Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • September 23, 2017

    WOD

    for time

    120 double unders

    then

    4 Rounds of

    15 Chest to bar pull-ups
    15 Hang power snatch 95/65 lb

    then

    120 Double unders

    Workout notes: Today’s workout is a little bit of a twist on one of the team series workouts.  Team series event 2 starts with both partners completing 120 double unders then 8 rounds of 15 pull-ups and then 8 rounds of 15 snatches alternating  after every completed set of 15.  The workout is finished off with another set of 120 double unders.  In our individualized version you have the opportunity to complete the same volume of reps but we’ll perform the pull-ups and snatches as 4 round couplet.   This can potentially make it much more difficult considering you do not have the opportunity to rest while the partner works.  Keep that in mind when scaling the workout for yourself.  All of today’s movements tax the grip considerably so protect your hands!

  • September 22, 2017

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember that we will be open all day tomorrow after our 8:30 and 9:30am classes for those of you participating in the team series. If you have team formed and plan on joining in on the fun, skip this workout and take a rest day today![/creativ_alertbox]

     

    EMOM for 10 Minutes
    1 Power clean

    Use 10 Minutes to work up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

    WOD

    AMRAP in 20 Minutes
    400M Run
    21 Wall ball shots 20/14 lb 10/9′
    12 Power Clean 155/105 lb

    Workout notes: This triplet is a time priority workout that falls into a longer time domain. For that reason you should try to work at a sustainable and constant rate in today’s WOD.  The benchmark barbell load has a moderate uptick in weight so consider going a little heavier than you might normally if you saw a 135/95 load. Remember if you are performing the teams series workouts you’ll get your fair share of wall balls and power cleans tomorrow so a rest day today might be smart!

  • September 21, 2017

    Skill

    EMOM for 10 Minutes

    [odd] 20-30 second handstand hold
    [even] 20-30 seconds of hollow rocks

    Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and hollow rocks.  Keep in mind we potentially have a high volume of reps on the shoulders during the workout so go easy during the handstand hold and use this as part of your warm up and skill practice.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. For the hollow rocks make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side.

     

    WOD

    EMOM for 14 Minutes

    7 Burpees jumping to a plate and 7 Kettlebell swings 32/24 kg *

    *if you cannot make all 14 reps in every round perform as a 14 minute AMRAP

    Workout notes: Today’s workout is essentially an interval workout with a recommended set of work in every minute.  Your score will be the total number of rounds you completed so your max score would be 14 or less if you perform the workout as an amrap.  Finding a sustainable pace for your burpees and performing a quick transition to the kettlebell will be key.  The time you take to complete each round should be roughly the same for all 14 rounds. Those with the fastest burpees will take about 40-45 seconds so rest time will be limited.  Keep in mind this is a very difficult challenge so prior to starting the workout consider scaling the number of reps if needed.  If you cannot make all 14 reps in any round continue working as an AMRAP and record your total number of rounds.

  • September 20, 2017


    Skill

    EMOM for 10 Minutes
    1 Snatch + 2 Overhead Squats

    Today our skill work is the squat snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar and attempt to catch the bar in a partial squat before riding the bar down into the bottom of the first overhead squat. If you prefer and as you gain proficiency in the overhead squat you can attempt to receive the bar in the bottom of your squat for a full squat snatch followed up by 2 additional overhead squats. If mobility is an issue for you perform 3 power snatches for today.

    WOD

    for time

    21-15-9

    Alternating dumbbell snatch 50/35 lb
    Box Jump 24/20 ”

    Workout notes: Today we have a couplet that falls into the sprint category! Snatches can be TnG and feel free to start every round with your dominant arm which will slightly distribute the work unevenly but potentially give you the opportunity to go faster through each round with a little better control. Scale the box jump to a height you can safely jump up to and step or jump down.  If you are attempting to “pogo”, try resting momentarily on TOP of the box and working on a sustainable cadence in each round.

     

     

  • September 19, 2017

    Skill

    EMOM for 10 Minutes
    Straight set of Chest to Bar Pull-Ups

    For this skill work you will be working on maintaining a set of chest to bar 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 c-kip pull-ups talk to a coach about learning the butterfly pull-up!

    WOD

    AMRAP in 10 Minutes
    10 Deadlift 225/155 lb
    100M Run

    Workout notes: We have a very simple classic couplet today.  For the deadlift we’re looking for a weight that is in the 60% range of your 1RM.  Going unbroken is not required but you should be able to perform each round of 10 in 2-3 sets.  Remember your setup before every set on the deadlift.  Set your back and keep it static, bending only at the hip and knees! The run will act as a little bit of recovery for you but push the pace and try to move quickly so you don’t lose too much time getting out to the wall and back.

  • September 18, 2017

    Skill

    EMOM for 10 Minutes
    1 Squat Clean + 2 Front Squats

    Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

    WOD

    AMRAP in 10 Minutes

    30 Double Unders
    20 Sit-ups
    10 One-Arm Overhead Walking Lunge 24/16kg or 50/35lb

    Workout notes: Today’s workout is a time priority triplet. We start with two bodyweight movements and finish each round with the difficult overhead walking lunge step.  You’ll hold a kettlebell or dumbbell overhead for the lunges so practice keeping an upright torso and keep your arm locked out overhead and in a strong position through the lunges. Scale by holding the weight at your chest or just performing bodyweight lunges if mobility is an issue.  Double unders always present a challenge if you don’t quite have the skill.  Scale by first reducing the volume in each round or by making several attempts prior to switching to single unders.  Another good strategy is to spend about a minute of each round making double under attempts and then moving on to sit-ups regardless of how many you completed.

  • September 17, 2017

    WOD

    for time

    75 Kettlebell Swings 32/24kg
    1 Mile Run
    75 Kettlebell Swings 32/24kg

    Workout notes: Our workout today is a repeat with a twist! We tested this workout last year on August 20th. This time around we’ll change the benchmark weight to a heavier load.  If you are confident you would be able to complete all 75 reps in 1 or 2 sets then use this opportunity to test a heavier kettlebell weight.  One good scaling option for your first time performing a heavier weight is to just swing the kettlebell to eye level, or russian style. You will be completing 150 total swings so keep that in mind when selecting your weight!

  • September 16, 2017

    WOD

    AMRAP in 20 Minutes

    4 Strict Pull-ups
    7 Front Squat 185/135 lb
    10 Burpees

    Workout notes: Today we have a longer workout with some interesting twists. Each round of this triplet starts with a difficult strength based bodyweight movement, transitions to a heavier weight lifting movement and finishes with a simple conditioning movement. The workout is long so this shouldn’t feel like a sprint by any means. Find a steady pace that allows you to keep moving at a consistently.  If you don’t have strict pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as your substitution.  If classes are large make sure to utilize all the inner pull-up spots as you will not need room to kip or swing for strict pull-ups or share a bar with someone if you do not require a band or rings.  The weight on the bar today is meant to be challenging.  Bump up 5-10 pounds from what you are used to working with, but make sure you are able to keep good form throughout your reps.  You do not need to be able to do all 7 reps unbroken but you should be able to complete multiple reps in a row each time you pick up the bar.

  • September 15, 2017

    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 12 Minutes

    15 Box Jump 24/20 ”
    12 Deadlift 155/105 lb
    9 Hang Power Clean 155/105 lb

    Workout notes: Our workout for today is a time priority triplet.  Your score will be the total number of rounds and reps completed in 12 minutes.  We have a portion of the classic CrossFit hero workout “DT” at the tail end of each round but we start with a large set of demanding box jumps.  “Pogoing” the box jumps are the fastest method but not necessarily sustainable as they have a high cardiovascular demand. Jump up and step down at a sustainable pace to save some energy for the difficult deadlift/clean complex that follows if needed.  Most athletes will find the hang clean to be the most difficult of the two movements so scale your load according to the clean rather than the deadlift.

  • September 14, 2017

    Skill

    EMOM for 10 Minutes
    2 Split Jerks

    Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

    WOD
    for time

    50-40-30-20-10

    Air Squat
    Sit-up

    Workout notes: Our workout is a task priority couplet that features two bodyweight movements.  The squat is a movement that we see quite frequently and performing them at bodyweight rather than with a barbell should not change the mechanics of your movement. Start by sending the hips back and keep your chest upright throughout the entire movement.  Do your best to descend below parallel and hit your full range of motion for every repetition.  Resist the temptation to shorten your range of motion as you fatigue.