Category: Workout of the Day

Skill

EMOM for 10 Minutes
2 Thrusters

The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

AMRAP in 10 Minutes

30 Double Under
10 Sumo deadlift high pull 95/65 lb

Workout notes

Today’s workout is a time priority couplet with another pair of our fundamental CrossFit movements.  We see the double under quite often and it’s a difficult skill to master but physically rewarding once you figure out the technique.  If your double unders are hit or miss, scale the total number in each round to a number you can complete in about 45 seconds.  If double unders aren’t happening today do single unders but throw a few double under attempts in every round.  The sumo deadlift high pull is a tricky movement at any weight and even though the bar is light today efficiency will matter.  Do your best to drive the bar upwards with your hips just as you would with a clean rather than perform upright rows.

We’re excited to be adding a few fun weeks of competition to the Open this year! We will be repeating last years face-off between the Early Birds and the Night Owls in Week 4. Week 2 will bring us Men vs. Women and in Week 3 we will be on the hunt for the Fittest Class Time at CFD! The Open is all about Community and we can’t wait to see what the next 4 weeks brings us! #crossfitdavis #open2018 #crossfit #earlybirds #nightowls #fittestclass #menvswomen #community

A post shared by CrossFit Davis (@crossfitdavis) on Feb 27, 2018 at 8:54am PST

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

AMRAP in 15 Minutes
10 Kettlebell swing 32/24 kg
10 Medicine ball cleans 20/14 lb
10 Overhead walking lunge steps 45/35 lb plate

Workout notes

Today’s workout is a time priority triplet with three of our fundamental movements.  The rep range is low for each movement so the priority should be transitioning quickly and working at a sustainable pace.  It’s not a requirement during the workout but you should be able to easily knock out a set of ten kettlebell swings when fresh.  Medicine ball cleans are deceptive in how difficult they are because each rep is essentially two squats..  Make sure your movement is clean and consistent.  Aggressively open the hips and fully extend as you take the ball from the floor. The lunges are written as overhead style which has you holding a plate above the midline of your body.  If shoulder mobility is an issue consider  holding the plate or a dumbbell at your chest.  Another option is to ditch the weight entirely and practice the mechanics at bodyweight.

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 progress though each set of two and 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

3-6-9-12-15…
Push-up
Box Jump 24/20″

Workout notes

Today’s workout is a time priority couplet of two bodyweight movements.  The rep scheme is an ascending ladder.  In the first round you will complete three reps of each, then six and so on.  Your score will be the number of reps in the round you completed plus any addition reps in an incomplete round.  For example, if you completed the round of fifteen and one push-up in the round eighteen, your score would be 15+1.  Both movements are bodyweight but they vary significantly in their training stimulus.  The push-up is mainly a strength based movement when performed correctly and box jumps should feel like a conditioning movement.  Choose a height that lets you move quickly and consistently and let your breathing recover as you work through the larger rounds of push-ups.

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!

WOD

for time

10-1
Burpee over the bar
1-10
Front squat 135/95 lb

Workout notes

Today’s workout  is a task priority couplet.  This workout is an rep scheme that will have you doing 11 reps in each round.  You’ll start with 10 burpees and 1 front squat, then 9 burpees and 2 front squats and so on until you will do 1 burpee and 10 front squats in the last round.  This rep scheme is deceiving because even though the total rep count in each round is low, the workout is front loaded with burpees and back loaded with squats so it will feet a bit like two single element pieces.  The best strategy is to pace those first couple of rounds of burpees so you don’t redline early.  The bench mark front squat is in the light-ish range but the volume you build up there as well so consider weight you could easily knock out a set of 10 in 1-2 sets under fatigue.

#18point1 was a huge success this morning! You all crushed it and we are so happy to have so many of you participating!! Don’t forget to enter your scores! If you haven’t done the workout yet you can get it done between 1 and 2 tomorrow or morning Open Gym times on Monday morning! Scores are due by 5pm Monday! #crossfitdavis #18point1 #crossfit #open2018

A post shared by CrossFit Davis (@crossfitdavis) on Feb 24, 2018 at 1:00pm PST

WOD

Tabata handstand push
Tabata double under
Tabata row for calories
Tabata air-assault for calories

One minute rest between stations

Workout notes

Today’s workout uses the tabata interval timer.  You’ll work for 8 rounds with 20 seconds on and 10 seconds off.  In this version we’ll score the workout by the total number of reps completed during all 32 intervals.  For this scoring format you will want to use as much of the 20 seconds as possible each round rather than deciding on a specific number to complete and then resting.  You will have one minute rest between each station so use that time to recover and transition.  The order the workout is written puts the most technically difficult movement first and ends with what can be the most physically demanding with the right intensity.  You may start at any station but rotate in the same order that is written.

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Please note

Reminder! Today we will only have one CrossFit class at 8:30AM! At 9:30 we’ll start running heats for Open workout 18.1.

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WOD

AMRAP in 20 Minutes

30 Air Squats
20 Sit-Ups
10 One arm dumbbell hang clean & jerk (5 left/5 right) 50/35 lb

Workout notes

Today’s workout is a small taste of what you will encounter if you are doing the Open! The open workout was announced Thursday and CrossFit HQ unveiled a movement that is new to the Open.  The dumbbell hang clean and jerk starts by deadlifting the dumbbell to the hang position and then completing 5 repetitions on each arm.  In the past we’ve performed this movement with kettlebells and this should feel very similar but without the wrist rotation.[/vc_column_text][/vc_column][/vc_row]

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Please note

Reminder!  We will only have one regular class tomorrow, Saturday the 24th at 8:30AM.  At 9:30AM those who are participating in the Open will tackle 18.1![/text-with-icon][/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”][vc_column_text]

SKILL

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

Have some fun with the skill work today! 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

5 Rounds for time

10 Deadlift 245/165 lb
15 Box Jumps 24/20″
200M Run

Workout notes

Today’s workout is a task priority triplet.  The benchmark is a little heavier than the 225/155 lb that we often see.  If you are testing a little heavier deadlift than what you normally use you should be able to do a set of ten while fresh. Breaking up the set of ten might be a good strategy as you fatigue and not because you’ve chosen and a weight that is too heavy.  If you have a recent deadlift PR to compare against shoot for about 60% of that lift.

[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″]If you plan on participating in the Open don’t forget to sign up at http://games.crossfit.com and join team CrossFit Davis![/text-with-icon][vc_column_text]

Got questions about the @crossfitgames Open? Here are some answers! 1. If you can’t come to the Saturday group workouts it is up to you to to get it done during Open Gym. Make sure you have a judge set up before you get here. Our coaches are often with other clients during this time and will not always be available for judging. 2.Scores are due by 5pm on Monday. 3. Workouts are released every Thursday at 5pm. 4. You can scale workouts as needed. If you can Rx a workout great! If you need to scale, that’s great too! 5. Workouts will start a little after 9:30 on Saturdays and run until everyone has done the workout. And lastly, if you’re still questioning if you should do the Open, the answer is YES!! #crossfitdavis #community #open2018 #crossfit

A post shared by CrossFit Davis (@crossfitdavis) on Feb 21, 2018 at 8:25am PST

Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort 3 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 of 1 Minute on each station
Row for calories
Toe-To-bar
Two arm dumbbell power clean 50/35 lb
Rest

Workout notes

Today you’ll notice a new addition to our gym! We’ve swapped out our old rowers with brand new ones from Concept 2!  While these are technically the same design there are a few subtle features in the build that should increase their durability and longevity.  You’ll notice the newer performance monitor turns on faster and is more responsive than the old design.  Let’s treat these with care and try to hang to them for a long time.  For starters we’ll start my storing the handles fully retracted to get some more life out of the recoiling elastic band.  Use the handle hook for workouts like this where you are getting in and out but pull the handle out when it’s time stow the units.  We’ll use them today in our fight gone bad style workout.  Count your total repetitions  across all stations and come up with one big score at the end. This workout is very grip intensive so take care during the toe to bar and avoid developing a tear in your hands.  If you feel one coming on switch to v-ups or some kind of sit-up.

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SKILL

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

WOD

With a clock set for 21 minutes complete:

7 Minutes of
Wall ball shots 20/14 lb 10/9′

7 Minutes of
15 Double Unders
10 Kettlebell swings 32/24 kg

7 Minutes of
Burpees

Workout notes

Today’s workout is a fairly long one! You’ll complete three separate 7 minute AMRAPs with no rest between stations.  Your score will be your total number of repetitions completed across all three stations counting. The workout has two single element stations and one couplet. Pacing will be key for this workout! Starting with a max set of wall balls or sprinting a few burpees may not be a good idea considering the length of the workout and how long you will be on each station.  For busier class times we can start at any station and keep the same order.

Skill

EMOM for 10 Minutes
2 Power Cleans

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 2 reps in a row, but you should be able to follow yourself quickly for the second rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

With a clock set for 12 minutes

1 Minute of Push-ups
1 Minute of Pull-ups
2 Minutes of Push-ups
2 Minutes of Pull-ups
3 Minutes of Push-ups
3 Minutes of Pull-ups

Workout notes

Today we have another time priority couplet with two bodyweight movements.  You’ll spend a total of 6 minutes at each station.  It’s probably best not to go all out in those first couple of rounds as the following rounds will feel quite long. Treat this workout as if you were going into a 12 minute AMRAP of just push-ups and pull-ups. Your final score will be the total number of reps you complete of both movements.