Category: Workout of the Day

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   A band can be used for kipping pull-ups, but make sure to use one that still makes the pull-up difficult while practicing the skill and cadence of your swing. If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes
100M Uneven Farmer Carry
20 Push-ups

Workout notes: Today’s workout is a time priority couplet with a weight carrying movement and bodyweight push-ups.  Choose two objects to carry down to the wall and back.  The load is up to you but choose something that taxes your grip somewhat and switch arms at the turn around point so that you distribute the work evenly across both arms.  Use a challenging weight but don’t go so heavy that you have to break up the walk down to the wall several times.  If you do find that you can easily make it to the wall and back without putting the weights down at any point, you may have gone too light.

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort double in the front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up throughout your full range of motion.

WOD

For time

21-18-15-12-9-6-3
Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes:  Today’s workout is a CFD classic the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if need but to keep the original stimulus try just adding some rest between reps and keep your jumps explosive.

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 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes

21 Wall ball shots 20/14 lb 10/9′
15 Burpees
9 Toe-To-bar

Workout notes: Today’s workout is a time priority triplet with quite a long duration and three simple but difficult movements when performed at high volume.  Use a medicine ball that you could consistently complete each round in 2-4 sets when you start out.  Obviously your strategy may change as the workout gets under way but you should not be struggling to complete 21 reps at the start of the workout.  We’ll do vanilla burpees today, that means you’re going to remain in place and finish each rep by jumping and clapping overhead.  Keep your reps honest and try to reach full extension with your feet in the air for every rep. If it becomes difficult as you get tired, be sure to add some rest.  The toe-to-bar volume could get pretty high so be careful not to tear and switch to sit-ups or v-ups if needed.

Skill

EMOM for 10 Minutes
1 Slow pull squat clean + 1 squat clean

Today’s skill work is a difficult complex with the barbell.  You’ll perform a total of two squat cleans every minute. In the first rep you’ll pull from the floor as slowly as possible. Focus on keeping a your back angle static through the slow pull from the floor and violently drive the bar to upwards after the bar passes your knees. This feel a lot like a clean with a pause at the knees but with a little more power.  The purpose of this drill is for you to practice bringing the bar from the floor with your hips and shoulders moving together.  Set your back and keep it locked throughout the lift.  Focus on sweeping the bar inward by engaging the lats.  After you have completed the lift with the slow pull, reset the bar and complete another rep at full speed.  You may do these as TnG if you like but that is not required.

WOD

AMRAP in 10 Minutes
20 Overhead walking lunge steps w/ plate 45/35 lb
100M Run

Workout notes: Today’s workout is a time priority couplet with a bodyweight movement and the difficult overhead walking lunge step.  We’ll use a plate for our lunges so choose a weight you know you can keep locked out overhead with the shoulders and elbows stacked and in a good position.  Keep your torso upright throughout the entire range of motion.  If your shoulder mobility doesn’t allow for a good position overhead scale the lunges by holding the plate at your chest your performing bodyweight lunges. The lunges will be fairly taxing so break them up if needed and remember you have a short run that will provide a little bit of recovery.

WOD

AMRAP in 20 Minutes
5 Broad Jumps 6′
10 Pull-Ups
15 Goblet Squats 24/16 kg

Workout notes:  Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind the seam and clear the mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter.  Holding a kettlebell goblet style is a great way to practice your squatting technique.  The kettlebell will help you keep you torso upright if you practice moving your shoulders and hips together.  The goblet squat will be difficult at high reps so don’t sacrifice your form for a higher score! Make sure your mechanics are pristine rather than cranking out ugly reps.

WOD

5 Minutes of Air Assault bike for calories
5 Minutes of alternating dumbbell snatches 50/35 lb
5 Minutes of push-ups
5 Minutes of rowing for calories

Workout notes: Today you’ll spend five minutes at each of four stations.  You’ll score your workout by the total number of reps you accumulate across the entire workout. There is no rest between stations so give yourself some time to transition between movements.  Start on any station but keep the order the same as you transition. You’ll only have one five minute interval at each location so go hard but remember to leave something in the tank as you have a longer duration workout that totals 20 minutes.

Skill

EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of strict pull-ups then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of strict pull-ups.

WOD

AMRAP in 12 Minutes
1-2-3-4-5-6-7 …
Power clean 185/135 lb
2-4-6-8-10-12-14 …
Lateral burpees over the bar

Workout notes: Our workout of the day for December 15th is a combination of two difficult movements. We’ll use an ascending rep scheme and benchmark the workout with a moderate load on the barbell.  All of those factors should make this quite a challenge.  The best strategy for the barbell will most likely be single repetitions with short rest between attempts. If you are not usually RX’ing workouts this would be a great opportunity to bump up the load you normally use slightly.  Burpees will be most difficult performed with a two footed jump over the bar.  Scale to step overs if for any reason you should not jump but not because it’s easier! Add some rest if needed and keep your movement consistent.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause below the knees + 1 Squat Snatch

Today we’ll be working the difficult squat snatch.  Start with full snatch pausing at the knees and follow that up with a full snatch. Start lifting the bar off the floor while your hips and shoulders rise together.  Pause with the barbell below your knees and the drive the bar up by explosively opening the hips.  Receive the bar overhead while you quickly descend into an overhead squat.  The overhead squat requires a high level of mobility. Make your best effort to descend safely into your deepest squat possible.

Metcon

AMRAP in 10 Minutes

10 One arm dumbbell push press 50/35 lb *
15 Box Jumps 24/20″

* alternate arms each round

Workout notes: This workout is a time priority couplet of bodyweight and weightlifting movements. Both movements recruit a similar movement pattern so pace yourself accordingly. Test out your chosen dumbbell weight with BOTH arms. Most of us have a dominant arm so you’ll need to be sure the weight you use is appropriate for both arms.  You’re not required to go “unbroken” in the workout but you absolutely should be able to perform a set of 10 while you are fresh and it should feel fairly easy.  Breaking up your reps during the workout might be a good strategy but if your dumbbell is so heavy that you are forced to break up a set of 10 during warm-up you may need to go a little lighter.

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

5 Rounds with 3 minutes on 1 minute off

9 Air Squats
6 Deadlifts 135/95 lb
3 Power Cleans 135/95 lb

Workout notes: Today’s workout is in the same format as the famous CrossFit workout “The Chief”.   Your score will be your total number of completed rounds across all 5 of the 3 minute rounds plus any additional reps in an incomplete round.  Treat each 3 minute period as a 3 minute AMRAP restarting on the air squats regardless of where you finished in the previous round.  The power clean will be the most difficult movement so scale your weight based on the clean rather than the deadlift.  We’re looking for a light weight that is 60% or below your 1RM.  Choose a weight you could perform 3 quick singles or even TnG if possible.

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes

10 Kettlebell Swings 32/24 kg
20 Med ball sit-ups 20/14 lb
30 Double Unders

Workout notes: Today’s workout is a time priority triplet with three movements we see quite frequently.  This a longer duration workout so you should be looking at working at a sustainable pace throughout.  The number of swings in each round is on the lower side so if you have been considering testing out a heavier weight this would be a great opportunity. Don’t be afraid to try russian style swings if this is your first time with a new weight. Double unders are always difficult to master so first try scaling to a number of reps you can complete in every round.  If you are not sure how many to do give yourself no more than a minute on that station. If double unders aren’t happening feel free to do single unders but make a double under attempt every round!