Category: Workout of the Day

Skill

Back Squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters if you think there is ANY chance you will not easily make all 7 reps. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes: “Grace” is a well known classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.  Use a weight with which you can consistently perform the lift with good mechanics.  Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max. Note that this workout is a repeat! We last did this on June 30, 2017!

WOD

5 Rounds with one minute on each station

Barbell Overhead Squats 45/35 lb
Kettlebell Sumo deadlift High Pull 24/16 kg
Double Unders
Two arm dumbbell Push Press 35/20 lb
Row for calories
Rest

Workout notes:  Today’s workout is in the format of the classic CrossFit workout “Fight Gone Bad”.  We’re trading the barbell movements for odd objects and wall ball shots for the difficult overhead squat.  The overhead squat requires a great deal of mobility and coordination so working with an unloaded barbell, training bar or PVC is a great way to learn the movement.  Practice keeping your shoulders internally rotated with your chest up throughout the entire range of motion. If shoulder mobility is an issue scale the movement to front squats.  You will score your workout by the total number of repetitions you complete across all 5 rounds to come up with one big score at the end.  The benchmark loads for this workout are on the lighter side but we’re working for an additional 2 rounds over what is normally in Fight Gone Bad so start out at moderate pace rather than going all out early and try to maintain your effort throughout.

WOD

AMRAP in 20 Minutes
15 Box Jump 24/20″
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb

Workout notes: Today’s workout is time priority triplet that falls into a longer time domain.  No barbells today but you’ll have two dumbells to deal with for two of our movements. The dumbbells should be held at each shoulder as you work through the lunges.  Keep your elbows upright and even try tilting the dumbbells back onto the shoulder so you are not carrying the dumbbell load with only the arms.  Perform the burpees with your hands on the dumbbell and practice closing the hips quickly and bringing your feet to your starting deadlift position. Spring up quickly and keep your back straight as you stand up.

Big shoutout to our TWO Champions of Fun this year! These two people embody what CrossFit Davis is all about! Thank you both for being shining positive examples in our community! #crossfitdavis #championsoffun #COF #community #hometownhoedownIV #hohohoedown

A post shared by CrossFit Davis (@crossfitdavis) on Dec 4, 2017 at 6:02pm PST

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t forget you can check results results for the Hoedown at hometownhoedown.com![/creativ_alertbox]

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

50-35-20
Wall ball shots 20/14lb  10/9′
Kettlebell Swing 32/24 kg

Workout notes: Today’s workout is a task priority couplet of two common conditioning movements. We see both movements with high volume reps in each so plan on breaking up your rounds and working with sustainable set sizes while keeping short rest periods.  Pay attention to your kettlebell swing technique! You’ll want the movement to be primarily driven by the posterior as the wall ball shots will fatigue your squat.  Use a partial squat with a violent hip opening to drive the kettlebell up!

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 unless you’re very comfortable with the movement!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

10 Rounds

30 seconds assault bike for calories
30 seconds rest
30 seconds sit-ups
30 seconds rest

Workout notes: Today’s workout is all about our brand new bikes!  You’ll spend 30 seconds accumulating as many calories as possible before resting and transitioning to sit-ups.  The bike will have you breathing hard but you’ll have 90 seconds to recover and perform 30 seconds of sit-ups.  Use this opportunity to get familiar with the bike and test your capacity. Start with a moderate effort on the bike and try to increase your effort by the end of the workout.  Keep an eye on your the “RPM” metric and establish a rate that is sustainable for your.

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

AMRAP in 12 Minutes

30 Alternating Dumbbell Clean & Jerk 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority couplet with a weightlifting movement and short run.  The dumbbell clean and jerk is probably an unfamiliar movement but shares the same mechanics with it’s barbell cousin. Start with the dumbbell on the ground and aggressively open the hips to drive it to your shoulders. Your arm should be internally rotated when you receive the dumbbell at your shoulders.  This puts you in a good position for the jerk.  Dip and drive the dumbbell upward while you keep your thumb facing behind you. The dumbbell with be perpendicular to the body when performed correctly.  TnG is an option but not required! You can transfer the dumbbell overhead or at the shoulder.  Try testing out both methods and see what method feels the safest and most comfortable.

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

AMRAP in 20 Minutes *

2 Push-ups
1 Jumping pull-up

*  10 Air Squats EMOM

Workout notes: Today’s workout is a little bit like the classic CrossFit workout “Cindy”. The workout is entirely bodyweight and in a longer time domain. We’ll use the minute timer to add a buy in for the push-ups and pull-ups. Perform 10 squats every minute prior to working on the AMRAP.  For the jumping pull-ups use a bar that is outside of your reach, we want you to pass through some portion of a strict pull-up if possible.  Score your rounds by counting the number of pull-ups you complete. Every time you complete a pull-up you’ll mark one round.

New hoodies are in! 50$! So comfy and cozy! Pick one up at the gym this week! #crossfitdavis #cfd #hoodies

A post shared by CrossFit Davis (@crossfitdavis) on Dec 3, 2017 at 6:35pm PST

Skill

EMOM for 10 Minutes

Snatch with pause below the knees + pause in the overhead squat

Today’s skill work focuses on the most technically challenging lift that we encounter.  You will perform one repetition with a pause below the knees after the first pull from the floor and a pause in the bottom of the overhead squat after you receive the bar overhead. Introducing the pause into this lift is a great way to practice the positions that you need to hit in order to be successful.  Your focus should be to hit each position with a medium to moderate weight.  Definitely less than your max but a bit heavier than what you might use in a metcon.  If you are new to the lift try power snatching the bar and setting up for an overhead squat and descend as deep as your current mobility level allows.

WOD

AMRAP in 10 Minutes
15 Power Snatch 75/55 lb
12 Thrusters 75/55 lb
9 Lateral burpees over the bar

Workout notes: Today’s metcon has two light but taxing barbell movements.  You should be able to perform a large set of snatches as well as a set of 12 thrusters with your chosen weight. There is no requirement to go unbroken (and it might be a bad idea!) during the workout but if you are unable to do that fresh you have probably chosen a weight that is too heavy.  Choose a barbell load that is light and allows you to move quickly.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]The Hometown Hoedown IV was a huge success!! Thank you to everyone who participated in any way! We are so grateful for the amazing community at CFD! [/creativ_alertbox]

WOD

Tabata Row for calories
Tabata Box jump
Tabata Air Assault Bike for calories
Tabata Double Unders

Workout notes: Today we have a delicious pairing of monstructural and plyometric conditioning movements. Our workout is 32 intervals of 20 seconds on and 10 seconds off.  You’ll complete 8 consecutive rounds at each station completing as many reps as possible in each 20 second work period. Use this opportunity to practice a consistent work:rest pace.  You have set work and rest periods so maintain a strong effort during each work period and use each 10 second rest to recover for your next round.  There is no rest scheduled as you transition movements so plan your for this during your workout.  Your score for this workout will be your total reps completed across all 32 rounds.

Hometown Hoedown IV Today!!

Today we hold our annual member celebration and in house competition! Heat times are listed below.  All athletes please arrive at 8:00AM for briefing and warm-up! Podium and party will start around 1PM.  All members and friends are welcome!