Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be open for one class tomorrow, New Years Eve at 9AM. We will be closed Monday the 1st. Normal hours return Tuesday. [/creativ_alertbox]

WOD

AMRAP in 20 Minutes
9 Toe-To-Bar
12 Power Clean 135/95 lb
15 Box Jumps 24/20″

Workout notes: Today’s workout is a time priority triplet that falls into a long time domain.  Remember to pace yourself and start out at a sustainable pace.  That usually means tackling the toe-to-bar in repeatable set sizes and slowing your cadence on the barbell and box jumps.  We have a long workout with a potential for a high volume of reps on the pull-up bar.  If you find your grip giving way and a tear coming on scale to some form up sit-up.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique. The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause. If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land in a deep squat with while keeping your feet flat and your chest up. Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch with a pause in the catch position and add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes

10 Overhead squat 95/65 lb
10 Alternating one arm russian kettlebell swings 32/24 kg

Workout notes:  Today we have two difficult movements in a task priority couplet.  The overhead squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from hands to hips. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  Don’t be afraid to use an empty bar or PVC pipe if you want to work on the skill. If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Break up the swings any way you want but distribute the work evenly across both arms. Alternating arms by switching as the kettlebell is at the apex of the swing will be the most efficient but the transfer is a difficult skill. If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead.  You will most likely find the one arm variant to be a little more difficult that your standard swing!

Skill

10 Rounds of 30 Seconds work 90 seconds rest

Air assault bike for calories

For our skill work today we have 20 minutes of interval work on the assault bike.  Every 2 minutes you will bike for 30 seconds. Spend the rest of the 2 minute interval resting while your partner works through their 30 seconds.  This is a good opportunity to get familiar with the air-bike and test your capacity.  We have a 1:3 work rest ratio so that gives you the opportunity to go at a strong effort for your 30 second work period. That doesn’t mean you should go all out early on! Use those first 2-3 rounds as warm up and try to increase your intensity across all 10 rounds.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders set a rep scheme for yourself that will be manageable under fatigue.  25-20-15-10-5 would be a great option if you are still working on this difficult skill or you could even choose to do 10 double unders every round without changing the sit-up rep scheme. If you are not sure of your double under capability you can choose to perform twice as many single unders with a double under attempt every 10 jumps. If you are worried about this volume of sit-ups you can skip the first set of 50 and start with 40 instead. If you choose this scaling option your workout will end after your set of 10 double unders.

Skill

EMOM for 10 Minutes
3 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes

10 Pull-ups
20 Push-ups
30 Squats

Workout notes: Today’s workout is a time priority triplet.   Today we’ll perform 10 minutes of double Cindy.  Doubling the reps of the classic CrossFit workout will increase the difficult of all three movements.  We’ll work for half the time of Cindy so the total volume will end up being a little lower. Scale the pull-ups by using a band or performing jumping pull-ups.  You’ll want to scale in such a way that you retain the stimulus of the the pull-up.  Keep those push-ups as strict as possible and hit the bottom of your squat even when get fatigued!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We are closed today! Normal hours return Wednesday the 27th![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We are closed today and tomorrow the 26th for the Christmas holiday! Normal hours return Wednesday the 27th.[/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are open for only one class today at 9AM. Closed tomorrow the 25th and Tuesday the 26th! Happy Holidays![/creativ_alertbox]

WOD

12 Days of Christmas

for time*

1 wall walk, handstand kick up on wall or freestanding handstand attempt
2 one arm alternating man-makers
3 goblet squats
4 one arm alternating snatches
5 push-ups
6 sit-ups
7 burpees
8 one arm alternating clean & jerks
9 jumping squats
10 one arm overhead walking lunge steps
11 broad jump 6′
12 calories (your choice rower or assault bike)

Start with 1 , then 2-1, then 3-2-1 and so on. Your last round will be 12-1.

*35 minute cap

Workout notes: Today’s workout is a variation of a classic holiday CrossFit rep scheme. You’ll start with a handstand attempt. If you are proficient at kicking up into a handstand and feel confident you could safely do so under fatigue do them in open space and try to reach a freestanding static hold momentarily or for a few seconds.  Scale to a kick up on the wall or a wall facing wall walk.  You’ll perform one attempt every round starting with the first round.  Your second round will have two man-makers and one handstand, the third round starts with three goblet squats before you do another set of man-makers and a handstand push-up.  Continue in this fashion until you get to rower or bike where you will complete twelve calories to start your final round.  Use either a dumbbell or a kettlebell.  If you do use a kettlebell you’ll want to make sure your kettlebell has a stable enough base to perform the man-makers.  This workout will probably seem simple at first but we have a total of 364 reps so the volume is high! There are a lot of transitions and each set has a low rep count so keep working at a constant pace throughout the workout.  Have fun and Happy Holidays!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are open for only one class tomorrow, the 24th, at 9AM. Closed Monday the 25th and Tuesday the 26th![/creativ_alertbox]

WOD

AMRAP in 20 Minutes

60 Double Unders
12 Deadlift 155/105 lb
9 Hang power clean 155/105 lb
6 Push Jerk 155/105 lb

Workout notes: Our workout today is a mash up of the difficult hero workout “DT” coupled with a large set of double unders! You’ll perform 60 double unders and one round of DT for 20 minutes. Your score will be the total number of reps and rounds you complete.  The double under is a difficult movement and if you haven’t mastered it yet scale to a number of repetions you can complete in about 1 minute.   The push jerk or hang clean will most likely be the weight limiting factor for this workout rather than the deadlift so scale your load based on either of those movements and use that weight for the entire workout.

This is our Holiday Schedule for the next two weeks! It’s hard to believe the end of the year is already here! #crossfitdavis #holidays ????????

A post shared by CrossFit Davis (@crossfitdavis) on Dec 18, 2017 at 9:05am PST

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

4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups

Workout notes: Today’s workout consists of a total of 12 minutes of work with 4 rounds at each of the three stations.  There is no rest period between rounds and you may start on any station but continue through all 3 stations in the same order for every round. Your score will be your total number of repetitions accumulated across all 3 stations in four rounds.