Category: Workout of the Day

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Please note!

We will have shortened hours tomorrow, Easter Sunday! CrossFit at 11AM and Gymnastics at 12PM! 9AM CrossFit, 10AM Oly and the 1PM intro class will be cancelled. Normal hours will return Monday![/text-with-icon][vc_column_text]

WOD

AMRAP in 21 Minutes *
“Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

* 100M Run EMOM

Workout notes

Today’s workout is a long duration bodyweight workout featuring the classic CrossFit benchmark Cindy.  Your score will be the total number of rounds and reps of Cindy that you perform in 21 minutes.  Every three minutes you will have a 100M Run “buy in”, in order to continue working on the AMRAP.  Work for the entire time you are in the gym following each run and pick up where you left off when you return. For example,  If you are working on push-ups when it’s time for another run and have completed 5, complete another 5 when you return and then progress to your squats in order to finish that round.

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Shortened hours this Subday! Classes at 11 and 12 ONLY! #crossfitdavis #crossfit #eastersunday #holidayhours

A post shared by CrossFit Davis (@crossfitdavis) on Mar 29, 2018 at 9:29pm 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 10 Minutes *

Thrusters 95/65 lb

* 8 One arm alternating russian kettlebell swings 32/24 kg EMOM

Workout notes

Today’s workout of the day has several tricky components!  For starters, this workout is a 10 minute AMRAP but we have a difficult “buy in” every minute.  Starting at 0:00, you’re performing 8 one arm kettlebell swings, alternating every rep.  In order to accumulate thrusters during the work period of each minute you will need a kettlebell weight you are comfortable going unbroken while fresh AND under fatigue. That may mean using a lighter kettlebell than normal so you can get to the barbell quickly.  Your score will be your total number of thrusters completed in 10 minutes. The benchmark load is on the lighter side for thrusters.  So we’re looking for a weight you could perform at least 1-2 larger sets in each round.

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

3 rounds for time

400m Run
21 Toe-to-bar
12 Hang Cleans 155/105 lb

Workout notes

Today’s workout is a task priority triplet formatted like the infamous CrossFit benchmark “Helen”.  There’s a big bodyweight component to this workout with a potentially difficult weightlifting movement.   We have a rather high rep set of hang cleans coupled with toe-to-bar.  Your grip will likely be a limiting factor so review the hook grip and use it if possible!   The weight you choose should be on the lighter side of your max effort. Something in the 50% range or less would be a good estimate.

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

AMRAP in 10 Minutes
10-20-30-40 …
Wall ball shots 20/14 lb
5-10-15-20 …
Burpees jumping to a plate

Workout notes

Today’s workout is a couplet with the always difficult burpee and wall ball shot.  We’ll be finishing our burpees by reaching full extension of the hip and knee after jumping onto a small plate. You do not need to clap overhead at the end of every rep.  Typically we’ll recommend a 45lb plate which will allow you to practice quickly springing up off of the floor bounding up to the plate.

Skill

Two cycles of  tabata alternating between

pull-ups
double unders

Our skill work today focuses on two bodyweight movements. You’ll have eight opportunities for each movement which is a total of sixteen rounds.  The tabata interval is twenty seconds of work and ten seconds of rest in each round.  For most of us that will mean one set of pull-ups in each round. If you are new to kipping pull-ups use this opportunity to practice your kipping swing by linking together repetitions in one to two sets during your work interval. If you are proficient at double unders try working for the entire twenty seconds without breaking.

WOD

AMRAP in 15 Minutes
10 Push ups
15 box jumps 24/20″
20 alternating lunge steps

Workout notes

Today’s workout of the day is a time priority triplet with three bodyweight movements.  The push-up is one of those movements that takes years to master. Scale to a standard you can maintain for the entire workout without having to progressively adjust your difficulty level.  Most of us will hit a wall at some point and additional rest will be necessary.  Box jumps can be scaled by height.  We’re looking for a box height that allows you to perform explosive repetitions while landing in a partial squat at the top of the box.  Alternating lunge steps are essentially a unilateral leg movement that requires a good deal of strength and mobility to perform. Keep your torso upright and do your best not to drop your chest or let your hips shoot up in order to make the movement easier.

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range should be familiar territory by now, but if it’s not spend some time thinking about how you would perform a large set of heavy squats. The best strategy is 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 spot when back squatting and always use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 5 Minutes
5 Air Squats
1 Power clean 205/145 lb

workout notes

We’re doubling up on heavy lifting today! Warm up to a strong effort power clean for today’s workout. Feel free to go a little heavier than you might normally in a power clean metcon but be sure practice good mechanics by keeping your hips low as you pull from the floor and dropping under the bar into a partial squat with your elbows and chest up. Even though this workout is only 5 minutes long you will end up with a high round count if you keep a quick pace on your squats and move quickly between movements.

TOMORROW NIGHT! 6PM! Movie Night at the Gym to watch “Redeemed and Dominant!” We’ll have leftover pizza, beer and of course treats! Bring a folding chair to sit in and your appetite! #Repost @crossfit ・・・ You’ve got a date with the Fittest on Earth. – “The Redeemed and the Dominant: Fittest on Earth,” the documentary of the 2017 Reebok CrossFit Games, is now available. – iTunes | CrossFit Journal | Vudu | Google Play | Amazon Video – Stay tuned as more platforms are released. @heber_cannon @mariah.moore @marzmedia @sevanmatossian @tysonold @crossfitgames #CrossFit #RedeemedandDominant #CrossFitGames

A post shared by CrossFit Davis (@crossfitdavis) on Mar 24, 2018 at 2:08pm PDT

Movie Night!

Redeemed and Dominant tonight @ 6PM in the gym!

WOD

AMRAP in 20 minutes

5 lateral burpees over bar
10 deadlift 185/135 lb
25 double unders

workout notes

Today’s workout is a long one.  The rep count in each movement is fairly low so you will feel like you’re moving through rounds quickly.  Pick a pace that feels quick but manageable and allows you to move consistently through the entire 20 minutes.  The deadlift weight is meant to be pretty light so that hitting all 10 reps in a row shouldn’t be a problem when beginning the workout.  If you are still working on mastering the double under decrease the number per round to something that feels more doable.  If you are still working on just getting one or two at a time you can choose to complete 40 singles rather than 25 double unders.

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Reminder

We’re holding our annual end of the Open party today, Saturday the 24th. All members are welcome.  Heats for 18.5 will start at 9:30. Party will follow immediately after the last heat.[/text-with-icon][vc_column_text]

WOD

5 Rounds of

21-15-9

Thrusters 45/35 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between rounds

Workout notes: This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds to 3-4.[/vc_column_text][/vc_column][/vc_row]

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Don’t forget!

18.5 + Open closing party tomorrow, Saturday the 24th,  immediately following the final heat.  Early birds vs night owls winner will be announced![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Squat Clean & Split Jerk

Today’s skill work has us working on the difficult clean & jerk.  You’ll have 10 attempts at the lift so use this opportunity to work with a little bit heavier weight than you might during a metcon like we have today.  If you are new to the lift keep the load light and work on the fundamentals before increasing in weight.  Start by slowly pulling the bar from the floor with the hips and chest rising together. For most of us this means making an effort to keep the hips down unlike how you might perform a deadlift.  After the bar passes the knees drive the bar upward by violently opening the hips.  After you reach full extension of the hips and knees drop under the bar and drive your elbows up and around.  Catch the bar at the shoulders and release your grip slightly while you stand up.  Reset your hands and feet if needed and finish by jerking the bar overhead. Dip with a slight bend in the hips and knees prior to driving the bar off of your shoulders. Finish by locking out the arms under the bar, standing up and recovering your feet.

WOD

5 Rounds for time
10 Power Snatch 75/55 lb
100M Run

Workout notes

If you were able to participate in yesterday’s workouts you know we had a compliment of several bodyweight movements.  Today we’re shifting to the weightlifting side of CrossFit and doubling up on barbell movements.  In today’s metcon the goal is to use a very light barbell that you could perform each round in 1-2 sets.  You should be able to lift your workout weight for a set of ten quite easily when you are fresh.  Performing unbroken sets will get challenging if you are able to keep the intensity high throughout the workout but we definitely want to be able to do so when fresh. The running emphasis is low so don’t be tempted to use that run as recovery.  Push hard on those runs transition quickly to the barbell.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

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

AMRAP in 20 Minutes
30 Sit-ups
25 Push-ups
20 Box Jump 24/20″

Workout notes

Today’s workout is a long duration triplet with three bodyweight movements.  None of these movements are totally isolated to one joint but you will find that each provides a little bit of recovery from the others so work on fast transitions and attacking each movement as quick as possible.  Push-ups will get hard but that’s okay! Do your best to maintain the strictest movement standard even under fatigue. With twenty minutes on the clock there is a potential for a pretty high volume in each movement. If you are new to CrossFit or this level of volume consider scaling the total reps in each round or cut the entire workout time to 10 or 15 minutes.[/vc_column_text][/vc_column][/vc_row]