Category: Workout of the Day

Skill

Squat Snatch
1-1-1-1-1

For today’s skill work we are working up to a strong effort squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split or power snatch instead.

WOD

for time

50 Thrusters 45/35 lb
400M Run
30 lateral burpees over the bar

Workout notes

Today’s workout comes in the format of a chipper meaning you will only do each movement once, chipping away at each movement.  We’re starting with a light thruster and then hitting a 400M run followed by a small set of burpees.  This workout is meant to be an all out sprint so use a weight you can knock out the set of 50 in a very small number of sets.  The benchmark load is an empty barbell so switch to a training bar or light dumbbells if you think the RX load will slow you down.  You won’t have to jump to high to make it over the empty bar but make sure to pick those feet up even when you’re moving fast! Have fun and go out hard!

A post shared by CrossFit Davis (@crossfitdavis) on May 26, 2018 at 3:00pm PDT

Thank you!

Special thanks to everyone that came out to Del Mar to support Kirsten and Jeff at the West regional this weekend!  Normal hours return today!

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

4 Rounds for time

25 Double Under
10 Left arm russian KB Swings 32/24 kg
25 Double under
10 Right arm russian KB Swings 32/24 kg

Workout notes

Today’s workout couples two difficult skills! Each round has two sets of double unders and two sets of heavy, one arm kettlebell swings.  Scale the double unders to a volume you could complete in about 30-45 seconds.  If you are new to double unders scale the movement to single unders but make an attempt at double unders for each set of 25!  One arm swings will be much harder than regular kettlebell swings so keep that in mind when choosing your weight.  The one arm swing requires you to drive the kettlebell up with vertical hip drive so practice bending at the hips and generating some power from your midline!

OPEN GYM TODAY REGULAR HOURS RETURN TOMORROW

We will be open today, Monday the 28th, for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

OPEN GYM AND OLYMPIC LIFTING ONLY TODAY

We will be open today for Olympic Lifting at 10am and Open Gym from 11am-12pm.  Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

CLOSED TODAY

We will be closed today, Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

CLOSED TODAY

We will be closed today and tomorrow, Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

[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″]

SCHEDULE ANNOUNCEMENT FOR MEMORIAL DAY WEEKEND

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 minutes

[odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Push-Ups

You will have 5 rounds at each station to work for 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then rest for the remainder of the minute before transitioning to the next station. Use the most difficult movement standard that you can for both pull-ups and push-ups and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

for time
30-20-10
Hang Power Snatch 75/55 lb
Box Jump 24/20″

Workout notes

Today’s workout is a time priority couplet starting with the difficult hang power snatch.  Use a load light enough that you could complete the snatches in the fewest number of sets possible and keep this workout as a sprint.  When it comes time for the box jumps practice keeping a steady cadence by resting on top of the box.

[/vc_column_text][/vc_column][/vc_row]

SKILL

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice perfect mechanics before you increase the weight.

WOD

AMRAP in 9 Minutes

12 Burpees
6 Right arm overhead walking lunge steps 24/16 kg
6 Right arm overhead walking lunge steps 24/16 kg

Workout notes

Today’s workout is a couplet of a bodyweight movement and what is essentially another carrying movement.  Yesterday’s task involved moving an odd object in any fashion for a longer distance.  This workout steps up the difficulty by introducing lunges while holding a kettlebell overhead.  Most will find that a kettlebell is easier to hold overhead if you can get the weight hanging behind your arm.  Make sure you can safely hold the weight overhead with a locked out elbow and stacked over your shoulder.  If overhead mobility is an issue you can scale by holding the weight at the shoulder or goblet style.

[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″]

SCHEDULE ANNOUNCEMENT FOR MEMORIAL DAY WEEKEND

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

Skill

1 Minute of V-Ups
90 Seconds of Arch Hold
2 Minutes Plank Hold
Rest 1 minute and repeat

We have some gymnastic skill work on the menu today! You’ll have two attempts at each movement.  We start with a minute on the most difficult movement and increase time on each station as the difficulty decreases.  Do your best to work continuously at each station during both rounds, but rest as needed!

WOD

AMRAP in 20 Minutes
200m run
100m plate carry 45/35 lb
40 double unders

Workout notes

Today’s workout falls in the longer time domain.  We’ll be working for 20 minutes and pairing two bodyweight movements with a carrying movement.   Practice carrying a plate in a few different ways before the workout starts to give yourself some options as you get deep into the workout.  If you are new to double unders consider scaling the number of reps to an amount you could complete in about 45 seconds when fresh.

[/vc_column_text][/vc_column][/vc_row]

[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″]

SCHEDULE ANNOUNCEMENT FOR MEMORIAL DAY WEEKEND

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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

AMRAP in 10 Minutes
2-4-6-8-10…
Alternating Dumbbell Hang Clean & Jerk 50/35 lb
5-10-15-20-25…
Air Squat

Workout notes

In today’s workout you will complete as many reps as possible in ten minutes of a taxing dumbbell movement and one of our foundational bodyweight CrossFit movements. The rep scheme for this workout is an ascending ladder so you will increase repetitions in each round.  Start by completing two reps of dumbbell hang clean and jerk on each arm and then five air squats. Add two reps to your dumbbell movement and five to the air squats.  Continue by adding two and five reps to each new round.  Your score will be the number of clean and jerks in any completed round plus the additional reps in any incomplete round.

[/vc_column_text][/vc_column][/vc_row]