.  Because the set sizes are small you can use this opportunity to practice performing large sets and making quick transitions.  The hang snatch is a different variation than what we usually see with dumbbells.  For each rep take the dumbbell from below the waist to overhead. The dumbbell does not need to hit the floor between each rep but you can certainly set it down if you need to.  There is no prescribed rep scheme for the snatches or lunges so break them up as you see fit but try to distribute the work evenly across both arms.  The lunge will likely be the most difficult movement of the three so spend some time testing out that movement and be sure to try both arms!

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Class hours for this week! Please note adjusted hours for both Thursday AND Friday! We have a fun workout planned for Thursday that can be done in teams of 3 or in partners! Plan your teams before Thursday and and get ready for some fun! Hint: the workout is a repeat ???? #crossfitdavis #4thofjuly #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Jul 1, 2019 at 8:05am PDT

Skill

EMOM for 10 Minutes

Slow pull squat clean w/ pause in bottom of squat

We’re working on some positional awareness in the squat clean today.  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 pause momentarily and take a quick assessment of your position.  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

AMRAP in 12 Minutes

10-20-30-40-50 …

Wall ball shots 20/14 lb 10/9′
Sit-ups

Workout notes

Today’s workout is a twelve minute AMRAP with an ascending rep scheme.  The workout starts with smaller sets of both movements and quickly ramps up the volume.  We’ll be hitting the higher sets of wall ball shots deep into the workout when fatigue has already set in so plan on breaking up those rounds into managable numbers.  Starting each round with a large set is a good idea but not necessarily a max set.

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 15 Minutes

15 Burpees
15 Sumo deadlift high pull 95/65 lb

Workout notes

It’s a new week and what better way to start things off than with more burpees!  We have a difficult couplet on the menu today.  Each round starts with a large set of burpees paired with a tough barbell movement.  The benchmark load on the sumo deadlift high pull might seem light but over multiple reps it will feel like a fairly heavy load.  The movement will tax your grip and in order to move efficiently you’ll need to create vertical hip drive to knock out large sets.

WOD

5 Rounds with one minute on each station

Row for calories
Rest
Thrusters 45/35 lb
Rest
Pull-ups
Rest

WORKOUT NOTES:

The inspiration for today’s workout comes from the classic CrossFit benchmark “Jackie“.  In this version we’ll be attacking the format with an interval clock.  You will have one minute to work at each station as well as an equal amount of time to rest.  With the added rest you can try a little bit higher intensity than you might if you working straight through but just like Jackie you should leave a little something in the tank for the pull-ups which most of us will find is the toughest movement.   With five total rounds the clock will be set for thirty minutes and you will be working for half of that.  The benchmark load for the thrusters is an unloaded barbell so we’re looking a weight light enough that you could work for most of the minute. Alternatively you can use a training bar or light dumbbells.

WOD

AMRAP in 20 Minutes
3-6-9-12-15 …
Squat snatch 135/95 lb

200M Run after every round

Workout notes:  Today we have a difficult weightlifting movement with an ascending rep scheme. The squat snatch is technically the most difficult lift that we’ll encounter.  If you are new to the lift make sure you have the mobility required to reach a full depth squat.  If that isn’t happening today switch to a power snatch or squat clean. The suggested load is probably very heavy if you are new to the lift so be conservative and work on moving through each rep efficiently.

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

for time

50 Burpees
40 Power cleans 135/95 lb
30 Burpees
20 Power cleans 135/95 lb
10 Burpees

Workout notes

Today’s workout is a couplet with a descending chipper style rep scheme.  The workout starts with a large set of burpees before you tackle a large set of cleans.  Most of the workout happens in those first two rounds with just over half of the burpees and two-thirds of the barbell work finished before you get to the set of thirty burpees.  With all that volume we’re looking at a longer workout so plan on starting both the burpees and cleans at a sustainable pace rather than sprinting in the first few minutes. Establish a repeatable cadence by taking a quick breath between burpees as well as the cleans.   We have a total of ninety burpees and sixty cleans, if that volume is well outside what you are used to and/or you are new to CrossFit, consider cutting the reps in half for each movement so you can keep the intensity high!

SKILL

Squat Clean
1-1-1-1-1

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  We won’t be using the interval timer for today’s lifting so rest and recover between each attempt based on your ability but try to make attempts within two to three minutes of each other and add weight as you are comfortable.

wod

AMRAP in 10 Minutes

10 Box jumps 24/20″
10 Push-ups

WORKOUT NOTES

Today’s workout is fairly short with ten minutes to score as many rounds as possible  of a simple box jump and push-up workout.  These movements compliment each other somewhat in that we are alternating between the  lower body and the upper body.  Box jumps can be fairly high intensity and the push-ups are largely strength based so you’ll get a small bit of recovery as you are working on one station.  For that reason do your best to transition quickly and try to keep moving.  Remember that the push-ups will get hard fast so break them up early and often.  When it comes to box jumps pace yourself by establishing a sustainable cadence by resting on top of the box or at the floor.

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

16 Hang power clean 115/85 lb
8 Front rack walking lunge steps 115/85 lb
400M Run

Workout notes

We have another long workout on the menu today.  There’s a heavy emphasis on the barbell with a large set of hang power cleans coupled with a set of walking lunges.  Be sure to test both movements and adjust your load based on which movement is harder.  You’ll want to be able to knock out large sets with both movements.  For the hang power cleans starting with a large set and finishing each round in 2-3 sets would be a good target.  As far as the lunges go you have four reps per leg in each round so ideally you should be able to hit a set of eight while fresh.

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

21 Double unders
15 Sit-ups
9 Wall ball shots 20/14lb 10/9′

Workout notes

Today’s workout is a fairly long one with small set sizes for each movement.  In a format like this we’re likely looking at a pretty high round count with a lot of transitions.  Make sure you move quickly and keep the intensity high throughout the workout.  Since the set sizes are so small and we have the backstop of the AMRAP to bail us out you do have the opportunity to test a heavier medicine ball or notching an RX for the double unders if you feel that you are ready!