Category: Workout of the Day

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Please note

We will be closed tomorrow, Saturday the 27th while we host the CrossFit Adaptive certificate course.[/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

1 RM Squat Snatch

For today’s skill work we are working up to a one rep max squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD

AMRAP in 10 Minutes
20 one arm alternating kettlebell cleans 32/24 kg
10 goblet step ups 32/24 kg, 24/20″

Workout notes

Today’s workout is a time priority couplet where you will use a kettlebell for both movements.  Most athletes will want to choose their weight based on the goblet step ups.  Adding weight to the step up increases the difficulty by a lot.  You’ll need to carry the kettlebell at  your chest using both hands throughout the entire range of motion of the movement.  Pay special attention to the height of your box.  Use a height with which you can keep your chest upright as you climb the box.  Performing one arm cleans with a kettlebell requires different technique when compared to a dumbbell clean.  Each rep starts by deadlifting the kettlebell from the floor between your legs and driving it upward by creating vertical hip drive.  At the end range of motion rotate your wrist around the kettlebell so it finishes on the outside of your shoulder with your elbow tucked in.[/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][/vc_row]

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course[/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

Tabata double unders 

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

for time

50 Thruster 75/55 lb
25 Lateral burpees over the bar
50 Hang power clean 75/55 lb
25 Lateral burpees over the bar
50 Push press 75/55 lb

Workout notes

Today’s workout is a light barbell centered workout! This workout comes in the format of a chipper meaning you will perform all reps of one movement prior to moving on to the next.  We start with a large set of the difficult thruster.  The benchmark load is light and for most athletes the thruster weight should determine your weight for the workout rather than the hang clean or push press.  With all three movements you should choose a weight with which you can perform the entire chunk of 50 reps in only a few sets. If you normally use weights that are around the benchmark load consider using an empty barbell!  Burpees will be most difficult when performed jumping over the barbell.  As a scaling option consider vanilla burpees jumping and clapping in place or stepping over.  Either way choose a standard you can maintain for the entire workout and at a steady pace.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course

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Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 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

AMRAP in 12 Minutes
20 Sit-up
10 Push-up

Workout notes

Today’s workout is a time priority workout with two simple bodyweight movements.  The set sizes in each round are relatively low but the volume with accumulate across the twelve minutes we have dedicated for this workout.  Push-ups usually increase in difficulty as you become fatigued.  When that happens your best long term strategy is to just add some rest and break up each round into smaller sets rather than progressively scale to an easier movement.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course[/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

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

AMRAP in 15 Minutes

15 Kettlebell Swings 32/24 kg
15 Box Jumps 24/20″
15 Air Squats

Workout notes

Yesterdays workout was all about speed but today we have a very different task. We have a time priority triplet with what will amount to a high volume of repetitions for all three movements. That means you’ll want to start at a sustainable pace and try to hold that for the entire workout. We are combining a light high rep weightlifting movement with the explosive box jump and fundamental air squat.  You’ll want to swing a kettlebell that you can easily complete each round in 1-2 sets and a box height you are comfortable jumping too.  Establish a sustainable rate for your box jumps by resting momentarily on top of the box to catch your breath and descend when you are ready for another rep.  Pace yourself such that the rest between reps is the same during all of your rounds regardless of fatigue.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course.[/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

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 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

18.Zero

for time

21-15-9
alternating dumbbell snatch 50/35 lb
burpees, jumping over the dumbbell

Workout notes

Today’s workout comes to us from CrossFit.com!  This workout is a teaser for the annual CrossFit competition held worldwide at many affiliates. The Open starts on February 22, and registration is live now!  Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Scale the dumbbell snatch by load and perform step over burpees if necessary.

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WOD

7 rounds of 2 Minutes on 1 Minute off

2 power cleans 185/135 lb
4 jumping alternating lunge steps
6 push-ups

Workout Notes

Today’s workout will be scored as you would score the classic CrossFit workout “The Chief”. Complete as many rounds and reps as possible in each two minute interval.  Your score for that cycle will be the total number of rounds plus any additional reps completed. Each cycle starts from the top with two power cleans.  After your workout is complete your score will be the total number of rounds you completed as well as the total number of additional reps completed.  Don’t be fooled by the shorter interval into thinking this workout is a sprint.  The rep count in each movement is low but the total workout time is long and the volume will accumulate.  Practice fast transitions but work at a sustainable pace from the start.  The benchmark load is on the heavier side but that doesn’t mean you should be performing anything near a max effort lift. Something in the 60+ percent range would be appropriate.

[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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