Category: Workout of the Day

Skill

EMOM for 10 Minutes

1 Hang squat snatch from below the knees + 1 Hang squat snatch from above the knees

Today’s skill work is positional snatch work. That means we’ll focus primarily on technique with a light to moderate load.  If you tackle this correctly you should never miss because the load is too heavy.  We’ll start by deadlifting the bar with a snatch grip and lowering the bar to below the knee caps. From there drive the bar upwards and drop under the bar recieving it in your deepest squat. Stand up and perform another lift after lowering the bar to above the knee caps.  This is meant to be a complex so settle in with your hook grip and hang on to the bar for both reps. If the squat snatch isn’t happening today practice by catching in the power position but work on getting as deep into a squat as you are able.

WOD

AMRAP in 10 Minutes
20 Medicine ball sit-ups 20/14 lb
10 Left arm overhead walking lunge steps 50/35 lb
10 Right arm overhead walking lunge steps 50/35 lb

Workout notes

We’re pairing a weighted sit-up with the difficult one arm overhead walking lunge. The one arm overhead walking lunge will require you to carry a heavy load overhead with one arm while keeping your elbow straight and stacked above your shoulder.  Focus on keeping your overhead arm and torso perpendicular to the floor and move through the full range of motion with your legs.  If shoulder mobility is an issue consider using a kettlebell held overhead or a dumbbell held at the chest.

Skill

EMOM for 10 Minutes
[odd] 5-10 Kipping Swings or pull-ups
[even] Straight set of push-ups

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer during the kipping swing.  Alternate between hollow and arch. You have 5 rounds of push-ups so you may be able to perform a large set in each round but remember to hold your midline straight!

WOD

5 Rounds of

3 Minutes on 1 Minute off
2 Front Squat 115/75 lb
4 Lateral Burpees over the bar
6 Power clean 115/75 lb

Workout notes

Today’s workout is in the format of the classic CrossFit workout “The Chief”. You’ll score each three minute interval as a separate workout and come up with your total number of completed rounds and total number of additional reps after all five rounds.  Remember to start each round with the front squats rather than continuing where you left off in your previous round.  The benchmark weight for this workout is meant to be on the lighter side.  Use a weight that lets you transition quickly between movements and keep the intensity high.

Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period.

WOD

with a clock set for 12 minutes

1 Minute of double under
1 Minute of power snatch 75/55 lb
2 Minutes of double under
2 Minutes of power snatch 75/55 lb
3 Minutes of double under
3 Minutes of power snatch 75/55 lb

Workout notes

This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.  Load a barbell up with a weight you can complete very large sets with.  In the first round for example you will want a weight you can work for most of the minute in three sets or less.

WOD

Every 3 Minutes for 7 rounds

for time
4 Power clean 135/95 lb
7 Push jerk 135/95 lb
100M Sprint

Workout notes

Our workout today has a different formatting than what we normally see for a metcon with a barbell.  You will essentially be performing seven sprints. Starting at 0:00 perform 4 cleans, 7 jerks and a 100M Sprint.  Whatever time you have left is yours to rest and recovery.  At 3:00 start another 4, 7 and 100.  Continue like that until you have completed seven rounds.  Everyone should use a weight an running distance that they could easily complete the chipper in under three minutes while fresh.   Do your best to start out at a strong but sustainable pace and try to decrease your split times across seven rounds.

WOD

for time

1000M run
75 wall ball shots 20/14 lb 10/9′
50 burpees
75 wall ball shots 20/14 lb 10/9′
1000M run

Workout notes

Today’s workout is a pyramid style chipper with two bodyweight movements.  We’ll start and finish with a run down to Cantrill and back.  When you get back to the gym start the first half of your wall ball shots for the day.  Choose a strategy that works for you but consider starting with a large set and chipping way with smaller sets to get to seventy-five total.  The same will work on your second set of seventy-five but you’ll want to start with a smaller set to avoid hitting failure. Sandwiched in the middle is a large set of vanilla burpees.  Work at a sustainable pace but don’t give away too much time!  Finally if you want to scale but still want a great workout stop after fifty burpees and keep the intensity high up to that point!

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

4 Rounds one minute at each station

Kettlebell snatch 24/16 kg
Box Jump 24/20″
Air assault bike for calories
Rest

Workout notes

This workout will be scored as you would score the workout “Fight Gone Bad”.  We’ll have a minute on each station to accumulate as many reps as possible and in the end you have one big score.  The kettlebell snatch is a difficult movement so spend some time practicing the mechanics so you can complete the workout without wrecking your wrist!

Skill

EMOM for 10 Minutes
2 Hang squat clean with dead stop in bottom of front squat

We working on position weightlifting today in out skill work.  You’ll have ten rounds to work on a two rep complex of hang squat cleans.  Start by deadlifting the bar and then lower the bar above your knees before driving the bar upward as you drop underneath it.  Lifting the bar from the hang will require you to drop under the bar quicker and turn the elbows over faster than if you pulled the bar from the floor. After receiving the bar in the bottom of your squat pause and come to a full stop before standing up.  Performing the squat this way will increase the difficulty and encourage you to keep your feet flat and torso upright.

WOD

for time

15-12-9-6-3 *
Thruster 155/105 lb

* 200M Run after every round

Workout notes

Heavy thrusters are on the menu today!  Each round doesn’t need to be unbroken but we’re looking for a weight you could do those bigger rounds in two to three sets.  Apply what you learned during the skill work to this lift!  Keep those feet flat on the ground force your chest and elbows up throughout the squat.

Let the Games begin! Catch our girl @kpedri in the masters division (35-39) starting tomorrow! Go check out @crossfitgames to watch live! . 1st Event: 9:18 (U.S. Marine Corps battleground) 2nd Event: 12:42 Handstand walk) 3rd Event: 2:25 (Undisclosed) . We are cheering so loud from Davis @kpedri ???????? #cfdistheplacetobe #weloveyoukirst #ourboxisfullofthenicestpeople #kpedri

A post shared by CrossFit Davis (@crossfitdavis) on Jul 31, 2018 at 3:48pm PDT

Skill

Tabata kipping pull-ups
1 Minute rest
Tabata hollow hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of pull-ups or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all four minutes.  Take a minute rest and work on holding your best hollow hold for as much of the work period as possible for another eight rounds.  If you want to decrease the difficulty pull back one or both knees but keep your core in the hollow position!

WOD

AMRAP in 15 Minutes

5 Deadlift 275/185 lb
10 Lateral burpees over the bar
15 Sit-up

Workout notes

Today’s workout has a slightly heavier barbell load than what you might see in a light weight metcon.  If you feel you are ready to test out a heavier weight than normal make sure you can complete five reps in a row without breaking at the low back. Whatever weight you choose it should not be so heavy that you have to perform single repetitions from the start or compromise your safety to complete a round.  The deadlifts are paired with two bodyweight movements that will give you time to recover a bit from the difficult lifting task.

CrossFit Day is back at the Oakland Coliseum! Join us on September 9th for a fun day of community and baseball! Put your name on the sign up board at the gym if you’re interested in attending the game with us! #crossfitdavis #oaklandas #community #crossfit

A post shared by CrossFit Davis (@crossfitdavis) on Jul 30, 2018 at 8:33am PDT

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

AMRAP in 7 Minutes
50 Alternating dumbbell clean & jerks 50/35 lb
150 Double Unders

Workout notes

Today’s workout is a short time priority couplet where each round has a high number of reps for each movement. Most of us will need to break up both sets into smaller chunks. Use a dumbbell weight you could perform fifty reps while maintaining large sets with minimal rest.  For the double unders scale to a number of repetitions you could complete in about two minutes. The time cap is tight so getting past one round or into that second set of double unders will be a tough task! Hold a steady pace but move quickly!

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 12 Minutes
3 Push-up
6 Jumping alternating lunge steps
9 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a familiar weighted movement.   The total rep count is low for each movement so we’re looking for a scaling standard that has you easily performing each movement unbroken while fresh.  In a workout like this transition time will add up so do your best to move quickly between movements!