Category: Workout of the Day

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

Tabata two arm dumbbell thrusters 50/35 lb
Rest one minute
Tabata row for calories
Rest one minute
Tabata burpees
Rest one minute
Tabata air assault bike for calories

Workout notes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. You will complete eight intervals at each station and rest one minute while you transition to the next station.  All of the movements in today’s workout are very challenging.  Pace yourself early on so you can maintain a high level of intensity through all four stations.

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

for time

10 Alternating Dumbbell Snatch 50/35 lb
400M Run
20 Alternating Dumbbell Snatch 50/35 lb
300M run
30 Alternating Dumbbell Snatch 50/35 lb
200M Run
40 Alternating Dumbbell Snatch 50/35 lb

Workout notes

This workout will be scored by the total time it takes you to complete all one hundred dumbbell snatches and three short runs.  The rep scheme for the snatches ascend during each round so pace yourself and plan on the round of forty being the most difficult.  A good scaling option if you are new to this level of volume would be cutting off the round of forty reps which would leave you with sixty total snatches.  Two of the running distances should be familiar but the three hundred is something we haven’t seen in a while.  For that distance you will run past the two-hundred meter mark and continue to the end of the “C” building near the northwestern corner of the property as your turn around point. Choose a dumbbell that allows you to complete reps continuously through the workout and push the pace on the runs as they get shorter!

Skill

EMOM for 10 Minutes
[odd] 30s of double unders
[even] 30s of strict pull-ups

Today’s skill work gives you five opportunities each to work on two difficult skills.  Every odd minute attempt double unders for about thirty seconds.  If you are still working on the skill use this opportunity to stay relaxed and attempt stringing together reps without excessively fatiguing your shoulders.  Keep your arms relaxed and whip the rope with your wrists only as you increase your jump. On the even minutes knock out as many strict pull-ups as you can in thirty seconds without hitting failure. For most of us this will mean a few small sets.  If you are scaling pull-ups work with a standard that maintains the same stimulus as a strict pull-up and choose a difficulty that allows for full range of motion.

WOD

AMRAP in 10 Minutes *
power cleans 135/95 lb

* 10 air squats EMOM

Workout notes

This workout will be scored by the total number of power cleans you complete in ten minutes.  Start each round with ten bodyweight squats as buy in.  Do your best to hold the same range of motion with your air squats during every round.  Squat to below parallel if possible and extend the hips fully at the top of each rep.  Small sets of touch and go reps or quick singles will most likely be the best strategy for accumulating cleans.  Pace yourself early and keep the intensity high through all ten rounds.

WOD

AMRAP in 20 Minutes

20 Sumo Deadlift High Pull 95/65 lb
30 Push-ups
40 Sit-ups

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a difficult foundational movement from CrossFit.  Do your best to generate vertical hip drive during the high pulls. A high level of efficiency in the sumo deadlift high pull will save you some time during the push-ups.  The workout is long and the volume will accumulate so pace yourself during those early rounds!

WOD

5 rounds of 3 Minutes on 2 minutes off

20 Box Jumps 24/20 ”
Max reps squat clean thrusters 135/95 lb

Workout notes

Today we have an interval style workout of five, three minute rounds. Each three minute period starts with a buy in of twenty box jumps.  With your remaining time complete as many squat clean thrusters as possible. Rest two minutes between rounds and restart each round with twenty box jumps.  Your score will be the total number of squat clean thrusters you complete after all five rounds are completed.  The weight on your bar should be manageable for quick singles without too much rest between reps.  You will want to be able to pick the bar up fairly quickly after getting through your 20 box jumps to start racking up reps. Scale this workout by choosing a shorter box to jump to and lighten the load on the barbell as needed.

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CFD LADIES NIGHT TONIGHT!

Our first ever CrossFit Davis Ladies Night is tonight at 6:30pm! There will be no regular 6:30pm class today. We are looking forward to getting all the wonderful strong women of CFD together for one big class! Drinks and appetizers to follow.[/text-with-icon][vc_column_text]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

for time

21 deadlift 225/155 lb
400 meter run
18 deadlift 225/155 lb
400 meter run
15 deadlift 225/155 lb
400 meter Run
12 deadlift 225/155 lb
400 meter run

Workout notes

For today’s workout we’re performing high repetitions of the same movement from our skill work and pairing that with a run. After the skill work you should have a good idea what a strong effort deadlift is for you.  Scale the workout weight to a load the is somewhere in the 60% range of what your max effort deadlift is.  Use a weight that you could knock out each round in two to three sets with short rest.  If you scale appropriately you will spend most of your time for this workout outside on the run which will give you the chance to keep the intensity high and practice your footwork![/vc_column_text][/vc_column][/vc_row]

Skill

Back squat
7-7-7

Today we’re performing 3 sets of 7 Squats working up to a heavy set. This rep range may be 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% 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

10 Rounds of

20 seconds of push press 115/85 lb
10 seconds rest
20 seconds of double unders
10 seconds rest

Workout notes

Today’s interval style workout is a total of ten minutes long.  You will have twenty rounds total of twenty seconds work and ten seconds rest alternating between two movements. Your score will be the total number of repetitions you complete in your ten opportunities with both movements.  Scale the barbell load to a weight you could work for most of the twenty seconds if not more while fresh.  You will want to be able to knock out large sets for each of your ten rounds and work for most of the twenty seconds.  During the even intervals complete as many double unders as possible. If you are still working on mastering the movement this would be a great opportunity to practice the skill!

 

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THIS FRIDAY we’re getting all the CFD ladies together for a workout! Show up at 6:30 ready for some fun and fitness with drinks and appetizers to follow! Our regular 6:30 pm class will be canceled. Hope to see all you wonderful, strong women there!! #crossfitdavis #girlsnight #crossfit #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Oct 8, 2018 at 10:21am PDT

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!

WOD

AMRAP in 20 Minutes

20 Pull-Ups
200M Run
20 Kettlebell swings 32/24 kg
200M Run
20 Medicine ball sit-ups 20/14 lb
200M Run

Workout notes

Today we have a time priority workout with four different movements. We’ll start with the most difficult movement.  Your first scaling option should be jumping pull-ups or pull-ups using a band as assistance.  Whatever your scaling method is be sure to retain the original stimulus and work on your pull-up strength. Your score will be your total number of rounds you complete the entire sequence of movements plus any additional reps in an incomplete round.

Skill

EMOM for 10 Minutes
3 TnG Clean & Jerks

We’re working on weightlifting in today’s skill work.  You will have ten opportunities to practice “Touch and Go” Clean & Jerks.  That means you’ll be hanging onto the bar for all three reps.  Your weight on the bar for this work should be on the lighter side,  Similar to something you might use in a higher rep metcon.  Practice efficient movement and controlling the bar during the descent rather than going heavy like you might do in positional or max effort lifting.

WOD

for time
15-12-9-6-3
Front squats 135/95 lb
Lateral burpees over the bar

Workout notes

This workout is a five round couplet with a descending rep scheme for both movements.  With a descending rep scheme the intent is to keep the intensity high by lowering the reps as you fatigue.  Do your best to maintain large sets of front squats and practice quick reps when it comes to the burpees.  This workout is meant to be a sprint so don’t leave anything on the table!

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.

WOD

6 rounds for reps

1 Minute of air assault for calories
1 Minute of two arm dumbbell power cleans 50/35 lb
1 Minute of push-ups
1 Minute of rest

Workout notes

Today’s workout will be scored as you would score “Fight Gone Bad”.  Count up your total number of repetitions after six rounds of all three movements to come up with one score for the entire workout.  For this WOD we will partner up to share bikes and start at different stations and keep the same rotation for all six rounds. Each of the skills in this workout test very different aspects of fitness so do your best to keep the intensity high at each station and use that rest minute to recover rather than gaming the workout by going easy in the more difficult movements.