Category: Workout 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.

WOD

7 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Workout notes: Start this workout in waves with up to 9 people on the rowers and then rotating to the wall ball shots and then the rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations! Approach this workout at a pace that is much faster than if this was a 15 minute AMRAP of both movements and see if you can hang on to the numbers that you start out with.  The focus of this workout should be intensity, intensity, intensity! Your score for this workout will be total calories rowed plus total wall ball shots.

WOD

“Wittman“

7 rounds for time of: *

15 Kettlebell Swings 24/16 kg
15 Power Cleans, 95/65 lb
15 Box Jumps, 24/20″

*30 minute cap

Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have a task priority triplet of movements that are common to us but will be difficult at this level of volume.  If CrossFit or this format is new to you consider scaling to 4 or 5 rounds.  We’ll use a 30 minute time cap regardless.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Skill

EMOM for 10 Minutes

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

Today we’ll be working on a difficult weightlifting movement.  You’ll have 10 attempts to complete a power snatch pausing below the knees after the first pull, followed by a full snatch.  You may perform both reps as touch and go but that is not required.  If you do drop the bar after your first rep try to complete the second rep quickly so that you leave most of the remainder of the minute for rest.  Practice catching the first rep in a partial squat and then descending into a full squat in your second rep.  If you are new to the lift catch your second rep as power snatch and try to ride the bar down into an overhead squat.

WOD

for time

15-12-9-6-3

Power Snatch 95/65 lb
Front Squat 95/65 lb

Workout notes: Yesterday our workout was a long time priority aerobic workout with only bodyweight movements. Today we have a task priority workout performed with only a barbell.  You should have a good idea what weight would be appropriate after the skill work. For this workout we’re looking for a weight that is less than 60% of your 1RM in both lifts. Most of us will need to adjust the weight based on our capability in the power snatch.  You’ll want to use a weight with which you can perform each round in just a few sets.  If you find that you are forced to do single repetitions early in the workout, you have gone too heavy.

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

400M Run
50 Double Unders
6 Strict Pull-ups

Workout notes: Today’s workout is a time priority triplet with three very different movements.  All three movements for this workout are bodyweight movements. This will be a great opportunity to practice your running technique.  Your breathing will most likely get a bit of recovery during the strict pull-ups so don’t be afraid to push the pace on the runs.   If you are still working on double unders commit to performing a set amount every round before switching to single unders.  Give yourself about a 60-90 second cap to complete your double unders and switch movements if you get stuck repeatedly missing reps.  Strict pull-ups can can be performed with a band if you are not quite ready to see them in a workout or are still working on them.  Use a band with a high degree of difficulty so you are forced to work on that strict pulling strength!