Category: Workout of the Day

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

“Grace”

For time

30 Clean & Jerk 135/95 lb

or

“Isabel”

For time

30 Snatch 135/95 lb

Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since you last performed the benchmark if you have been working on that particular movement.  For many people performing the Snatch is difficult and requires a stronger power output at that weight that a clean & jerk would so for today go with whichever workout you can get safely perform with consistent mechanics through the entire workout.

Skill

EMOM for 10 Minutes
15-30 second wall facing handstand hold

Today’s skill work focuses on the difficult handstand hold.  Ideally you will perform these as a wall walk or quick kick up to a wall facing position.  We like wall facing holds because the wall will help reinforce the necessary body line in order to build up to balancing on your hands.  Keep in mind that 10 rounds of 30 seconds can be quite a long time for a beginner if you are new to the position so only stay upside down as long as you can keep a straight body line and come down under control.

WOD

5 Rounds of 1 minute on each station

row for calories
alternating dumbbell snatch 50/35 lb
double under
rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of repetitions across all three stations and five rounds to come up with one score at the end of the workout.  If you have double unders you could go easy on the first two stations to max out your reps on the double unders but that is not the intent of this workout!  If you are new to double unders use this opportunity to practice the movement rather than switching right to single unders.

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

“Angie”

For time *

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*25 Minute cap

Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements.  If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

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

for time
30-21-12 *
Burpee

* 400M Run after every round

Workout notes

Today’s workout is a 3 round task priority barbell-free couplet with a descending rep scheme for the burpees.   You’ll start with a round of 30 burpees and head out on a 400M run.  Subtract 9 burpees every round followed up with a run after each set.  Move quickly through the burpees but be careful not to go out so hard that you are using the run as a recovery effort!

Thanks to everyone who came out last night to celebrate Baby Schmidt! Everyone crushed the workout and we had so much fun spending time with all of you! What an amazing community we have at CFD! #crossfitdavis #community #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Feb 3, 2018 at 9:07am PST

Skill

EMOM for 10 Minutes
1 Squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 15 Minutes
10 Strict Press 95/65 lb
20 Front Squat 95/65 lb
10 Strict press 95/65 lb
200M Run

Workout notes

Today’s workout has three different movements combined into a format that should give you an opportunity to build capacity in several different domains.  Each round has a total of 20 strict presses and 20 front squats.  Your capacity with the strict press should determine your load for the workout.  Without the assistance of the core/legs to drive the bar upward the difficulty of pressing overhead increases by a great deal.  We’ll break up the 20 presses into two sets of 10 with 20 front squats in between. The benchmark load is light for both movements so you should be able to complete each movement in 1-2 sets with your chosen weight.  Break up the rounds as needed but ideally you should be able to perform 10 presses and 20 squats unbroken when you are fresh with your chosen weight.  Use the 200 meter run as a bit of recovery but push hard to get back in the gym as quick as possible once you have recovered.

WOD

5 Rounds for time

Uneven farmer carry to building corner*
500M run**

*  Travel clockwise around complex leaving kettlebells at progressive corners
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis traveling all the way around the property and returning.  Start with both objects and travel to the northwest corner of the C building.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel to the northeast corner of the C building and so on until you complete the entire 5 Rounds.  With this setup your first and last carries will be the shortest and the 4th, along Second St. will be the longest.  Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both objects at the back door and you have one 500M loop to complete.  Have fun and enjoy the sunshine!

WOD

AMRAP in 20 Minutes

5 Power Snatch 115/85 lb
100M Run
30 Double Unders

Workout notes

Today’s workout is a long duration triplet with two very difficult movements.  We have a moderately loaded power snatch and a set of 30 double unders every round.  Advanced athletes can try to perform the snatches in sets of 5 using the 100M run as a little bit of recovery prior to knocking out the double unders. If you are still working mastering double unders, scale the volume to a number of reps you can achieve in about 45-60 seconds.

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Please note

Reminder that tonight we will be holding one evening class at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! The workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/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]

Don’t forget! Tomorrow we are canceling all of our evening classes and will have one big fun class at 5:30 to celebrate the new baby coming soon for Coach Corey and his wife Katie! Show up at 5:00 to allow for warm-up etc and the workout will begin at 5:30! If you want to get the workout done in an earlier class just join us for celebratory food and drinks afterwards! Would love to see all of you there! And don’t forget a package of diapers for parents to be to have your name entered in a raffle for a prize! #crossfitdavis #babyschmidt #deadliftsanddiapers #babiesandburpees #community

A post shared by CrossFit Davis (@crossfitdavis) on Feb 1, 2018 at 8:55am PST

Skill

Tabata knees to elbows

For today’s skill work we’ll be attempting knees to elbows using the Tabata timer.  We’ll have 8 total rounds of 20 seconds on and 10 seconds off.  For most athletes that will mean trying to perform one set during every round.  We often have skill work like this on the minute timer so this should be quite a challenge as you will have two attempts every minute.  If you are new to kipping swings practice alternating between arch and hollow while hanging from the bar and eventually work on driving your knees up to your elbows.

WOD

10 Rounds of
30 Seconds deadlifts 225/155 lb
30 Seconds rest
30 Seconds burpees
30 Seconds rest

Workout notes

Today’s workout is an interval style workout with thirty seconds of work at two stations.  The total workout time is twenty minutes so even though we have short bursts of work remember that when are choosing your load for the deadlifts.  The potential is here for a large number of repetitions so limit the total volume and go easy early if you are new to CrossFit or either movement.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding one evening class tomorrow the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/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

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment 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 to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

for time

30-21-12 *
Kettlebell Swing 32/24 kg

* 200M Run after every round

Workout notes

Today’s workout is a task priority couplet which should end up as a shorter duration workout.  For most athletes the workout will feel very much like a sprint. Choose a kettlebell load that allows you to perform each round in 1-2 sets. If you are attempting a heavier load than you normally swing consider performing the swings to eye level rather than going all the way overhead.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/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_video link=”https://youtu.be/x6_M1UdCJTM”][vc_column_text]

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Workout notes

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.[/vc_column_text][/vc_column][/vc_row]