Category: Workout of the Day

Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort three 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 12 minutes

200 m run
15 KB swings 32/24 kg
10 push ups

Workout notes

Today’s workout is in a similar format to the workout “Helen”  but we’re stepping up the benchmark load on the kettlebell and trading pull-ups for push-ups.  As you work through the AMRAP you should be recovered some what after each run so make a quick transition to the kettlebell swing and move right into the push-ups.

Skill

5 rounds of

30 seconds of assault bike
90 seconds of rest
30 seconds of burpees to target
90 seconds of rest

Our skill work today is another round in our “intensity” progression.  You’ll have 5 attempts at 30 seconds to work on each movement.  The intent of this workout is to practice moving faster than you might normally when you see these movements in a typical workout.    You will have able rest between each movement so go hard enough that you need to utilize all of those 90 seconds.  Try to partner up with someone you can agree with on a height setting for the seat.  If not you can quickly change it during your rest interval.  For your burpee target find a pull-up bar that is just outside of your reach and try to explode quickly from the floor and jump to the bar immediately after you reach your feet.

WOD

AMRAP in 9 minutes
9 push jerks 115/75 lb
15 sit ups
21 double unders

Workout notes

This workout is a triplet with one difficult weightlifting movement and two bodyweight movements. We start with 9 push jerks. Make an effort to slightly bend the knees when you receive the bar overhead prior to standing up even if you are capable of push-pressing the weight.  The push jerk will be more efficient as you get deeper into the workout and fatigue sets in.  Use a weight your could complete each round in 1-2 sets.  The set size for the double unders is on the lower side so you can use this opportunity to try and “rx” the movement if you feel like you are ready.  You can scale by volume first or perform single unders if double unders are not happening today.

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

3 rounds for time

30 goblet squats 32/24 kg
400 m run

Workout notes

This workout is a short couplet with one simple weightlifting movement and running.  The goblet squat is a great exercise for refining your squatting mechanics and increasing your strength and stamina as well.  Holding the kettlebell or a dumbbell just below the chin should help you keep your torso upright and at the same angle throughout the rep.  30 reps is on the larger side so break them up as needed and use first part of the run to let your legs recover a bit.  Keep in mind that the run constitutes a large part of the workout so you don’t want to take it too easy there!

Skill

EMOM for 10 minutes

[odd] 30 seconds of Toe-To-Bar then 30 seconds of push ups
[even] Rest

Today’s skill work will have five opportunities to work on both toe-to-tar and push-ups.  Start each round with 1-2 sets of toe-to-bar, knee raises or kipping swings giving yourself thirty seconds to work on the skill.  Immediately transition to thirty seconds of push-ups.  Most of us will need to break the thirty second work period into several smaller sets in order to work continuously.  Use this opportunity to focus on keeping your push-ups to the strictest and most difficult standard possible.

WOD

5 rounds for reps with 30 seconds on each station

Box jump 24/20″
Rest
Alternating dumbbell snatches 50/35 lb
Rest
Row for calories
Rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count your total number of repetitions across all five rounds and three stations to come up with one large number.  Each of these moves has a similar stimulus so consider that when you set your pacing strategy in the first round.  We’re working at a 1:1 work: rest ratio so that should give you the opportunity to push each round a little hard than you might normally.  Try to work continuously through each work period and use the rest to recover and transition to your next station.

Big thanks to Coach Alex for putting together an awesome Open Review seminar for our members! Thank you to everyone who attended and made it such a successful day! We hope you learned a lot! #crossfitdavis #learnmore #crossfit #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Apr 15, 2018 at 10:20pm PDT

Skill

EMOM for 10 minutes

Hang power snatch from above the knees + Power snatch

Today’s skill work focuses on the difficult barbell snatch.  We’re working on a two position snatch starting with a hang power snatch and finishing with a full snatch starting from the floor.  Start by deadlifting the bar to the hips and then descend into your start position for the hang snatch by working backwards through the second pull.  First, bend at the knees while keeping the chest upright and second, close the hips and lower the chest so that your shoulders are in front of the bar.  Aggressively open the hips and catch the bar in a partial squat before standing up.  Next you’ll re-grip the bar and bring it down to the floor for another power snatch.  Your second rep should pass through the same positions as your first rep.  Use a weight that is a little heavier than what you might use in a metcon but remember that this is positional work so we’re not maxing out our lifts today!

WOD

for time

1-2-3-4-5-6-7-8-9-10 *
Burpee to plate

*10 walking lunge steps before each round

Workout notes

Your score for today’s workout will be the total time it takes you to complete 100 lunges and 55 burpees.  You’ll start the workout by knocking out 10 lunges before moving on to 1 burpee.  Remember that there is no need to clap over head in this case. Make contact with your chest and thighs on the floor behind the plate and then quickly close the hips and jump to the plate reaching full extension of the hips and knees.  The workout is front loaded with lunges as you work through the smaller rounds of burpees so move quickly but leave something in the tank for those final higher rep rounds in the end.  Keep in mind that this is a high volume of both lunges and burpees, a great scaling option for this workout would be to finish your workout on round 7 or 8 rather than going all the way to 10.

WOD

7 rounds of

2 minutes on 1 minute off

5 Power cleans 185/135 lb
10 box jumps 24/20 ”

Workout notes 

Today’s workout will be scored by the total number of repetitions you complete in seven two minute intervals. You will have one minute to rest and recover between rounds.  Your work period is on the shorter side for this workout but the total workout time will add up over seven rounds so consider that when you set your pacing strategy during the first round or two. The benchmark weight is on the heavier side and you are encouraged to test a load that is heavier than you would normally use in a metcon if you feel you are ready.  If you do go heavier than normal remember that we’re still looking for a weight that is well below your one rep max.

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Reminder

Open gym will be closed today due to a planned power outage from PG&E.

If you are planning on participating in tomorrow’s Open review with Alex at 5 pm, be sure you fill out the survey!   https://goo.gl/jkeiQB[/text-with-icon][vc_column_text]

WOD

AMRAP in 30 Minutes

50 Air squats
35 Kettlebell Swings 32/24 kg
200M Run with plate 45/35 lb

Workout notes

Today’s workout is a longer duration AMRAP with larger set sizes and a difficult run with a plate.  Figuring out how to carry the plate is always a challenge.  The most efficient will be to carry the load of  the plate with your body and tethering it with your hands rather than trying to hold it with just your arm strength.  Try to hold a steady pace and move continuously  on the air squats and break up the large sets of swings into smaller sustainable chunks.   Note that due to the power outage we will hold the workout entirely outside.  Your score will be the total number of reps and rounds completed in thirty minutes.[/vc_column_text][/vc_column][/vc_row]

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Saturday schedule

Open gym will be closed this Saturday, the 14th due to a planned PG&E power outage at our complex.   We will be open for our regular classes at 8:30 and 9:30AM.  Our Saturday workout will be held outside rain or shine so dress accordingly!

And don’t forget to submit your survey results if you plan on participating at Sunday night’s Open review!   https://goo.gl/jkeiQB[/text-with-icon][nectar_icon icon_family=”fontawesome” icon_style=”default” icon_color=”Accent-Color” icon_padding=”20px”][vc_column_text]

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.

WOD

AMRAP in 12 Minutes

5-10-15-20-25 … *
Thrusters 95/65 lb

* 100M Run after every round

Workout notes

Today’s workout focuses on a single barbell movement, the dreaded thruster! The thruster combines a front squat and a push-press in one continuous motion.  Start with five reps and then go out on a run to the wall and back. Add five reps when you return.  Start another run and continue in that fashion for twelve minutes.  The first few rounds will likely feel fairly tame but the difficulty will come during the higher rep rounds in the second half of the workout.  If you push the pace on the run and choose a thruster weight you can achieve large sets with you’ll find you have plenty of time remaining when you get to the higher rep rounds.  Do your best to keep the intensity up by breaking up the larger rounds into manageable set sizes with short rest.  Your score will be the number of reps in the last round of thrusters you completed including the run and additional reps in the following round.  If you completed the round of 30 and then worked through 34 thrusters in the round of 35, your score would be 30+34.[/vc_column_text][/vc_column][/vc_row]

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Reminder

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SKILL

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

Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! 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 todays skill work time practicing walking on your hands!

WOD

for time

21-18-15-12-9-6-3
sit-ups with medicine ball 20/14 lb
hang power clean 115/75 lb

Workout notes

Your score for today’s workout will be the total time it takes for you to complete 84 reps of sit-ups and hang power cleans.  The sit-ups are bench marked with a little more difficult than a bodyweight sit-up due to the addition of the medicine ball.  As for the hang power cleans we’re looking for a light weight with which you could complete a large number of reps in 2-3 sets.  The reps decrease in each round so you should be able to keep the intensity up and maintain large sets as you fatigue in those middle rounds.  If you are not using the hook grip now would be a great time to consider it![/vc_column_text][/vc_column][/vc_row]

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REMINDER

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Skill

Front Squat
7-7-7-7-7

Today we’re tackling some heavy high rep front squats. 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.  7 reps is A LOT for a heavy weight so go in with a plan and use your first set to test out how you handle the 7 reps and build across several sets.

WOD

5 rounds of

30 seconds on each station

air assault for calories
rest
kettlebell swing 32/24 kg
rest
wall ball shot 20/14 lb 10/9′
rest

Workout notes

Today’s workout will be scored in the same way you would score the workout “Fight Gone Bad”.  Count your total number of repetitions at all three stations and five rounds to come up with one big number. We’re using a 1:1 work rest ratio so you won’t have as much time to recover as in our skill work yesterday.  Push the RPM’s up on the air bike but start out at a sustainable pace. If you can try to increase intensity across all five rounds rather than going out too hard. With thirty seconds you should be able to complete a large set of kettlebell swings and wall ball shots. Do your best to try out a challenging number of reps in each round.  If you are absolutely certain you could perform unbroken sets in each round use this opportunity to test out a more challenging load and/or height.

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