Category: Workout of the Day

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t miss out on the fun for a good cause! This Friday at the gym we’ll be canceling the 6:30pm class to carve pumpkins, eat Halloween treats and drink @sudwerkbrew. All you have to bring is a pumpkin to carve and a cash donation for those affected by the Napa/Sonoma/Santa Rosa fires! Bring your kids, family and friends! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin[/creativ_alertbox]

Skill

EMOM for 10 Minutes

2 Power Clean

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do two quick singles.  For a power 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.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

AMRAP in 10 Minutes

3-6-9-12-15 …
Power clean 155/105 lb
30 Double unders after every round

Workout notes: Today’s workout is a classic couplet of double unders and power cleans.  The barbell reps will increase for every round you perform and the double unders will remain at 30 reps per round. The workout will lean heavily on the jump rope in the first few rounds and finish with large sets on the barbell. You score will be the highest round your complete both the cleans and double unders. For example, if you completed 15 cleans and 5 double unders in the round of 15, your score would be 12+20.  The suggested load on the barbell is on the moderate side.  Use this opportunity to bump up the weight you might normally use in a metcon.

WOD 

5 Rounds for time
30 Air Squats
20 One arm overhead walking lunge steps
100M Uneven Farmer carry

Workout Notes: Today’s workout is heavy on the lower body. You’ll start each round with 30 air squats followed by 20 one arm overhead walking lunge steps.  You will lunge with one of the weights you are using for your farmers carry so it is up to you how heavy you go here. You can choose to use a kettlebell or a dumbbell here depending on how the weight feels overhead.  Once you finish out the lunges hang on to your weight and head outside for your farmer carry down to the wall and back. Enjoy the sunshine while we have it!

WOD

5 Rounds of 3 Minutes on 1 minute off

3 Hang Power cleans 185/135 lb
6 One arm dumbbell shoulder to overhead 50/35 lb
18 Double Unders

Workout notes: Today’s workout will be scored like the classic CrossFit workout “The Chief”. You will be completing as many rounds as possible in each three minute interval. Count your completed rounds and additional reps across all five cycles.  You will restart with hang cleans at the beginning of each cycle. The benchmark barbell weight is on the heavier side with low reps so use this opportunity to attempt a little bit heavier weight than you would if you encountered a higher rep set.  The dumbbell shoulder to overhead can be performed as a jerk or push press.  Use whatever method is more efficient for you personally. Break up the STO as you see fit but do distribute the work evenly across on both arms. The double under set size is relatively low.  If you are new to double unders work for no more than 30 seconds on the movement or scale the volume to a number you can maintain throughout the workout.

Skill

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish. If you are approaching a max today we’ll use two spotters, one on each side of the bar.  With spotters on hand you do not want to bail on the lift. In the unlikely event you get stuck in the bottom of your lift your spotters will help you up so you can re-rack the bar. Don’t be too proud to ask for spotters! When it comes to back squatting safety is always our number one priority.

WOD

AMRAP in 15 Minutes
20 Toe-to-bar
400M Run

Workout notes: Today you’ll be working for 15 minutes on toe-to-bar and running.  A set of 20 is on the larger side but this workout is formatted similar to an interval style workout in that your arms will get some recovery as you perform the runs.  Remember that running is a skill too! Pairing a gymnastic movement with a monostructural one lets you push the pace for both.  Practice using good running form and try to sustain strong effort splits for each run.

Skill

Squat Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort 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

for time

21-15-9

Burpee
Wall ball shot 20/14 lb 10/9′
Alternating Dumbbell Snatch 50/35 lb

Workout notes: Today’s workout is a task priority triplet of three simple movements. We use drop sets in each round so you can keep up the intensity as you work through all three movements and rounds.  Complete your burpees by jumping and clapping overhead to finish each rep. Choose a wall ball weight and height you can maintain through all three rounds even when you are under fatigue. The dumbbell snatch can be performed as TnG or as single repetitions but do alternate every rep to distribute the work evenly.

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 12 Minutes

12 Power Clean 95/65 lb
8 Front rack walking lunge step 95/65 lb
4 Strict press 95/65 lb

Workout notes: Today’s workout is all about the barbell! The benchmark load is on the lighter side so you should be looking to use a weight you can perform very large sets with. Going unbroken isn’t required of course but if you find you are unable to perform each round in 1-2 sets per movement, you may have gone too heavy.  Most athletes will need to choose their barbell load based off of your abilities in the strict press or lunge.  You’ll need to go with the lighter of the two movements. Lunges have an increased level of difficulty because they are unilateral and the press requires you to remain static below the shoulders which eliminates the efficiency you would get from a push press or jerk and focuses on shoulder strength.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Next Friday we are having a pumpkin carving party and gift card collection for those affected by the Nor-Cal Fires. Bring a pumpkin to carve, carving tools if you have them and a gift card to donate. We will have Sudwerk beer and Halloween treats! The fun kicks off at 6:30 pm after the 5:30 class. Bring your kids, family or friends! [/creativ_alertbox]

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

for time

21-18-15-12-9-6-3
Medicine ball sit-up 20/14 lb
Box Jump 24/20″

Workout notes: Today’s workout is a task priority couplet with two bodyweight movements but we’ll be upping the ante on the sit-ups and adding a medicine ball.  Tap the ball behind your head and between your feet for every rep.  Scale to a box height you can successfully jump to throughout the entire workout using a smaller box or a stack of plates.  If for any reason you should not be jumping you can perform step ups on a regular box.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Mark your calendars! The date is set for our 4th annual Hometown Hoedown, in house competition and member celebration. Don’t miss it! This year will not disappoint! [/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Kipping chest to bar pull-ups
[even] 40 second arch hold

For this skill work you will be working on maintaining a set of kipping pull-ups for 5 rounds and an arch hold for 5 rounds. If you are new to the kipping swings 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 use 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.  On even rounds you will work the arch position for as much of 40 seconds as possible. Keep your body tight with legs and arms extended.  For an additional challenge try hold a PVC pipe with your arms outstretched.

WOD

AMRAP in 10 Minutes
10 Medicine Ball Clean 20/14 lb
10 Push ups

Workout notes: Today’s workout features one of CrossFit’s nine foundational movements.  The medicine ball clean may look simple but it requires quick reflexes and coordination to perform properly. Start by deadlifting the ball off of the floor and as the ball passes your knees quickly open the hips to create some vertical momentum.  Immediately after full extension you will need to drop under the ball while rotating your hands around the ball while dropping into a full squat.  Stand up and you have finished the rep.  Scale your push-ups to a standard for the entire workout even as they become more difficult under fatigue. Maintain a rigid torso throughout the entire rep.

WOD

AMRAP in 20 Minutes
15 Deadlift 155/105 lb
12 Hang power clean 155/105 lb
9 Push-Jerk 155/105 lb
200M Run

Workout notes: Today’s workout is a twist on the classic CrossFit hero workout “DT“.  Complete as many reps and rounds as possible in 20 minutes of 1 round of DT and a 200M run.  With each round you will have a bit of recovery for your grip as you complete the run so use this opportunity to push the pace a bit on the barbell complex.  With that being said the running does take up a lot of time on this workout so you’ll want keep the intensity high and get back to the barbell as quickly as possible.  Most of us will need to break up the barbell movements into manageable sets so remember to strategize your rest periods so you don’t do additional reps of the deadlift and cleans when transitioning from one movement to another!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We will have a large group in the gym today from 10:30-12. The front of the gym and mobility room will be available for use after classes, but the main gym floor/pull-up rig etc. will not. Open Gym will be available from 12-2 if you have extra stuff to work on. Please plan accordingly! Saturday class times will run as usual![/creativ_alertbox]

WOD

Every 5 minutes for 30 minutes

[odd]

30 Wall ball shots 20/14 lb 10/9′
400M Run

[even]

400M Run
30 wall ball shots 20/14 lb 10/9′

Workout notes: Today’s workout is an interval style workout. You will have a total of 6 rounds with a 5 minute window to complete 30 wall ball shots and a 400M run.  You have 3 rounds each either starting on the wall ball shots or on the run. Try to complete each interval as fast as possible and rest with any additional time that you have.  If you run out of time in any round then complete the workout as an AMRAP of 30 wall ball shots and 400M run rather than using the alternating rep scheme. Your score will be the total time it takes to complete each round or your total rounds of 30 wall ball shots and 400m run if you are unable to complete each round under the cap.