Category: Workout of the Day

A post shared by CrossFit Davis (@crossfitdavis) on Jun 27, 2018 at 8:54am PDT

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

AMRAP in 7 Minutes
3 Power clean 205/145 lb
6 Toe-to-bar
9 push-up

Workout notes

Today’s workout is a time priority triplet with two difficult bodyweight movements and a heavy weight lifting movement.  Use a load that is on the moderately heavy side but still well below your max effort power clean.  You should be able to perform three single repetitions consecutively with short rest but this is a good time to test a little heavier weight than usual.  If you go touch and go for the entire workout you may have gone too light.  Scale your push-ups and toe-to-bar to a standard that keeps the original stimulus intact but use a standard you can maintain for seven minutes!

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 and 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

for time
50 Wall ball shots 20/14 lb 10/9′
200 M run with med ball
35 Wall ball shots 20/14 lb 10/9′
200 M run with med ball
20 Wall ball shots 20/14 lb 10/9′
200 M run with med ball

Workout notes

Today we’ll be hanging on to a medicine ball for the entire workout. We have a total of one hundred and five reps in three rounds.  Plan on starting each round with a large set and chipping away at the rest of the reps to get out on the run.

Skill

EMOM for 21 Minutes
[1’s] 30 Seconds of overhead squats 95/65 lb
[2’s] 30 Seconds of rowing for calories
[3’s] 30 Seconds of double unders

Our skill work today is another bout of our intensity training! Today you’ll have seven attempts at each of three basic CrossFit movements. Use thirty seconds of each minute to attempt your highest possible work capacity in the allotted time and then alternate stations so you end up with seven rounds on each. If classes are busy we can partner up or start on different movements.  The most difficult movement will probably be the overhead squat. The benchmark load is on the lighter side but the movement is unfamiliar so be conservative with the weight you choose.  If mobility is an issue use this opportunity to test a light weight and practice your deepest range of motion with a PVC pipe or empty barbell.  Scale to front squats if overhead squats are out of the question.

WOD

AMRAP in 5 Minutes
Burpee box jumps 24/20″

Workout notes

Our workout today is a short but sweet single element piece.  You’ll have five minutes to complete as many burpee box jumps as possible.  Five minutes may seem short but for a single movement the difficulty level will be high.  For most of us the best option will be to start out with a pace where you can move continuously for the full five minutes and work to keep moving as fatigue sets in.

Want to get stretchy with Syd? Coach Sydney will be starting a new class THIS TUESDAY at 4pm that will focus on stretching, mobility, foam rolling and accessory exercises for injury prevention. We hope to see you there! Class day and time may be subject to change based on popularity and demand. #crossfitdavis #getstretchywithsyd #mobility

A post shared by CrossFit Davis (@crossfitdavis) on Jun 23, 2018 at 8:31am PDT

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups and testing your work capacity for this skill.

WOD

3 Rounds for time

40 Sit-ups
30 alternating dumbbell power snatch 50/35 lb
400M Run

Workout notes

We’re working with the dumbbell again today. You have a total of 90 reps of the power snatch alternating each arm every rep so use a weight you could use continuously with very short rest between sets or with paced single reps to get through each round.  The run comes after the snatch so you can use the run as a bit of recovery in the first two rounds but push the pace on your last round!

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]Who wants to get Stretchy with Sydney? Coach Sydney will be starting a new class THIS TUESDAY at 4pm that will focus on stretching, mobility, foam rolling and accessory exercises for injury prevention. We hope to see you there! Class day and time may be subject to change based on feedback and popular demand.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Hang squat snatch + squat snatch (no TnG)

Today’s skill work is a barbell complex that starts with the more difficult of the two movements. Deadlift the bar to full extension then lower the bar to above your knees and snatch the bar overhead passing through a full squat.  Follow that with a snatch from the floor, again passing through a full squat. Try to get both lifts in within about 20 seconds so that you are following the hang snatch rather quickly.  This is positional work so we want to practice hitting the same positions in both lifts but the short rest between the hang snatch and snatch from the floor should allow you to test a load that is a bit heavier than you might use in a workout. If you have mobility issues you may find the squat portion of the snatch quite difficult. Make sure to keep your shoulders in a safe position and just focus on a good quality power snatch if necessary. (And get yourself to Sydney’s class tomorrow!)

WOD

AMRAP in 10 Minutes
10 left arm DB overhead walking lunge 50/35 lb
10 right arm DB push press 50/35 lb
20 air squat
10 right arm DB overhead walking lunge 50/35 lb
10 left arm DB push press 50/35 lb
20 air squat

Workout notes

Today’s workout has us doing unilateral work with a dumbbell and alternating arms for consecutive movements. You’ll have a set of twenty reps of lunges and push press to complete prior to setting the dumbbell down and getting through twenty bodyweight squats.  Start with ten lunges holding the dumbbell overhead and then switch arms and complete ten push press.  You don’t need to perform each set of ten unbroken during the workout but you definitely should be able to do that when you are fresh.  Complete the round by starting with opposite arms and finishing off with another set of twenty squats.  If you have overhead mobility issues hold the dumbbell in a front rack position on each side rather than overhead. Your score will be the total number of rounds you complete all eighty reps and any additional reps in an incomplete round.[/vc_column_text][/vc_column][/vc_row]

WOD

5 Rounds for time

45 Double unders
30 Wall ball shots 20/14 lb 10/9′
15 Burpees

Workout notes

Today’s workout has three common CrossFit movements combined for a task priority workout. Your score will be the total time it takes for you to complete all five rounds.  If you are new to CrossFit or this level of volume consider scaling down to three or four rounds.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]Who wants to get Stretchy with Sydney? Coach Sydney will be starting a new class THIS TUESDAY at 4pm that will focus on stretching, mobility, foam rolling and accessory exercises for injury prevention. We hope to see you there! Class day and time may be subject to change based on feedback and popular demand.[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 minutes
20 Pull-up
20 Kettlebell swing 32/24 kg
400 Run

Workout notes

Today’s workout is similar to the classic CrossFit workout “Helen”.   We’re pairing the grip intensive kettlebell swing and pull-up with a short run.  Twenty pull-ups is a moderate sized set so break them up early and plan on performing small sustainable sets throughout the workout.   Your grip will be a bit fatigued after the pull-ups so plan on the swings being more difficult than usual. Break up each round as needed but use a weight light enough that you could perform all twenty reps in 2-3 sets at least.

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Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Make several attempts to kick into and hold a free standing handstand.  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 new 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’s skill work time practicing walking on your hands!

WOD

AMRAP in 7 Minutes
6 Deadlifts 155/105 lb
5 Front squats 155/105 lb
4 Push press 155/105 lb

Workout notes

Today’s workout is formatted similarly to the CrossFit hero workout  “DT”.  You’ll be working with one barbell for the entire WOD so test each movement and establish a good working weight for this metcon.  You are not required to go unbroken during the workout but you’ll want to choose a weight you can easily complete the prescribed set size when fresh with minimal rest.  Pay special attention to the push press. If you choose a weight so heavy that you need to break up the reps early on or resort to push jerks you may have gone too heavy.  Just like with DT pay attention to when you decide to set the bar down during the workout.  Break up the deadlifts and squats prior to your final rep so you don’t need to do an extra clean just to transition to the next movement.  With a short rep scheme like this those extra reps will add up across seven minutes!

Skill

Back Squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range is probably 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

AMRAP in 10 Minutes
10 Box jumps 24/20″
100M Run

Workout notes

Today we have a simple couplet in the 10 minute time domain.  Choose a box that you are able to safely jump to and make sure to guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels.  Do your best to recover on each run so you can get right back to the box jumps as you make your way back into the gym.  Scale the box jump by height first rather than stepping up to a higher box.

Skill

1 Round of tabata alternating between
Hollow hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing exactly one round of tabata so our skill work will be four minutes long.   Alternating movements every round will give you four opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

EMOM for 21 Minutes
[1’s] 10 Seconds of air assault for calories
[2’s] 20 Seconds of burpees
[3’s] 30 Seconds of power snatches 75/55 lb

Workout notes

This interval workout has you on each station seven times.  Score this workout like you would score the workout “Fight Gone Bad”.  Even though this is a longer, twenty-one minute workout do your best to practice high intensity throughout all rounds.  Each station has a prescribed amount of rest within each minute so there is no rest between rounds.  For larger groups we’ll form groups of three and share equipment. Follow the same order regardless of which station you start on.