Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • July 14, 2018

    WOD

    for time

    1 Mile Run
    100 Medicine ball cleans 20/14 lb
    1 Mile run

    Workout notes

    Today’s workout is in the format of a chipper with two movements.  We have a higher than normal volume of running coupled with a large single element set of the difficult medicine ball clean. Scale the workout by cutting the runs to 1000M  rather than one mile and consider fifty or seventy-five cleans if you are new to CrossFit.    Spend some time practicing the medicine ball clean during your warm-up.  You’ll want to drive the hips fully open prior to dropping under the medicine ball to receive it in a full squat.  Make an effort to move your hands and arms around the ball keeping it from rotating. To practice this start with the laces facing out and make sure they stay there throughout the movement.  Do your best not to short the movement and hit your full range of motion for every rep.

  • July 13, 2018

    Skill

    Tabata Strict HSPU

    Rest 1 minute

    Tabata alternating pistols or one leg step ups

    We have two very difficult skills to tackle today. We’ll start with a full eight rounds of Tabata strict HSPU then rest one minute and transition to another round of Tabata working on one-legged squats or step ups. The Tabata interval is eight rounds of twenty seconds work and ten seconds rest.  Scale strict HSPU to one or two abmats first or pike push-ups with your feet on the floor or on a box.  Pistols can be scaled by holding on to a squat rack post or by performing one-legged step ups on a box.  If you opt for step ups, alternate legs every 20 seconds rather than every rep.

    WOD

    AMRAP in 7 minutes
    1-2-3-4-5-6 …
    Hang power clean 135/95 lb
    push jerk 135/95 lb

    Workout notes

    Our WOD is a short but difficult time priority couplet with an ascending rep scheme.  Your score will be the final number of reps where you finish both movements in a round and any additional reps in an incomplete round.  Both movements will require you to hang on to the barbell and to complete each round in large sets so be conservative and go a little lighter than you might if you encountered a workout where you were able to perform single repetitions of barbell work.  Test both movements during your warm up and guarantee you could do at least a set of five of each movement unbroken when you are fresh. Break up the workout however you see fit but if you find that you are unable to do the early rounds without breaking up the reps, your barbell is loaded to heavily.

  • July 12, 2018

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    Skill

    Front squat
    2-2-2-2-2

    Today we’re working up to a strong effort two 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

    5 Rounds with 1 minute on each station
    Burpee pull-ups
    Row for calories
    Rest

    Workout notes

    Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  Count your reps accumulated at each station across all five rounds to come up with one large score.  For the burpee pull-up use a bar that is just outside your reach and jump as high as possible, ideally passing through a strict pull-up.  Transition quickly to the rower and wind up the rower quickly. Try to hold a strong pace for most of the minute and recover following the row.  For large groups we’ll start on different stations but keep the same rotation so hop off the rower quickly at the end of your minute so the next athlete get started.

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  • July 11, 2018

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    Skill

    7 Rounds of
    30 Seconds Double unders
    30 seconds rest
    30 seconds air assault bike
    30 seconds rest

    Today we’re working on the skill of double unders and sustaining a strong effort on the bike. If you are proficient at double unders try to get as many reps as possible in each thirty second interval.  If you are new to the movement make four to five attempts at linking double unders together and try to stay relaxed keeping the intensity in check and working on perfecting the skill.   When you move to the bike rev up the bike quickly to an RPM that is slightly above what you would use in a longer workout.  Record your double unders and calories in each round.

    WOD

    AMRAP in 10 Minutes

    10-20-30-40-50 …
    Sit-ups
    5-10-15-20-25 …
    Push-ups

    Workout notes

    Our workout today is an ascending ladder of two basic bodyweight movements.  Pace yourself early when the rep counts are low.  The higher rep rounds will be much harder under fatigue as you are deep into the workout. Scale the push-ups to a standard you can maintain for the duration of the workout.  You will most likely need to add some rest  and break up the sets into small chunks. Your score for this workout will be the higher rep movement in your last completed round plus additional reps in your last incomplete round.  For example, if you finished the round of 40 and got 50 sit-ups in the next round, your score would be 40+50.

  • July 10, 2018

    Skill

    Deadlift
    4-4-4-4-4

    Work up to a strong effort set of four 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

    for time

    12-9-6-3 *
    Power clean 205/145 lb

    * 100M Run after each round

    Workout notes

    Today we have another task priority workout with one low rep barbell movement and a short run after each of the four rounds in the workout.  We have a total of thirty reps in total so use a load that is slightly heavier than what you might normally use in a higher rep metcon.

  • July 9, 2018

    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 for time
    21 Kettlebell Swings 32/24 kg
    15 lateral burpees over the bar
    9 front squats 155/105 lb

    Workout notes

    Today’s workout is a time priority triplet with two difficult weightlifting movements and high volume of burpees.  Start by choosing a kettlebell with which you could get through each set of twenty-one in one to three sets without reaching failure.  Your burpees will be performed lateral to the bar and the most difficult method will be alternating sides with a two footed jump. Scale the movement by completing your reps in place or by stepping over the bar.  The squats will be challenging after the swings and burpees so use a weight you could easily complete all nine in one set while fresh. If you need to break them up during the workout we’re looking for two sets ideally and three sets max. If you are stuck with doubles or single squat cleans, you have gone too heavy for this workout!  Remember that if CrossFit or this level of volume is new to you, you can scale the workout by volume.  Cut the number of rounds to a number that allows you to maintain high intensity!

  • July 8, 2018

    WOD

    “Run Angie Run”

    for time
    50 Pull-Ups
    400M Run
    50 Push-ups
    400M Run
    50 Sit-ups
    400M Run
    50 Squats
    400M Run

    Workout notes

    Today’s workout follows the same chipper pattern as the CrossFit Girls workout “Angie” but we’re cutting the volume of each movement in half and inserting a run after each movement.  You’ll still find difficulty with high reps in each movement but were starting with the most difficult and progressing to the easiest.  Adding the run between each movement will test another bodyweight mode but also give you a bit of recovery in those first two, arm heavy movements.  Keep those runs in mind and do your best to keep the intensity high in each movement.

  • July 7, 2018

    WOD

    AMRAP in 20 Minutes
    100M Overhead Dumbbell Carry 50/35 lb (50M right,50m left)
    20 Box Jump 24/20 ”
    30 Alternating Dumbbell Power clean 50/35 lb

    Workout notes

    Today’s workout is a long duration triplet where each round starts with a carry, switches to a bodyweight movement and then finishes with a dumbbell weightlifting movement.   For the overhead carry choose a dumbbell that you will use for both movements and head down to the wall with your arm locked out overhead, once there switch arms and return.  Set your dumbbell down and move through 20 box jumps before picking up the dumbbell again for thirty alternating power cleans.  Alternate reps by transferring the dumbbell on the floor or after it hits the front rack position.  If you choose to go touch and go remember that only one end of the dumbbell needs to touch the floor between your feet.  If mobility is an issue and you can’t carry the dumbbell overhead while keeping your shoulder in a healthy position you can choose to carry the dumbbell in the front rack position instead.

     

  • July 6, 2018

    Skill

    EMOM for 10 Minutes
    2 Squat snatches

    For today’s skill work we are working on snatch doubles.  Do your best to drop into as deep of a squat as possible for each repetition.  Mobility might be the limiting factor with how deep your squat is.  Test your limits but remember to go only as deep into the squat as your range of motion allows you.  These reps do not need to be performed as touch and go but do follow yourself within a few seconds if you are performing singles and use most of each minute for rest.

    WOD

    for time *

    50 Thrusters 95/65 lb

    *4 burpees over the bar EMOM

    Workout notes

    Today we have a couplet but your score will be based on your time to complete fifty thrusters.  Start the timer and complete four lateral burpees over the bar prior to starting your thruster reps.  Complete as many reps in the remaining time of each minute until your reach a total of fifty thrusters.  Remember that on our clock the minute timer shows rounds on the left starting with one.  So if the EMOM time shows 3:59 when you finish your last rep that means you were in round three so your time would be 2:59.

     

  • July 5, 2018

    Skill

    EMOM for 10 Minutes

    2 Split Jerks

    Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

    WOD

    AMRAP in 10 Minutes
    8 Toe to bar
    100M Run
    12 Push-ups

    Workout notes

    Today’s workout has three bodyweight movements and no barbell in sight.   Start each round with eight toe-to-bar. If you are new to toe-to-bar, we want you to be able to complete this work in a few sustainable sets.  After you complete eight toe-to-bar set out on a run to let your arms recover and then knock out twelve push-ups.  You’ll probably find the toe-to-bar to be more difficult immediately after the push-ups. Break them up and work at a sustainable pace to get back out on that run