Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • December 6, 2018

    Skill

    Deadlift
    4-4-4-4-4

    Work up to a strong effort set of four deadlifts.  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 progress through each set and as you increase in weight.

    WOD

    AMRAP in 10 Minutes

    15 Deadlift 155/105 lb
    5 Power clean 155/105 lb

    Workout notes

    Today’s workout is all about the barbell! You will have ten minutes to complete as many rounds of fifteen deadlifts and five power cleans as possible. The suggested load on the deadlift is fairly light but the rep count is high so break up those large sets early and often.  The power clean is the more difficult movement of the two so determine your barbell weight based off of that lift.  The best strategy for the cleans will likely be performing single repetitions with short rest.

     

  • December 5, 2018

    Skill

    2RM Strict weighted pull-up

    Work up to a strong effort two rep max weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

    WOD

    AMRAP in 10 Minutes
    2-4-6-8-10-12 …
    Dumbbell hang clean & jerk 50/35 lb *
    Box Jumps 24/20″

    * does NOT need to alternate arms every rep

    Workout notes

    Similar to Monday, you will need one dumbbell and a box for this workout.  With the dumbbell we are performing increasing reps of hang clean & jerks.  The dumbbell will start from the hang  which means in does not need to touch the ground between reps.  Initiate the movement by opening up the hips like you would a kettlebell swing to drive the dumbbell upward to the shoulder before sending it overhead either using a jerk or a push press.  In this workout you do NOT need to alternate reps every round.  The means you can break up the reps anyway you like in order to keep moving.  However you decide to break up the reps, do your best to distribute the work evenly across both arms.  The rep scheme is ascending which will make those higher rep rounds more difficult than they would in a descending rep scheme so break up the clean and jerks early!

  • December 4, 2018

    Skill

    Front Squat
    4-4-4-4-4

    Work up to a strong effort four 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

    WOD

    AMRAP in 12 Minutes
    10 Burpees
    20 Sit-ups

    Workout notes

    This workout is a simple couplet of two classic CrossFit movements.  We’ll be performing vanilla burpees today so all that’s required to “Rx” the workout is a simple jump and clap overhead with your body fully extended.  Sit-ups can be performed with or without an abmat depending on what feels more comfortable.  The best strategy for this workout is to establish a sustainable pace in those first couple of rounds and then try your best to maintain that pace throughout the workout.

     

  • December 3, 2018

    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 as high as possible while maintaining a fluid hollow-to-arch swing.

    WOD

    AMRAP in 20 Minutes

    40 Double unders
    20 Alternating dumbbell snatch 50/35 lb
    10 Weighted dumbbell step ups 50/35 lb 24/20″

    Workout notes

    This workout is a long duration triplet with one bodyweight movement and two weighted movements. Start by knocking out a moderately difficult set of double unders. If you are still working on the movement scale the total set size to a number you could complete in under a minute while fatigued.  If are scaling to single unders use this opportunity to attempt one or two double unders in every round.  Test out both movements with your dumbbell prior to the workout.  You should be able to easily complete consecutive snatches as touch and go or with a quick reset on the floor.  Hold the dumbbell goblet style and test out your box height for step-ups before the workout starts.  Remember to keep your torso upright and to utilize your legs as much as possible rather than the low back.

     

  • December 2, 2018

    WOD

    for time

    1 Mile run
    20 Thrusters 75/55 lb
    35 Overhead squats 75/55 lb
    50 Front squats 75/55 lb
    1 Mile run

    Workout notes

    Today’s workout is a chipper with a high volume of squatting and running.  You are tasked with running a mile prior to and following a total of one hundred and five squats. The workout as it is written carries a high level of difficulty so scaling will be important.  Scale the runs to a distance you can complete in under ten minutes.  For some that might mean a one thousand meter run or multiple four hundreds.  Scale your squat load to a weight you can complete multiple large sets for each movement.  Pay particular attention to the overhead squats.  If mobility is an issue, go only as deep into the squat as you are able or substitute the overhead squats for more front squats or thrusters.

  • December 1, 2018

    WOD

    10 Rounds of 1.5 minute on 1.5 minute off

    9 Pull-ups
    12 Box Jumps 24/20 ”
    Max reps kettlebell swings 32/24 kg

    Workout notes

    Today’s workout is an interval style triplet with a 1:1 work:rest ratio.  You will have ten opportunities to complete nine pull-ups and then twelve box jumps prior to accumulating reps of kettlebell swings.  Your score will be the total number of swings you complete after ten rounds so grab a whiteboard and write down your score for each round so you can add them up at the end.  Scale the pull-ups to a standard that allows to complete all nine pull-ups and box jumps with able time to score some kettlebell swings in every round.  The total volume of pull-ups is on the higher end so scale to a strict movement if you feel a tear coming on.  If classes are large we will pair up and share pull-up spots and equipment so that one partner works while the other rests.

  • November 30, 2018

    Skill

    Every 90s for 12 rounds

    20 Double unders then 1 clean & jerk

    We have an interesting timing setup for today’s skill work!  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean and jerk.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the clean and jerk for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under. Give your self a thirty second cap so you have plenty of time to attempt a clean and jerk regardless of how the double unders go.

    WOD

    AMRAP in 7 Minutes

    5 Strict press 95/65 lb
    15 lateral burpees over the bar

    Workout notes

    This short workout is a mix of a strong effort strict movement and a high rep conditioning movement.  Scale the barbell load to a light weight and be conservative.  You should easily be able to complete a set of five strict press with the weight you are using in the workout.  The presses will be much harder when you are under fatigue and combined with burpees so be conservative so you can move quickly and avoid breaking those reps up early on.

  • November 29, 2018

    Skill

    Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

    WOD

    AMRAP in 10 Minutes *

    Wall ball shots 20/14 lb 10/9 ‘

    * 6 Alternating dumbbell snatch 50/35 lb EMOM

    Workout notes

    Today’s workout will be scored by the  total number of wall ball shots you can complete in ten minutes.  For every minute, starting at 0:00, complete six alternating dumbbell snatches.   Use a dumbbell weight you are confident you can complete an unbroken set of six while fresh.  Even if you are not performing the snatches as touch and go, you want to be able to complete all six in quick succession.  Likewise, use a medicine ball weight that is light enough you can start each round with a large set and without too much rest after the snatches.

     

  • November 28, 2018

    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.

    WOD

    5 Rounds of 3 Minutes on 1 Minute off

    6 Push-ups
    4 Hang power cleans 135/95 lb
    2 Front rack walking lunge steps 135/95 lb

    Workout notes

    Today’s workout is a triplet with five rounds of three minutes of work.  Treat each work period as a mini AMRAP starting with the push-ups every round. Pay special attention to the lunge weight.  Even though you are only dealing with two reps at a time the movement is very difficult.  Most of us will want to use the lunge to determine what weight to use on the barbell.  The rounds in this workout are meant to be short and fast so use a load light enough that you can move quickly through the movements with fast transitions. Bodyweight lunges are also a great scaling option if you really struggle with adding weight to this movement.

  • November 27, 2018

    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

    3 Rounds for reps with one minute at each station

    Row for calories
    Sit-up
    Sumo deadlift high pull 75/55 lb
    Air Squat
    Assault bike for calories
    Rest

    Workout notes

    Today’s workout is a three round workout with a minute at each of five stations and a one minute break after each round . Your score will be the total number of reps you complete after you have hit all five stations three times.  You only have three opportunities for reps at each station so do your best to keep the intensity high early and hold that pace!