Category: Workout of the Day

 

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A post shared by The CrossFit Games (@crossfitgames) on Aug 27, 2018 at 4:46pm PDT

Team series starts this Wednesday!

Grab a partner and sign up at https://games.crossfit.com.  Arrange a judge ahead of time and complete your workouts during any open gym time after the announcement.  Don’t forget to submit your scores by Monday, 5PM!

Skill

EMOM for 10 minutes
[odd] 30 seconds wall facing handstand
[even] 30 second arch hold

Today’s skill work involves two gymnastic positions.  On every odd minute hold a handstand for as much of thirty seconds as you are capable. Ideally we’ll hold the handstand facing the wall in a tight hollow body position.  If you are new to the movement you can practice kicking up with your back facing the wall or use a box to hold a pike position with your torso vertical and hips bent. On the even minutes hold an arch or superman on the floor with your arms outstretched and legs extended. For an extra challenge try this with a PVC pipe.

WOD

with a clock set for 12 minutes

1 minute of hang power cleans 115/85 lb
1 minute of push jerks 115/85 lb
2 minutes of hang power cleans 115/85 lb
2 minutes of push jerks 115/85 lb
3 minutes of hang power cleans 115/85 lb
3 minutes of push jerks 115/85 lb

Workout notes

Today’s workout is a 12 minute time priority workout in a format that may be familiar to you. Your score will be your total number of reps across all 12 minutes. We start with a minute on each movement and add a minute until 12 minutes are up and you have completed 6 minutes with each movement.  Use a weight light enough that you can maintain large sets even when under fatigue.  Remember to test the barbell weight with both movements. Most of us will find that one movement is harder than the other so determine your load by the more difficult of the two movements.

WOD

5 Rounds with 1 minute on each station

Toe-to-bar
Burpee Box Jump 24/20″
Overhead squats 45/35 lb
Row for calories
Rest

Workout notes

We’ll score this workout the same way you would score the workout “Fight Gone Bad”.  Accumulate as many reps as possible at all four stations across five rounds and add up your total number of reps at the end of the workout.  There are a few difficult skills in today’s workout.  Do your best to maintain small sustainable sets of the toe-to-bar so you can work for the entire minute in each round.  The burpee box jump will be the “slowest” of the three movements but do your best to keep up a quick cadence and score as many reps as possible. The overhead squat squat weight is prescribed with an empty barbell. Use a light weight that you can reach the bottom of your squat safely. If overhead mobility is an issue scale to an unloaded front squat.  Lastly try not to use the row as recovery and keep the intensity high!

WOD

AMRAP in 20 Minutes

1000M Run
30 Clean & Jerks 135/95 lb

Workout notes

Today’s workout is a time priority couplet with a high volume of running and high reps of the clean and jerk.  For the clean and jerks use a weight that is somewhere in the 50% range of a max effort lift.  Approach this workout by performing either small sets or quick single reps with short rest. Do your best to keep the intensity high during the runs.  If you are nearing the end of the time cap and finishing a round of clean and jerks. Set out on a 100, 200 or 400M run depending on how much time you have remaining.

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range should be familiar if you’ve been around for awhile but, 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

for time

21 squat snatches 75/55 lb
42 push-ups
15 squat snatches 75/55 lb
30 push-ups
9 squat snatches 75/55 lb
18 push-ups

Workout notes

This workout was the workout of the day for August 30th, 2018 on CrossFit.com. The recommended weight is on the lighter side. That means we’re looking for a weight that you could perform each round in a few TnG sets rather than banging out singles at a heavy weight.  For most of us that probably means aggressively scaling the weight.  Warm up with an empty barbell or PVC pipe and make sure you can hit all the positions of a full snatch reaching the squat depth you are capable of.  If you decide to do the workout with an unloaded bar lower the bar to mid-shin rather than hitting the floor as you would with full size plates and make sure not to drop it!  Power snatches are a good option if you have mobility issues keeping you from executing full range of motion squat snatches.

Skill

EMOM for 10 Minutes

3 Hang Power cleans

Work up to a moderate weight Hang Power Clean and perform three repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 15 Minutes

60 Double unders
40 Sit-ups
20 one arm DB overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and difficult weighted movement. This is a longer workout so start out at a pace you can maintain for the duration.  If you are new to double unders scale to an amount you could complete in about sixty seconds during each round.  The lunges can be scaled to bodyweight or by holding the dumbbell at the shoulder if overhead mobility is an issue.  Complete twenty steps (ten on each leg) in each round.  There is not prescribed amount for each arm but do try to distribute the work evenly across both arms.

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

5 Rounds of 3 Minutes on 1 Minute off

3 burpees
6 kettlebell swings 32/24 kg
9 squats

Workout notes

Today’s workout will be scored how you would score the workout “The Chief”.  You’ll start each three minute round with the burpees and complete as many reps and rounds as possible.  After five rounds count your total number of completed rounds plus additional reps to come up with your final score.   Use this workout as an opportunity to test familiar skills with quick transitions and high intensity.  Use a kettlebell weight you could easily swing for six reps and try to keep your speed up during the bodyweight movements for all five intervals.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  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 10 Minutes
5-10-15-20-25 *
Box jumps 24/20″

* 100M Run after every round

Workout notes

This workout will be scored by your last completed round plus any extra reps you complete in your last round if you do not entirely finish.  If you complete the round of 25 and get 5 box jumps into the round of 30 your score would be 25 +5.  There is a potential for a lot of box jumps here! Make sure you control each rep and jump only when your legs are fresh. The movement will increase in difficulty as the rounds increase and you get fatigued. Rest at the top of the box when needed and try to push the pace without hitting failure.

 

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Our team had so much fun competing at the @athletics coliseum this morning! They got 2nd in the first set of workouts and 4th in the final! Awesome job guys! Now-time for some baseball! ⚾️????????‍♂️#crossfitdavis #crossfit #oaklandathletics #crossfitday

A post shared by CrossFit Davis (@crossfitdavis) on Sep 9, 2018 at 12:27pm PDT

Skill

EMOM for 20 Minutes
[odd] 1 Squat Clean + 2 Front squats
[even] Straight set of kipping pull-ups

We’re working on several difficult skills today in another round of some longer duration skill work.  We’ll use the minute timer with ten rounds for each movement.  That gives a little more rest than you might encounter in shorter format interval work.  With the extra rest you will most likely be able to bump up the weight a little on the bar and attempt bigger sets of pull-ups to work on building your endurance here.  If you are new to pull-ups you can use this time to practice your kipping swing or build some strength with ring rows or strict pull-ups with a band!

WOD

AMRAP in 6 Minutes

Wall ball shots 20/14 lb 10/9′

Workout notes

A short and sweet single element workout is on the menu today.  You’ll have six minutes to complete as many wall ball shots as possible.  If you are familiar with the workout “Karen” you can use the same strategy and start with several large sets before tackling smaller sets with short rest.  Do your best to keep the medicine ball moving and keep that ball in the air for as much of the six minutes as possible!

PARTIAL HOURS TODAY 9-11AM

Please note! Today we’re heading down to Oakland for CrossFit day with the Oakland A’s.  For those of you unable to make it Coach Elliot will be on hand to host open gym from 9-10AM and weightlifting from 10-11. ALL OTHER CLASSES ARE CANCELLED, including our normal 1PM Free Class! Enjoy your Sunday!

Need a suggestion for a workout?

Do something we don’t normally see in our day to day classes!  Get outside and run 5K or see what it’s like to sit on a rower for a while with a 5K row.

If you are interested in a WOD with a little more kick try the classic CrossFit hero workout “Jerry”

for time

1 Mile Run
2K Row
1 Mile Run

Workout notes

For most athletes this workout will take somewhere in the mid 20 minute range to complete.  If you are not running at the moment sub out the 1 Mile Runs with a 2 mile bike or air assault.  Have fun and we’ll see you Monday.

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REMINDER

We will have limited hours tomorrow, September 9th, as we travel to the CrossFit Day with the A’s!  Coach Elliot will be on hand to host an open gym session at 9AM followed by weightlifting at 10AM.  The gym will close following the weightlifting class.[/text-with-icon][vc_column_text]

WOD

for time

400M Run
50 lateral burpees over the bar
400M Run
50 push jerks 115/85 lb
400M Run
50 power cleans 115/85 lb
400M Run

Workout notes

We have a lengthy chipper on the menu today!  There is a total of one mile running and three sets of fifty reps of three different movements.  Most of us will want to scale the weight on the barbell by the difficulty of the push jerks.  The suggested load is on the moderate side but completing fifty in a row will increase the difficulty a lot. You should be able to tackle the round of fifty jerks with one to two large sets and then chip away at the rest until you are through.  As for the power cleans ideally you could go with a weight that allows you to get through the 50 with mostly touch and go reps rather than fifty singles. Scale this workout by volume by choosing to perform somewhere between 25-40 reps of each movement rather than 50.[/vc_column_text][/vc_column][/vc_row]