Category: Workout of the Day

Skill

Two rounds of Tabata alternating between both movements

L-seat
Arch hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so we’ll have 16 rounds total and 8 minutes of work including the rest.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. On alternating rounds roll over and attempt a “superman”, or “arch” hold. During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width.

WOD

AMRAP in 15 Minutes

10 Push-ups
15 Sumo deadlift high pull 95/65 lb
200M Run

Workout notes: Our workout today is a time priority triplet that features three very distinct movements.  Starting with the push-up you should attempt the most difficult strict movement standard that you can achieve. Avoid compensating for fatigue by generating momentum and snaking or sagging the hips as you leave the floor. Maintain a plank body position throughout each rep and add rest as your push-ups fatigue.  Efficiency in the sumo deadlift high pull is best when you incorporate an aggressive vertical hip drive rather than performing upright rows with the arms.  Your arms will be fatigued after the push-ups so do your best to drive the bar upward with the body rather than yanking the bar off the ground with the arms.  Both movements should leave you some room to speed up your run in each round so push the pace and avoid using the run as recovery if possible.

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  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

with a clock set for 12 minutes

1 minute of dumbbell burpee deadlift 50/35 lb
1 minute of wall ball shots 20/14lb 10/9′
2 minutes of dumbbell burpee deadlift 50/35 lb
2 minutes of wall ball shots 20/14lb 10/9′
3 minutes of dumbbell burpee deadlift 50/35 lb
3 minutes of wall ball shots 20/14lb 10/9′

Workout notes: For this workout your score will be your total number of reps accumulated across all 12  minutes. You spend a total of 6 minutes at each station.  Both movements require a good deal of effort so pace yourself accordingly during those first few minutes. Half of the workout time is spent in the last two rounds so you will want to leave something in the tank to be able to work during those last 6 minutes.  For larger classes we’ll pair up and start at either station.

Skill

6×3

Strict weighted pull-up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Start with a very manageable weight and increase for every set if possible.  If you are using a band choose one that makes the 3 reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and perform 8 sets of 5-10.  If you can do strict pull-ups but using weight is too much of a challenge you can do bodyweight pull-ups with a pause and choose a number that you can repeat for 6 sets.

WOD

10 Rounds for reps of

30 seconds of one arm kettlebell hang snatch 24/16 kg
30 seconds of rest
30 seconds of double unders
30 seconds of rest

Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.  Double under experts could possibly game the workout by not going hard on the snatches but that is not the intent of this workout!  Use this opportunity to go hard on both movements, especially since each work period is followed by rest! The benchmark one arm snatch will feel quite a bit heavier than the equivalent load performed with a kettlebell swing so test the weight you plan on using for the workout and make sure you can perform a moderate sized set while fresh.  With only 30 seconds of work in each round you will want to perform most of your work in one or two sets. Break up the snatches any way that you like but do distribute the work evenly across both arms. If you are new to double unders this would be a good time to stick with them for the entire workout and get yourself an “Rx” score on the board regardless of your skill level.  Go hard and have fun!

WOD

4 Rounds for time

40 Medicine ball cleans 20/14 lb
40 Medicine ball sit-ups 20/14 lb
400M Run with Medicine Ball 20/14 lb

Workout notes: Today’s workout is a four round triplet. You are tasked with hanging on to your medicine ball for each movement. The sit-ups and cleans have a specific movement pattern we are looking for, but during the carry you are free to hold the ball however you would like.  Not getting a break from working with the med ball can be mentally challenging but the key is to keep working at a continuous pace.  This workout falls into a longer time domain so going all out on that first round may not be smart. Most athletes will consider this a high volume of all three movements so consider that when deciding how you will scale this workout.  One option is to perform all of the movements at bodyweight for all four rounds or to scale the total number of reps by cutting off the workout at round 2 or 3.

WOD

for time

50M Uneven farmer carry
300M Run
50M Uneven farmer carry
30 Push Jerks 155/105 lb
50M Uneven farmer carry
300M Run
50M Uneven farmer carry

Workout notes: Today’s workout will most likely be in an unfamiliar format.  We’re sandwiching a single set of jerks with a round of farmer carries and a 300M run. We’ll start with the a farmer carry at the gym door. You can use dumbbells or kettlebells or a combination of both. Carry your objects down to the wall and leave them there prior to leaving on your run. Be sure to leave your objects close to the wall in order to leave the fire lane and car path open! From there run to our usual 400M turnaround spot and back before grabbing your objects and returning to the gym.  From there start a large set of push jerks.  You’ll want to use a weight you can complete in a small number of sets. If you find that you have to perform single clean & jerks for all 30 reps you may have gone too heavy! Finish your workout by repeating the carry, run, carry piece and enjoy the rest of your Saturday!

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 40 seconds of double unders

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 double unders.  Keep in mind we have a high volume of push-up reps during the workout so go easy on the shoulders and use this as part of your warm up.  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.

WOD

AMRAP in 15 Minutes

20 Push-ups
15 Box Jump 24/20″
100M Run

Workout notes: Today we have a time priority triplet with no barbell or weighted movements! We have a high volume of push-ups in each round which will most likely represent the most difficult challenge for you.  Push-ups will become increasingly difficult with fatigue so introduce more rest rather than scaling to an easier method.  There is a bit of recovery built in with each movement so push the pace a bit at each station.

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

AMRAP in 10 Minutes
Power Cleans 185/135 lb

4 Lateral Burpees over the bar EMOM

Workout notes: You’ll score today’s workout by your total number of repetitions of the single element heavy power clean. Each minute you’ll have a 4 burpee over the bar buy in prior to attempting any reps at the barbell. The power clean weight today is meant to be challenging and something you will most likely be doing singles with. This is a great time to challenge yourself and bump up the weights you are used to lifting in workouts as long as you can perform a power clean safely and correctly under fatigue with the weight you choose.

Skill

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

For this skill work you will be working on 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.

WOD
for time
15-12-9-6-3
Power Snatch 95/65
Thuster 95/65 lb

Workout notes: Today’s workout is a task priority couplet that is intended to be light and fast! Choose a weight that you can rep out in large sets during each round even under fatigue.  If you use a weight that requires you to perform single repetitions you may have gone too heavy. Make sure to test out a good set of each movement before the workout starts to ensure you have chosen an appropriate weight.

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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 10 Minutes

10 Jumping alternating lunge steps
10 One arm alternating russian kettlebell swings 32/24 kg

Workout notes: Today we have a time priority couplet with two very interesting movements! Jumping lunge steps are an explosive plyometric movement that require good power, balance and coordination to pull off a set of ten in quick succession. Most athletes will need to break them up as you fatigue so go easy in those first few rounds and pace yourself.  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.

We will be running classes at 8:30 and 9:30am ONLY on Monday September 4th! Enjoy your holiday weekend! #crossfitdavis #holidayhours #laborday

A post shared by CrossFit Davis (@crossfitdavis) on Sep 1, 2017 at 8:49am PDT

WOD

6 Rounds of

1 Minute of Two arm dumbbell squat cleans 35/20 lb
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. You can “game” the workout by going easy on the other movements so you can rack up a lot of double unders  but that is not the intent of this workout!  The benchmark for the dumbbells is on the lighter side. We’re looking for a weight you could move in fairly large sets during your minute of work at that station.  The total workout time is 23 minutes so plan accordingly as you pace those first few rounds!