Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: No 7:30PM Open Gym Tonight. We will be open for one class tomorrow (Thursday) at 8:30AM and closed Friday. Normal hours return Saturday.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM.

WOD

for time

40-30-20-10

Sit-ups with a medicine ball 20/14 lb
Box Jumps 24/20″

Workout notes: Today we have a high volume of two body weight movements.  With a volume of box jumps such as this you’ll want to establish as sustainable cadence that is a bit slower than how you would approach this in a sprint. This number of box jumps may be unfamiliar so consider scaling by lowering the volume or the height of your box.

Hours for this Holiday week! One class on Thursday! We will be closed on Friday and resume normal hours on Saturday. There will also be no 7:30pm Open Gym on Wednesday night. #crossfitdavis #earnthatturkey #holidays #thanksgiving

A post shared by CrossFit Davis (@crossfitdavis) on Nov 20, 2017 at 9:17am PST

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

for time

21-15-9
Deadlift 225/155 lb
Lateral burpee over the bar

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.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note! We will be holding one class at 8:30AM ONLY on Thanksgiving morning and closed Friday for the holiday. There will also be no 7:30PM Open Gym on Wednesday night. Back to Normal hours on Saturday. [/creativ_alertbox]

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two 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 rather than adding weight as you go.

WOD

With a clock set for 12 Minutes

1 Minute of double unders
1 Minute of squat cleans 135/95 lb
2 Minutes of double unders
2 Minutes of squat cleans 135/95 lb
3 Minutes of double unders
3 Minutes of squat cleans 135/95 lb

Workout notes: Today’s features a difficult timing format with increasing time at each station.  Your score will be your total number of repetitions completed in twelve minutes and both movements. If you have double unders you could potentially game this workout by going easy on the squat cleans but that is not the intent of this workout!  Go hard on both movements.  Keep in mind half of the workout time is spent in the final two stations so don’t go out too hard in that first round and leave something in the tank!

WOD

for time

1000M Run
20 Clean & Jerks 155/105 lb
1000M Run
20 Clean & Jerks 155/105 lb
1000M Run

Workout notes: Today’s workout comes to us in the format of a chipper! Our 1000M Run starts at the roll up doors, goes around the back side of the complex and out the of eastern exit of the complex. Turn around at the Cantrill road sign and make your way back to the gym on the same route. You’ll perform a total of 40 clean and jerks broken up by another Cantrill run.  With this format the best option for the clean and jerk will likely be single repetitions in quick succession.  You’ll want to use  a moderately weighted barbell but still below 60% range of your 1RM.  Review the power clean and push jerk prior to starting the workout and try to maintain a sustainable effort.  Finish up with another run to Cantrill and push the pace on your final effort of the day!

We’re so excited to announce our food truck for this year at the Hometown Hoedown IV! @saucylitos will be there serving up delicious food! We can’t wait! This is going to be the best year yet! Don’t miss it! #crossfitdavis #saucylitos #wingsandmore #partytime #hometownhoedownIV

A post shared by CrossFit Davis (@crossfitdavis) on Nov 17, 2017 at 9:10am PST

WOD

5 Rounds of 1 minute at each station
Row for calories
Box Jumps 24/20″
Overhead squat 75/55 lb
Rest

Workout notes: Today’s workout is in the format of the classic CrossFit benchmark, “Fight Gone Bad”.  You’ll perform as many reps as possible in one minute at each of three stations followed by one minute of rest before restarting on the rower.  Your score will be your total number of repetitions completed for the entire workout. Due to space limitations we’ll need to share barbells for this workout so grab some partners and work on establishing a squat load that all partners can agree on. You’ll want to be able to spend a large part of the minute accumulating reps with a very light load.  Don’t be afraid to scale the workout to an empty barbell or even a PVC.  If overhead mobility issues are holding you back switch to front squats but start working on that mobility outside of class!

Skill

EMOM for 10 Minutes

straight set of Kipping Pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  We saw this combination last Monday the 13th in our skill work. This time around we’ll working stringing together a set of kipping swings or pull-ups.  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  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  pull-ups.  If you are proficient at both movements work on Chest-To-Bar pull-ups and Triple unders!

WOD

3 Rounds for time

400M Run
21 Hang Power Cleans 115/85 lb
12 Lateral burpees over the bar

Workout notes: Today’s workout is a task priority triplet formatted like the infamous CrossFit benchmark “Helen”.  There’s a big bodyweight component to this workout with a potentially difficult weightlifting movement.  We have a rather high rep set of hang cleans.  The weight you choose should be on the lighter side of your max effort. Something in the 50% range or less would be a good estimate.  You’ll want to be able to complete each round of 21 in 2-3 sets from the start and 2-4 sets as you fatigue in your last rounds.

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 12 Minutes
10-20-30-40-50 …
Jumping alternating lunge steps
Wall ball shot 20/14 lb 10/9′

Workout notes: Today’s workout is a time priority couplet of a difficult plyometric movement paired with wall ball shots.  You’ll start with 10 reps of each movement and add 10 reps in each round.  Your score at the end of the workout will be the round you completed all of both movements and any additional reps in an unfinished round.  So if you complete the round of 40 and 20 lunges in the round of 50, your score would be 40 + 20.

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

10 Box Jump 24/20″
10 One arm alternating russian kettlebell swings 32/24 kg
10 Push-ups

Workout notes: Today we have a time priority triplet with two common movements and one we don’t see frequently! Box jumps are an explosive plyometric movement that require good power, balance and coordination to pull off a set of ten in quick succession.  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Alternate arms by switching as the kettlebell is at the apex of the swing but rest as needed. You will most likely find the one arm variant to be a little more difficult that your standard swing!  If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead. Finish each round with a set of 10 push-ups using the strictest standard possible for the entire workout.

Skill

EMOM for 10 Minutes

3 Hang Power cleans

Work up to a moderate weight Hang Power Clean and perform three repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 10 Minutes

50 sit-ups
25 front squats 115/85 lb

Workout notes: Today we have a time priority couplet with higher rep counts for both movements.  The large number of front squats in each round will be difficult so choose a weight with which you think you could perform the entire round in 2-4 sets.  Break up the round anyway that you like during the workout but test out your weight during warm-up and make sure you can perform 10+ reps easily.   Keep your knees tracked over your feet as you descend below parallel and practice keeping your chest and elbows up through the entire range of motion.

A post shared by CrossFit Davis (@crossfitdavis) on Nov 12, 2017 at 10:50am PST

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Hometown Hoedown sign ups are on the board! Get your name up there and join in the fun! December 2nd we celebrate the CFD community.[/creativ_alertbox]

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.  We saw this combination last Thursday the 9th in our WOD. This time around we’ll be tackling both movements interval style.  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 10 Minutes

15 Deadlift 135/95 lb
12 Front rack walking lunge steps 135/95 lb
9 Push jerks 135/95 lb

Workout notes: The lunge or the push jerk will most likely be the weight limiting factor in terms of strength for most of us.  Use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able perform good sized sets while maintaining good form when you are fresh.  Be sure to plan out your rest as you move through the workout so you can minimize any extra work.