Category: Workout of the Day

Hometown Hoedown Today!

Please note we will have no regularly scheduled classes today.

Event 1 heat assignments are as follows

Heat 1	8:35:00 AM
20 lb	35 lb
Jen	Dave S
Jaime	Michael
Amber	Alex T
Nikola	Rich C
	Brad B
Heat 2	8:49:00 AM
20 lb	35 lb
Lisa F	Derek S
Erica	Hans
Carolyn W	Liam
Alyssa S	Joey S
	Sung
Heat 3	9:03:00 AM
20 lb	35 lb
Emily A	Lisa N
Jenny R	Annie
Kelsey	Xandra
Leslie	Jordan
Julia
Heat 4	9:17:00 AM
20 lb	35 lb
Natalia	Christine
Jia	Collette
Sabrina	Tawni
Alyssa Senft	Ally
	Jenna
Heat 5	9:31:00 AM
20 lb	35 lb
Yu	Katey
Jamie	Liz Lee
Claire	Megan H
Katya	Kristene
Adi
Heat 6	9:45:00 AM
20 lb	50 lb
Kathy B	Riccardo
Arriana	Andrew S
Paige	Matt C
Sierra D	Michael S
	Jeremy
Heat 7	9:59:00 AM
50 lb	50 lb
Ken	Dagon
Ryan D	Adam T
Matt D	John M
	Shawn K
	Roman
Heat 8	10:13:00 AM
50 lb	50 lb
Paul W	Andy
Eugene	Justin W
Ty	Alex B
Dale	Kyle K
	Alex A

 

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HOMETOWN HOEDOWN 5 TOMORROW!

The 6:30PM class tonight will be cancelled so we can setup for the party/in-house competition tomorrow!  Events 1 and 2 are posted here.  Briefing and full event details will be announced Saturday morning at 8:15AM.  Please arrive on time at 8AM to review movement standards and warm up for the first event.  We’re so excited to celebrate another year of CrossFit Davis![/text-with-icon][vc_column_text]

Skill

Every 90 seconds for 8 rounds

5 Power snatch

Perform five power snatches every ninety seconds for a total of 8 rounds. You can choose to link your reps together or perform five singles, but make sure you’re able to get all five reps done within each interval leaving yourself at least forty-five seconds to spare.  The weight you choose should be in the light to 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

AMRAP in 12 Minutes
20 Walking lunge steps
15 Kettlebell swing 32/24 kg
100M Run

Workout notes

This workout is a time priority triplet with two bodyweight movements and a moderate sized set of kettlebell swings. Starting with a set of lunges will increase the difficulty of the swings so use a weight that you can swing while fatigued. Use the short run as a chance to recover but do your best to keep the intensity high so you can get back to work in the gym![/vc_column_text][/vc_column][/vc_row]

Event 1 – “DOOMSDAY CHIPPER”

for time

50 Alternating dumbbell snatch
40 Dumbbell hang clean & jerks
30 Box jump overs
40 Lateral burpees over the bar
50 Double unders

Movement standards

“All divisions”
Snatches must alternate but hang clean and jerks can be broken up however
Height of the box will be 20″ for men and women in all divisions.

“RX”

50 lb dumbbell for men and 35 lb dumbbell for women
Burpees and box jump overs must start with a two footed take off.

“Scaled”

35 lb dumbbell for men and 20 lb dumbbell for women
Burpees and box jump overs may be performed as step overs
Scaled athletes may choose 50 double unders or 100 single unders at the end of the chipper.  You must choose one or the other. Combinations of both movements are not allowed.

Event 2 – “Ye Ole Push-Pull”

“Rx”

for time *

1-2-3-4-5-6-7-8-9
Pull-ups
Front squats 115/85 lb

then

10 Bar muscle ups
10 Front squats 115/85 lb

* Tiebreak time will be the end of the round of 9

“Scaled”

for time

1-2-3-4-5-6-7-8-9-10
Hang power clean 85/55 lb
Front squat 85/55 lb

Event 3 – “Hell on Wheels”

TBA

Please note

All events will be time capped.  Your score will be the total number of reps completed with the exception of event 2 where finishing the round of 9 will act as a tie-break.

Example event 2 results:
Athlete A completes the round of 9 at 5:00 and then gets 1 bar muscle up.
Athlete B completes the round of 9 at 4:45 and also gets 1 bar muscle up.
Athlete C completes the round of 9 at 5:30 and gets 9 bar muscle ups.
Athlete D finishes the round of 9 at 4:30 and gets 0 bar muscle ups.

Rankings would be as follows

1. Athlete C (99 – 5:30)
2. Athlete B (91 – 4:45)
3. Athlete A (91 – 5:00)
4. Athlete D (90 – 4:30)

 

 

 

 

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We are SO EXCITED for this Saturday! This is the schedule for the day for those that are competing or anyone that is planning to just attend all or part of the day. We can’t wait to celebrate another great year at CFD with all of you! #crossfitdavis #hometownhoedown #thehoedowniscoming #fifthannual #community

A post shared by CrossFit Davis (@crossfitdavis) on Dec 12, 2018 at 5:27pm PST

Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  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

5 Thrusters 95/65 lb
10 Hang power cleans 95/65 lb
30 Double unders

Workout notes

Today’s workout is a time priority triplet that will be scored by the total number of reps and rounds you complete in fifteen minutes.  We have two barbell movements to consider today.  Adjust your load based on the harder of the two movements. For most of us that will be the thruster but be sure to test out the larger set of hang power cleans as well. Ideally you can easily do a set of each unbroken while fresh.  If you are still working on learning double unders this will be a great opportunity to practice the skill.  Adjust the volume to a number of reps you can complete in thirty seconds when fresh.

 

View this post on Instagram

 

Once the working out is done, the eating begins! ???? We’re so excited for the @onthefryfoodtruck this year! If you aren’t planning to compete, make sure you make it out for the food and drinks afterwards! Like always we’ll have a donation jar out for those that can contribute towards the food truck! Anything is appreciated! #crossfitdavis #onthefry #hometownhoedown #fifthannual #community #CFDisTHEplacetobe #davisca

A post shared by CrossFit Davis (@crossfitdavis) on Dec 11, 2018 at 8:01am PST

Skill

Every 90 seconds for 10 rounds

1 Power clean + 1 Push jerk + 1 Squat clean + 1 Split jerk

Today’s skill work has us working on a difficult barbell complex.  You will have ten opportunities to complete a power clean and push jerk as well as a squat clean and a split jerk.  This skill work has relatively few reps when compared to a barbell metcon so feel free to attempt a heavier weight than you might use for lighter barbell work.  Touch and go is not necessary but try to complete both clean & jerks in quick succession to give yourself some rest leading into subsequent reps.

WOD

AMRAP in 7 Minutes *

Burpees

* 6 Goblet Squats EMOM 32/24 kg

Workout notes

This workout will be scored by the total number of burpees you complete in seven minutes.  We’ll knock out six goblet style squats with a kettlebell every minute on the minute for the entire workout.  Use a kettlebell that you can complete all six reps in a row and stay fresh for the burpees.  Do your best to work consistently when it comes to the burpees and establish a pace you can maintain for all seven minutes.

 

Skill

Back Squat
4-4-4-4-4

Today we’re performing 5 sets of 4 squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70-80% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

5 rounds with 1 minute on each staton

Push-ups
Two arm dumbbell step overs 50/35 lb 24/20″

Workout notes

This workout will be scored by the total number of reps you complete after working at each station five times.   You will have five opportunities to accumulate reps by performing push-ups at one station and two arm weighted step overs in the next station.  During the the step overs carry the dumbbells at your side, suitcase style.  With both dumbbells in tow the “Rx” load is on the heavier side so test out the movement with a few reps to make sure you can quickly complete reps during the five minutes of work.  There is no scheduled rest in today’s workout so plan your rest and transitions out to allow you to get the most work done.

 

 

 

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Hometown Hoedown 5 Schedule!

The Hometown Hoedown is this weekend! We will not be running any regular classes all day Saturday.  Even if you are not competing we still hope you will attend to cheer on your fellow CFD athletes and enjoy the party! There will be no Friday night 6:30PM class to allow for setup for Saturday’s festivities.  We can’t went to celebrate with all of you![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 double unders

You will have ten opportunities to work on both kipping pull-ups or kipping swings and double unders.  Start each minute with a moderate sized set of pull-ups and then transition to your rope for a small set of double unders.  Use this opportunity to work on an appropriate kipping movement for your skill level.  Beginners should start with trying to link together kipping swings and practice a gradual build to a full range of motion pull-up.  If you already have pull-ups in the bag, work on large sets of c-kip or butterfly pull-ups.  After the pull-up work, move quickly to your rope and knock out about twenty seconds of rope work.  Remember to leave yourself some time to transition back to the pull-up bar after your double under practice.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″

Workout notes

This workout is similar to the classic CrossFit girls workout “Annie”.  The rep scheme for this workout has drop sets for both movements which should afford you the opportunity to keep the intensity level high in each round.  The second movement in this couplet is the box jump over which may be somewhat unfamiliar.  In the box jump over there is no requirement to reach full extension on top of the box. Your rep starts on one side of the box and finishes on the opposite side following a two footed jump across the top.  If the volume here looks too high consider starting on the round of 40 and 20 to reduce your total rep count for the day.

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WOD

for time

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

Workout notes

Today’s workout will be scored by the time it takes for you to complete one mile of running along with one hundred and fifty wall ball shots.  The workout starts off fairly tame with a small set of wall ball shots and your first run.  Set out at an easy and sustainable pace and try to maintain a consistent output as you work through the chipper.  The rep scheme for the wall ball shots ascends which will increase the difficulty of both movements.  If you are new to CrossFit or want to scale the volume chop off the last run and the round of fifty wall ball shots to keep the volume a little lower and the intensity high!

WOD

AMRAP in 30 Minutes
20 Power snatch 95/65 lb
20 Push ups
20 Front rack walking lunge steps 95/65 lb
200M Run

Workout notes

There are four movements in today’s workout.  We have two barbell movements and two bodyweight movements.  Use a barbell load that is on the lighter side so you can complete each round of twenty snatches in a few larger sets.  The same goes for the lunges.  The lunge can be especially difficult because it is essentially a unilateral leg movement.  Test out both the snatch and the lunge thoroughly and scale your load based on the harder of the two.  If needed, the lunge can be scaled to a bodyweight lunge without the barbell.  We’re coupling those two movements with a small set of push-ups and a short run. Use the run for small bit of recovery for the snatches and try to attach each round with a large set.

 

Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

for time

21-18-15-12-9-6-3
Squat clean 115/85 lb
Push jerk 115/85 lb

Workout notes

Today we have another workout focused on two barbell movements. This workout has an equal amount of squat cleans and push jerks.  Test both movements and scale your load based on the harder of the two movements. For most of us this will be the push jerk.  Find a weight that is light enough for you to start each round with a moderate sized set rather than a load so heavy you need to perform single repetitions. The total volume for both movements is on the higher side.  If this level of volume is unfamiliar to you scale the volume by chopping off the first round which will drop the total number of reps by a quarter.