Category: Workout of the Day

[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-exclamation-sign” color=”Extra-Color-1″]

REMINDER

[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
Power snatch + hang squat snatch from above the knees

Spend ten minutes working on a two rep barbell complex of snatches today.  We’ll start with a power snatch taking the barbell from the ground to overhead.  Catch the bar in a partial squat and finish the rep by standing tall. Carefully lower the bar to the hang by guiding the bar to the hips using the straightest bar path possible.  That will mean re-establishing the hook grip and bending the elbows while turning the bar over.   For the second rep start by bending at the knees then bowing forward so your shoulders are ahead of the bar.  Finish the complex by opening the hips and catching the bar in your deepest squat.  If mobility becomes an issue at this point you can catch the bar above parallel but try to push the depth as far as you are safely able to do so.

WOD

AMRAP in 10 Minutes
10 Chest to bar pull-ups
20 Sit-ups
30 Squats

Workout notes

Our workout today is a triplet of bodyweight movements in a short time frame.  Each set provides a little bit of isolation from each other so you may find that your arms, core and legs have recovered a bit when you return to their respective movement. Do your best to attack each section with short rest and quick transitions knowing that you have a bit of recovery as you work your way through each movement.[/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-exclamation-sign” color=”Extra-Color-1″]

REMINDER

[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

5 Rounds for time
10 Deadlifts 155/105 lb
6 Hang power clean 155/105 lb
2 Front rack walking lunge steps 155/105 lb

Workout notes

Today we have a five round triplet that is entirely made up of barbell movements.  The workout is setup so that in each round you perform more reps of the “easier” movements and less reps when the difficulty increases.  The most difficult one will most likely be the 2 reps of lunges.  The barbell lunge is very difficult and today we’re stepping up the benchmark weight a little bit. Be sure to test out the weight you will be using and remember that the difficulty will increase under fatigue![/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-exclamation-sign” color=”Extra-Color-1″]

ANNOUNCEMENT

Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as a starting point for setting and achieving goals going into the next year. The cost will be $20 and will include a month of access to Intermediate level CrossFit program tracking. Sign up on the sheet at the front of the gym above the check-in tablets if you are interested in attending, and fill out the questionnaire when you get a chance!

Questionnaire: https://goo.gl/jkeiQB[/text-with-icon][vc_column_text]

Skill

5 rounds of
30 seconds of wall ball shots
90 seconds rest
30 seconds of alternating dumbbell snatch
90 seconds rest

For today’s skill work we face another round of intensity training!  There is no prescribed weight for either of the pieces so you have a couple of choices.  Either use the weight you normally would for a metcon but attempt to perform perfect unbroken repetitions in each of the thirty second pieces.  That will mean about fifteen repetitions of both movements depending on your dimensions and overall speed of movement during the snatches.   The other option is to test a heavier weight than you normally would. Keep your reps fluid and mechanics precise even under fatigue.

WOD

for time

21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″

Workout notes

We’re pairing today’s long duration skill work with what should be a quick burner of a metcon.  If you can perform the kettlebell swings unbroken the tough part will be repping out fast box jumps.  Try resting on top of the box as you prepare for your next rep rather than stepping down and adding extra rest to your pace.[/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-exclamation-sign” color=”Extra-Color-1″]

Announcement

Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as a starting point for setting and achieving goals going into the next year. The cost will be $20 and will include a month of access to Intermediate level CrossFit program tracking. Sign up on the sheet at the front of the gym above the check-in tablets if you are interested in attending, and fill out the questionnaire when you get a chance!

Questionnaire: https://goo.gl/jkeiQB

[/text-with-icon][vc_column_text]

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 12 Minutes
50 burpees
1000M Run with medicine ball 20/14 lb
50 burpees

Workout notes

This workout is a very difficult couplet of two bodyweight movements.  Getting even one round will be quite a challenge as that will require you to do two large sets of burpees along with a moderate length run.  Do your best to keep moving at a quick but constant pace through the burpees.  Keep your breathing under control and be ready to make a strong effort on the run. For most of us getting to that second run will be out of reach but if you are burpee master and get through 150 reps with some time left take off on a partial run of 100-400M depending on how much time is left.

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

Skill

Tabata Toe-to-bar

We’re using the tabata timer for both our skill work and WOD today.  During the skill work spend your time practicing  one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees as high as possible.

WOD

Tabata double under
1 minute rest
Tabata front squat 115/75 lb
1 minute rest
Tabata push press 115/75 lb
1 minute rest
Tabata double under

Workout notes

Our second round of tabata today features two barbell movements and two rounds of double unders. We’ll score this workout by your total number of repetitions completed at all four stations.  That means you will be working for max reps in each twenty second work period.  If you are new to double unders this is a great opportunity to practice the skill.  The first tabata you will be fairly fresh and in the final tabata you’ll test the movement under fatigue.  If you are proficient at double unders you could game the workout by going easy with the barbell in order to get a higher score but that is not the intent of this workout! Plan your work periods wisely but go hard during each Tabata!

[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-glass” color=”Accent-Color”]

REMINDER

We will have shortened hours today for 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, April 2nd![/text-with-icon][vc_column_text]

WOD

10 Rounds for time *

100M one arm farmer carry **
20 sit-ups
10 one arm overhead walking lunge step **

* 30 Minute time cap
**alternate arms each round

Workout notes

Today we have a difficult 10 round workout on the menu.  You’ll use one object for the entire workout, either a kettlebell or dumbbell. Most athletes will find the kettlebell to be a little more comfortable to hold overhead because you can rotate the kettlebell so the weight rests on the back of your forearm while you hold it overhead.  The kettlebell handle may be more comfortable to farmer carry as well but the choice is up to you.  If you like the feel of the dumbbell overhead and the farmer carry is manageable go ahead and use that for the workout.  We’ll alternate arms each round so the work is distributed evenly on both arms.  If you start the first round with your left arm on the farmer carry, use your left for that round of lunges and transfer the object to your right arm for the next round.  If overhead mobility is troublesome feel free hold your object in the front rack or at your chest for the lunges.[/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″]

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.

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

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.