Category: Workout of the Day

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]

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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

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

6 Rounds of 1 minute on each station

two arm dumbbell thrusters 50/35 lb
air assault for calories
rest

workout notes

Today’s workout is a six round interval workout with two very difficult and high power output movements. Use a dumbbell that is very light such that you could work for the entire minute with short rest and large sets.  Be careful not hit those first few minutes so hard that you leave nothing in the tank for the bike or the tail end of the workout.  Remember to practice the same mechanics for the thruster as you did in the strength work.  Keep the elbows and chest up! If you have difficulty doing that with the barbell the dumbbells may help you find a better position. We’ll score this workout in the same way we would score “Fight Gone Bad” by counting up our total number of repetitions across all 6 rounds and both stations.

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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

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of  chest to bar pull-ups, pull-ups or kipping swings then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of  pull-ups.  If you are proficient at both movements work on Chest-To-Bar pull-ups and Triple unders!

WOD

AMRAP in 10 Minutes
4 power clean 135/95 lb
6 push press 135/95 lb
16 walking lunge steps

workout notes

We have two barbell movements today that are coupled with a small set of bodyweight walking lunge steps.  The power cleans can be performed as singles or as TnG reps if you feel you can sustain that throughout the workout.  Be sure to add some additional rest prior to the set of push press in order to knock out a large portion of the set of six in each round.  Most athletes should determine what weight to use in this workout by the load on the push press. You should be able to easily hit a set of six push press with your chosen weight when you are fresh and plan to break up every round of 6 into no more than 2 sets during the workout.[/vc_column_text][/vc_column][/vc_row]

Skill

5 Rounds of
30 seconds of burpees
90 seconds rest
30 seconds of rowing for calories
90 seconds of rest

Like last Monday our skill work is a little different than what we normally see. Today we’re performing ten two minute intervals with thirty seconds of work.  The focus of this skill work is intensity! You have a lot of rest after each bout of work so the goal is to achieve the highest number of reps possible in that short time frame.  For burpees we’re looking for quick and explosive movement. This usually means working on the bottom part of the burpee. Practice rapidly closing your hips from the prone position and explode into your jump without hesitation.  If you need to work less than the 30 seconds to achieve quick reps that would better than slugging away at slow reps for this skill work.  Rowing may seem simple but technique plays and important part.  Focus on getting the fan wound up quickly and holding the pace at the highest number of calories/hour possible!

WOD

AMRAP in 7 minutes
7 Front squats 155/105 lb
14 Kettlebell swings 32/24 kg

Workout notes

This workout is a short couplet of two difficult weightlifting movements. Choose weights that you could easily do a set of 7 squats and 14 kettlebell swings unbroken.  You may want to break up the rounds as you fatigue during the workout but if your weight is so heavy that you can’t you may have gone too heavy! There is a large conditioning element to both movements in this workout as you’ll be forced to hang on to the object for a time rather than performing single repetitions. Give yourself a short amount of rest prior to each movement in order to do the largest sets possible.

WOD

AMRAP in 20 Minutes

30 Clean and Jerks 155/105
1000M Run

Workout notes:

Today’s workout falls in the longer time domain. You will spend 20 Minutes working through as many rounds as possible of 30 Clean and Jerks and a 1000M Run.  The weight for the clean and jerks is bumped up a bit, so today is a great day to add 5-10 lbs. to your bar if you have been lifting the same weight for awhile now. Choose a weight that is just a little too heavy for sets, but not so heavy that you have to rest a bunch between or set up for each rep.  If you need to scale this workout you can choose to decrease the number of clean and jerks each round or choose a shorter run if 1000M every round looks daunting.