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″]Thanks to everyone who came out to support the Rollin’ Kings last night! They won their first game and play again at 12:30 and 5:00 today and 11:00 and 12:30 on Sunday. All games are at Harper Junior High in Davis and admission is free![/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]

WOD

AMRAP in 20 Minutes
20 Wall ball shots 20/14 lb 10/9′
40 Sit-ups
60 double-unders

Workout notes

Today we have three classic CrossFit elements combined to form a difficult long duration time priority triplet. All three movements come in moderate effort set sizes.  For most athletes sprinting any particular movement or round won’t pay off in the long run so you’ll want to find a sustainable pace early on. Use a medicine ball weight and target height you can complete all 20 reps in 2-3 sets throughout the workout.  The sit-ups are performed at bodyweight and best scaled by cutting the volume if a set of 40 is far outside of your experience.  If you have double unders but 60 seems like a monumental task, scale the total number to a volume you could achieve in about 60 seconds.  For those of us that haven’t mastered the skill, scale to single unders but make a few double under attempts every round!

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Please note

We will be canceling our 6:30 class tonightin order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game. All community members are invited to attend as well! The game is tonight 1/19, 6:30 pm at Harper Junior High in Davis. Admission is free![/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

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort 2 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

3 Rounds for time

9 Hang Power snatch 95/65 lb
15 Push press 95/65 lb
21 Front squats 95/65 lb

Workout notes

Today’s workout is all about the barbell! We have some complex movements benchmarked at a fairly light weight.   The most complex movement for most will be the hang power snatch but the difficulty of the push press is high as well.  We’d like you to choose a very light weight for this workout and practice cycling the barbell quickly.  Break up each set in any way that you like but a large amount  of snatches and/or push press should not be difficult when you are fresh.[/vc_column_text][/vc_column][/vc_row]

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PLEASE NOTE

We will be canceling our Friday night 6:30 class this week in order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game. All community members are invited to attend as well! The game is this Friday, 6:30 pm at Harper Junior High in Davis. Admission is free![/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

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

7 rounds of 30 seconds on 30 seconds off at each station

Air assault for calories
Two-arm dumbbell power cleans 50/35 lb
Row for calories

Workout Notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count your total number of reps accumulated across all stations and rounds to come up with one score.  You will be working for a total of 30 seconds on each movement with 30 seconds to recover and move to your next station. Each “round” will include all 3 stations and last 3 minutes so you have a total of 21 rounds, hitting each movement 7 times.   There is rest after each movement so use your best effort to work continuously with strong effort at each station. This an interval style workout in a longer time domain lasting 21 minutes so the potential for a high amount of volume is present. If you are new to CrossFit or that level of volume consider scaling to 4 or 5 rounds.[/vc_column_text][/vc_column][/vc_row]

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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

for time

18-15-12
Thruster 115/85 lb

400M Run after each round

Workout notes

Today’s workout is a classic CrossFit couplet. The first ever workout on Crossfit.com was in fact a thruster and running couplet just as this one is! The thruster weight should be light in comparison to your strong effort squat clean so load up a weight you can knock out a large number up reps with while fresh.  Breaking up your thruster sets might be a good idea given the amount of time you’ll be spending on the run.  The runs are weighted heavily in terms of time spent for this workout so you don’t want to spend the first half recovering from a max effort set of thrusters!

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Please note

We will be canceling our Friday night 6:30 class this week in order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game.[/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

EMOM for 10 Minutes
1 Power clean + 1 Hang Power clean

We’re working on a barbell complex in today’s skill work.  For a power clean you’ll want to receive the bar at the shoulders while in a partial squat stance.  Catch the bar above with your hip crease above the top of your knee.  If you are performing the lift properly you will most likely need to drop progressively lower during the hang power clean and as the bar gets heavier.

WOD

AMRAP in 10 Minutes
10 Lateral burpee over the bar
10 Deadlift 225/155 lb

Workout notes

This deadlift should be fairly light compared to your max but moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping if needed.[/vc_column_text][/vc_column][/vc_row]

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Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.[/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”][vc_column_text]

WOD

AMRAP in 15 Minutes
18 medicine ball clean 20/14 lb
15 sumo deadlift high pull 95/65 lb
12 push-ups

Workout notes

Today’s workout is a time priority triplet with two foundational CrossFit movements and a set of a strict bodyweight movement.  Try your best to fully open your hips for every medicine ball clean prior to dropping under the ball in your squat.  Remember to slide your hands around the ball so that it doesn’t rotate as you drive your elbows forward.  Don’t let the light load on the barbell trick you into using only your arms and performing upright rows.  Create explosive vertical hip drive by violently open your hips as the bar passes your knees.[/vc_column_text][/vc_column][/vc_row]

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WOD

3 Rounds for time
30 Box Jump Overs 24/20″
200M Uneven farmer carry
30 One arm push press

Workout notes

Today’s workout is a three round task priority triplet. Don’t be fooled into thinking this is a short workout by the fact we have only three rounds.  Each movement comes in a high volume format so you’ll want to find a sustainable pace early and break up each set so you can keep moving.  Choose two challenging objects to carry and distribute the work across both arms by rotating at the 200M turn around point.  At the end of each round perform 30 push presses with either of the weights.  If you are feeling bold you can use the heavier of your two weights but you’ll want to test it out beforehand and make sure you can easily do 10+ with your chosen weight while fresh.  Break up each set of 30 in whatever way you see fit but just as with the kettlebells remember to break up the work evenly across both arms.[/vc_column_text][/vc_column][/vc_row]

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WOD

AMRAP in 25 Minutes

400M Run
90 seconds rest

Workout notes

 For this workout your score will be the total number of rounds you complete forcing yourself to hold 90 seconds rest after every run.  The only exception to that rule is if you have enough time to complete another round in the last few minutes of the workout by cutting the 90 seconds rest and then starting out on another run if your split times have been under your remaining time.  Keep track of your splits and start your first round at a submaximal, strong effort.   Run at a pace you can hold for several rounds so you can increase intensity as the rounds accumulate. Your score will be the total number of 400M runs that you complete.[/vc_column_text][/vc_column][/vc_row]

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Skill

EMOM for 10 Minutes
1 Hang squat snatch from above the knees + 1 hang squat snatch from below the knees

Our skill work today focuses on the difficult hang squat snatch.  We are doing a  a two position lift that has you first snatching from above the knees and then below the knees.  This is meant to be unbroken and for most athletes that will mean keeping the load fairly light and using this as skill work.  Practice keeping your hips down and knees back as you hit each position.  Remember if the overhead squat is a difficult for you, you are not alone! Go only as deep into your squat as you are able to safely and under control.  Practice good mechanics rather than loading up too much weight and hitting ugly lifts.   If the squat isn’t happening today perform power snatches.[/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”][vc_column_text]

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Wall ball shots 20/14 lb 10/9′

100M Run after every round

Workout notes

Today’s workout is a time priority couplet with an ascending rep scheme.  Your score will be the number of wall ball shots completed in any round where you finished the 100M run as well. If you completed the round of 40 and finished with 20 wall ball shots into the round of 50, your score would be 40+20.  With an ascending rep scheme like this one you can expect the wall ball shots to increase in difficulty as you fatigue.  There is no need to perform large unbroken sets during the first few rounds if it is going to leave you too winded to move quickly on the run and start the next round.  Break up your sets early and try to maintain short rest intervals.  The run is on the shorter side so use that as a bit of recovery but keep up a moderate pace and return quickly to start your next round.[/vc_column_text][/vc_column][/vc_row]

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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.[/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”][vc_column_text]

WOD

AMRAP in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet.  Your score will be your total number of rounds plus any additional reps completed.  Each round starts with a set of push-ups.  The push-up volume will add up over 15 minutes so expect that movement to increase in difficulty as you fatigue.  Do your best to maintain the same movement standard throughout the workout rather than scaling mid workout just to complete more reps.  Kettlebells are incremented by 4kg so increase of what you normall swing can feel pretty significant. If you are considering bumping up your kettlebell weight this time around try performing the workout with russian style swings rather than going overhead.[/vc_column_text][/vc_column][/vc_row]