Category: Workout of the Day

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Please note

Rosemary’s Farm to Fork will be in the gym during the evening classes providing samples of their delicious paleo friendly meals!

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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

3 Rounds for time
400M Run
30 Air squats
20 Overhead walking lunge steps 95/65 lb

Workout notes

Today’s workout is a 3 round triplet with 2 simple movements and 1 difficult weightlifting movement.  A lot of your time will be spent on the run and body weight squats but that doesn’t mean the lunge isn’t a large part of the workout.  Lunges are very difficult as they are unilateral essentially doubling the difficulty of weighted movements.  Holding the bar overhead increases the difficulty even more.  You’ll need to be able to stack arm overhead with the shoulder internally rotated and the elbow straight.  We’ll be performing the lunges in place so either a step back or step forward lunge will work as long as you can keep your torso upright.  If the overhead position isn’t happening today perform front rack walking lunge steps but be sure to get some extra mobility work in![/vc_column_text][/vc_column][/vc_row]

What you need to know! • T H U R S D A Y – 0 2 / 1 5 @crossfitdavis • FREE ROSEMARYS CHIPOTLE BARBACOA TACO BAR • ???? and ready for you to take home after your workout! • @sietefoods CHIPS AND GUACAMOLE • m i l k & c o o k i e s • THURSDAY 4:30PM – 7:30 ish ???? • be there or be ⬛ <—— SQUARE

A post shared by Rosemarys (@rosemarysfarmtofork) on Feb 13, 2018 at 1:50pm PST

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 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

5 Rounds for time
21 Kettlebell Swings 32/24 kg
12 Burpees

Workout notes

It’s a classic pairing and the movements are on the simpler side of things but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to.  Remember you can always scale the swing to a russian style swing if you want to jump up to a heavier kettlebell.  When you are performing burpees remember to be explosive and quick to your feet if possible! Don’t for get to reach full extension and clap overhead with every rep! This workout is a repeat! If you are logging your scores compare your time if you participated previously.  If you are not logging your scores start now!

[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”][image_with_animation image_url=”7335″ alignment=”center” animation=”Fade In” img_link_target=”_blank” box_shadow=”none” max_width=”100%” img_link=”https://www.rosemarysfarmtofork.com/”][text-with-icon icon_type=”font_icon” icon=”icon-food” color=”Extra-Color-1″]This Thursday night! The owner of Rosemary’s Farm to Fork will be servin’ up tacos during all of our evening classes.  We’re looking forward to being a new delivery location for this delicious paleo-friendly food. Don’t miss it![/text-with-icon][vc_column_text]

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

Metcon

AMRAP in 20 Minutes

20 Wall ball shot 20/14 lb 10/9′
20 Medicine ball Sit-up 20/14 lb
200M Run with medicine ball 20/14 lb

Workout notes

We’re all about the medicine ball today! You’ll be hanging onto a med ball for every movement in today’s workout. For most athletes you’ll want to select your weight based on the difficulty of your wall ball shots.  The workout is a long duration triplet so we’re looking for weights and movements you can sustain for all of the twenty minutes.

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Skill

EMOM for 10 Minutes
Power clean + hang power clean from above the knees + 1 split jerk

Today we’re working on another difficult barbell complex.  That means we’re working on positional and technique work so the load for today’s skill work will be much lighter that it would be if you were working up to a max effort lift.  We’re starting from the floor and completing a power clean  plus a hang power clean and following that up with a split jerk.  Spend some time reviewing the hook grip! Using the hook grip will help with your pulling strength from the floor as well as re-gripping the bar as you bring it down to your hips to start the hang power clean.  Remember to catch both cleans in a partial squat with your hips back rather than yanking the bar off of the floor and spreading the feet out wide.  Starting with two cleans will make that split jerk fell much heavier than the load normally feels so drive up quickly and snap the arms upward while driving under the bar.

WOD

AMRAP in 8 Minutes
5 Hang power clean 155/105 lb
10 Box jump 24/20″

Workout notes

Today we have a classic fast moving couplet in a short time domain.  The benchmark load is on the moderate side but the rep count is fairly low in each round.  Use a weight and box height you can move quickly and safely with a minimum number of sets.  Your barbell load should not be so heavy that you need to perform single repetitions.  You should be able to do five hang cleans easily while fresh with your chosen weight.

WOD

In teams of 3

AMRAP in 25 minutes of

10/7 calories each on the air assault bike

Workout notes

Today’s workout is another interval style workout.  We’ll be using the Air Assault bikes as our only implement today.  Take turns biking 10 calories for men and 7 calories for women.  When all three partners have completed their set you have completed 1 round. Don’t worry about resetting the bike after each round but do complete 10 or 7 calories on each effort if the monitor “coasts” a little while you get on.  Practice quick transitions and keep that bike fan moving! Your score will be the total number of rounds completed across 25 minutes plus any additional calories in your last effort on the bike.  Alternatively you could perform this in teams 4 which will give you a little more rest between efforts but that won’t necessarily make it any easier! With more rest and recovery you will be able to bike a little harder than you would with shorter rest.

WOD

“T”

5 rounds for time*

100-meter sprint
10 squat clean thrusters 115/75 lb
15 kettlebell swings 32/24 kg
100-meter sprint
2 Minutes rest after every round

*30 minute cap

Workout notes

Today’s workout is a hero workout brought to us by CrossFit.com! This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. It is not a requirement but ideally you should be able to perform all reps unbroken while fresh and deep into the workout as well. For most athletes this will mean lightening the load significantly on the squat clean thrusters.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

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!