Category: Workout of the Day

Skill

EMOM for 10 Minutes
30 Seconds of double unders

Here we have another opportunity to work on the difficult double under! If you do not have the movement yet spend 30 seconds of every minute trying to establish a straight of double unders. This might mean performing a few singles and then introducing a double under every 3 or 4 singles.If you have mastered the skill you will be able to get around 40 double unders in 30 seconds which will get difficult as time progresses and test your efficiency under fatigue.  Everyone should respect the rest period! Rest 30 seconds in every round so you don’t turn this into 10 minutes  straight of jumping rope!  Experienced athletes can work on unbroken sets or triple unders if you are certain you could go unbroken every round.

WOD

6 Rounds for time
12 Box jumps 24/20″
8 Kettlebell Snatch 24/16 kg
6 Alternating Weighted Step Ups 24/16 kg

Workout notes: This workout is task priority triplet with a heavy kettle bell emphasis. The kettlebell snatch takes some coordination so you don’t slam the kettlebell onto your wrist every round just to complete reps. Practice “rotating” the kettlebell in to the receiving position as you punch up overhead.  If you perform the movement correctly the head of the kettlebell with touch your wrist lightly as you finish each rep. You may break up the reps any way that you please but do distribute the work evenly across both arms. As you transition to step ups hold your kettlebell goblet style at the chest and keep your torso upright throughout the entire range of motion. Alternate steps so that you perform 3 reps on each leg for every round.  This workout has a heavy load on the lower half of the body so be careful on those box jumps!

WOD

“Angie”

For time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements. If we have a big group we can start the workout in waves for people that are doing pull-ups.  If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

WOD

AMRAP in 25 Minutes

5 Squat Snatch 135/95 lb
50 Double Unders
500M Run *

*The 500M Run is out the back door and all the way around the complex without performing a turn around at our usual 400M turnaround point.

Workout: Today’s workout may seem simple but we feature a high level of skills for this triplet. The most difficult movement for most athletes will be the squat snatch.  If you are new to the lift practice power snatching the barbell and receiving it in a partial squat prior to riding it down into the bottom of your overhead squat. Range of motion can be difficult if you have mobility issues so scale to power snatches or front squats if needed.  The benchmark load might seem similar to what we see in a lot of workouts but don’t be fooled, the squat snatch is one of our most difficult lifts so spend a good amount of time figuring out your load for this workout and go light if needed so you can move the barbell through your full range of motion.  Your total work time is long so that gives you plenty of practice with double unders if you do not quite have the movement mastered. Scale to a lower rep count per round as your first option if you can get some amount of double unders.

Skill

Deadlift
2-2-2-2-2

Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 5 sets of 2 or you can add weight every set and work up to a heavy double. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter 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 Hang Power Clean 155/105
200M Run
15 Hang Power Clean 155/105
200M Run
9 Hang Power Clean 155/105
200M Run

Workout notes: Today’s workout is a couplet with a monostructural movement and weightlifting as well. Even though this is a couplet it may feel very similar to a single element metcon as the run is short and won’t quite feel like recovery.  Choose a weight that you can maintain sets with throughout the workout.  You should be able to open up with 5-7 reps in the set of 21 with the weight you choose. If at any point you have to resort to singles or doubles you have gone too heavy.

Skill

6×3
Hollow Body Strict Pull-Up

Today we’re upping the ante with the strict pull-up and giving strict hollow body pull-ups a try.  Do your best to hold a tight hollow body position throughout the entire pull-up. If 3 is too many you can complete 6 sets of 1 or 2. If you do not have strict pull-ups yet perform several sets for max reps of supine ring rows making sure to keep your body as rigid as possible. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

3 rounds for reps with one minute at each station

Two arm dumbbell front squat 50/35 lb
Kettlebell swing 32/24 kg
Box Jump 24/20″
Sit-up
Row
Rest

Workout notes: Today’s workout will be scored like you would score the classic CrossFit workout “Fight Gone Bad”. Count your total reps accumulated at each station to come up with one total score at the end of the workout.  The most difficult movement will most likely be the two arm dumbbell front squat. Hold both dumbbells in the front rack position at the shoulders.  Maintaining a vertical torso will be key for this movement.  The odd position of the dumbbell with increase the difficultly of the movement versus holding a barbell so make sure you can keep your heels flat and move through the full range of motion without compromising your mechanics.  If you are on the dumbbells for your first station you will see progressively simpler movements as as you transition through to the rest period. Focus on pacing correctly so you can maintain intensity as you progress through each movement. For larger classes we’ll start on any station and rotate in order, resting at the same time.

Skill

EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk

Today’s skill work is a barbell complex of a power clean, a front squat and a jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean. Once you complete the power clean keep your elbows high and chest up while you drop into a front squat. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. It is up to you if you would like to complete a push jerk or a split jerk for your overhead movement today.  If things are feeling good feel free to add weight each minute and work up to a max for the day.

WOD

for time
400M Run
40 Push Press 115/85 lb
400M Run

Workout Notes: Today’s workout starts and end with a run with a large set of push press in between.  Do your best to push the pace on both runs.  The push press weight should be manageable for small to medium sets through the whole workout.  You should be able to complete 10 reps unbroken with the weight you choose when you are fresh.  Make sure that you are performing push presses throughout the workout and not resorting to a push jerk as your arms fatigue.

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!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

AMRAP in 15 Minutes
9 Deadlift 225/155 lb
12 Push-Ups
30 Double Unders

Workout notes: Today we’re working in a bit of a longer time domain.  The goal in a workout like this should be to move at a consistent pace for the full 15 minutes.  Your deadlift weight should be a medium weight for you.  You should be able to do your first 9 reps unbroken and then in 2-3 sets max as the workout goes on. Do your best to keep your push-ups strict and to hold the same form for every rep.  If you need a scaling option you can perform push ups from your knees rather than resting on the ground and breaking at the hip as you press out.  The full range of motion is chest and thighs to the ground and back up.  If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to 30 singles with a double under attempt every 5 reps.

Skill

EMOM for 10 Minutes
3 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

With a clock set for 12 Minutes

1 Minutes of burpees to a plate 45/25 lb
1 Minutes of wall ball shots 20/14 lb
2 Minutes of burpees to a plate 45/25 lb
2 Minutes of wall ball shots 20/14 lb
3 Minutes of burpees to a plate 45/25 lb
3 Minutes of wall ball shots 20/14 lb

Workout notes: Today’s workout is a 12 minute time priority workout in a format that may be familiar to you. Your score will be your total number of reps across all 12 minutes. We start with a minute on each movement and add a minute until 12 minutes are up and you have completed 6 minutes with each movement.  Plate burpees are performed by hitting the deck in front of your weight plate and then standing tall on the top of your plate with open hips to complete the rep. The wall ball shot can be tough as you become fatigued! Remember to maintain quality movement and perform the squat to your full range of motion in each round! If classes are large pair up and start at different stations.

WOD

Tabata Row
1 minute rest
Tabata Double Under
1 minute rest
Tabata Push-up
1 minute rest
Tabata Sit-ups
1 minute rest
Tabata Kettlebell Swing

Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the end of the workout will be the sum of your lowest scores for each movement. Start each tabata by attempting a challenging number but don’t go to failure! Start with  a difficult but potentially sustainable number rather than playing it safe and feeling like you could have held an extra rep or two at the end of a round. If you aren’t able to maintain the number you start with by the end of each round that’s okay!  If classes are large start at any station and continue through the workout in the posted order.

Twinning today at the @crossfitgames! ✌????days down, ✌????to go! Thanks for all the support and cheers from Davis! We love you guys! #crossfitgames #crossfitdavis #crossfit #madisonwisconsin

A post shared by CrossFit Davis (@crossfitdavis) on Aug 4, 2017 at 9:10pm PDT

WOD

for time *

1 mile run

then

5 Rounds of

10 Toes To Bar
20 Power Clean 135/95 lb

*  40 Minute time cap

Workout notes: Today’s workout starts with a 1 mile run as a buy in before we begin a 5 round couplet.  We start the workout with a heavy monostructural and bodyweight emphasis and transition into a difficult couplet with a weightlifting bias.  Our total rep count is on the higher end. The volume of reps is outside of what you might normally see in a shorter CrossFit metcon so consider that when you decide how you might scale the workout.  If you are new this level of volume perform 2-3 rounds after the run rather than the full 5 rounds that are benchmarked following your opening run.  If classes are large feel free to pair up and share a spot on the bars or substitute v-ups or a larger number of sit-ups for toes-to-bar.