Category: Workout of the Day

Skill

Every 90s for 12 rounds

20 Double unders then 1 squat clean

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell 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 regardless of how the double unders go.

WOD

3 Rounds for time

20 One arm russian kettlebell swings 32/24 kg
15 Box Jumps 24/20″

Workout notes

This workout should fall into the sprint category for most of us. That means we’re looking for fast but efficient movement. Introducing the one arm swing complicates things a little bit as that movement a bit more difficult than its two armed cousin.  Swinging the kettlebell with one hand takes away most of the pulling force from the arms and puts a premium on the glutes and low back.  Break up each set of twenty by alternating arms as you see fit but do try to distribute the work evenly across both arms.

Skill

3 rounds of
30 seconds handstand hold
60 seconds of hollow hold
90 seconds rest

Today we have a little bit of gymnastic skill work on the menu today. Start each of three rounds with a static handstand hold against the wall.  The best way to practice the position is with a wall facing handstand hold but you can also scale the movement in many ways.   You can practice kicking up with your back facing the wall or try partial wall climb with your hips bent and the body perpendicular to the floor.  If those two are out of your comfort range try holding a pike position with your feet on a box.  Transition from the handstand right into as much of a 60 second hollow hold as possible.  Scale by bringing in one leg or the arms.  Do your best to hold that hollow position and make sure your low back is in contact with the floor.

WOD

for time

5 Rounds for time

400M Run
30 Medicine ball cleans 20/14 lb

Workout notes

Today we have a classic task priority couplet on the menu.  Start the workout with a strong effort run but set out at a pace you think you can maintain for all five rounds.  This workout will be on the longer side so going all out in that first round will be a risky move.  Take a look a the clock after each round and try to hold similar split times for all five rounds.  That will get harder as you get fatigued but try to keep the intensity high! If you are new to CrossFit and want to scale the volume go for three or four rounds.

Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

5 Rounds of
1 Minute of two arm dumbbell ground to overhead 50/35 lb
1 Minute of sit-ups

Workout notes

This workout is five round couplet of a weightlifting movement and a bodyweight movement.  You will have one minute to accumulate reps at each station in each round.  The two arm dumbbell ground to overhead is likely unfamiliar so take some time to practice the movement.  It is possible to snatch both dumbbells overhead but for most of us a clean and jerk will be  the easier and more sustainable method.  If you are snatching the dumbbells try a wider stance touching the dumbbells on the ground between your feet.  For the clean and jerk a hip width stance touching the ground outside of your feet is likely the best option.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

5 Power snatch 95/65 lb
5 Overhead squat 95/65 lb
10 Lateral burpees over the bar

Workout notes

We have two barbell movements in today’s workout.  Each round starts with the power snatch and transitions to the difficult overhead squat.  The benchmark load is on the lighter side. Most of us will find the overhead squat to be the harder of the two movements so base your workout loading on that movement.  The overhead squat requires a high level of mobility so use a weight you can move through your fullest range of motion without collapsing at the knees or in the elbows while the bar remains over your body.  If mobility is an issue for you at the moment scale this movement to a front squat.

 

What a day!

Thank you so much CrossFit Davis community for another amazing year!

 

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Hometown Hoedown 2018 in the books!!!THANK YOU all for the very best day! We had so much fun and we hope did too! We are so incredibly lucky to be surrounded by such wonderful people on a daily basis. Congrats to everyone who competed and thank you to everyone who lent a hand and helped out! #crossfitdavis #hometownhoedown #hohohoedown #CFDisTHEplacetobe #community #holidays

A post shared by CrossFit Davis (@crossfitdavis) on Dec 15, 2018 at 8:01pm PST

WOD

With a clock set for 20 minutes…

5 minutes of
air assault for calories

5 minutes of
5 Pull-ups
10 Push-ups
15 Squats

5 minutes of
row for calories

5 minutes of
5 Pull-ups
10 Push-ups
15 Squats

Workout notes

This workout will be scored as you would score a workout like “Fight Gone Bad”. Count the total number of reps you accumulate after working at each station to come up with one large number.  In this version we’ll work for five minutes at each of four stations.  You will have one opportunity to score reps on the bike and rower and then two episodes to work on scoring reps with rounds of “Cindy”.  Treat each of those five minute periods as an AMRAP counting rounds of Cindy as thirty reps plus additional reps in any incomplete round.  The best strategy in a workout like this would have you holding a steady but sub-maximal pace on the bike and erg so you can accumulate reps quickly during the two bodyweight stations.

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.

 

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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.