Category: Workout of the Day

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.

Skill

3×5
Front Squat

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all rather than adding weight as you go.

WOD

AMRAP in 15 Minutes
40 Air Squats
30 One arm dumbbell overhead walking lunge steps 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority triplet.  We start with a higher volume of bodyweight or “air” squats and move to the very difficult one arm dumbbell overhead walking lunge steps. Remember to keep your shoulder and arm stacked and internally rotated when you have the weight overhead.  If you are lacking mobility for the movement, lighten the load so you can reach full extension with your arm or switch to front rack lunges.

We’re SO sad that Coach Oscar is leaving! Help us wish him good luck and safe travels on Thursday at 6:30pm at The Davis Graduate! The CrossFit Games will be streaming if there is an event that evening. Join us and bring your favorite Coach Oscar stories! #crossfitdavis #thegrad #dontgocoachO ????????????

A post shared by CrossFit Davis (@crossfitdavis) on Aug 2, 2017 at 5:45am PDT

Skill

EMOM for 10 Minutes

Straight set of Kipping Pull-Ups or Kipping swings

Spend ten minutes workout on a straight set of kipping pull-ups.  If you are able to perform kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are only able to do 1-2 pull-ups at a time feel free to jump up for 2-3 sets working on timing and technique. If you are not quite yet able to complete a pull-up you can alternate minutes between practicing the kipping swing, jumping pull-ups or kipping pull-ups with a band. When choosing a band make sure to use one with as little assistance as possible. If you have mastered the kipping pull-up and are able to do solid sets of 10 or more, talk to your coach about starting to learn the butterfly swing or scaling up the difficulty with chest-to-bar pull-ups.

WOD

for time

50-35-20
Double Under
Alternating Dumbbell Snatch 50/35 lb

Workout notes:  Today we have a simple couplet of basic CrossFit movements. We start each round with a moderate rep count of double unders and transition into high volume dumbbell snatches.  Alternating dumbbell snatches can be done as either TnG or by setting the dumbbell down after every rep. Whatever method you choose you should be looking for a weight you can work on continuously with very little rest between reps. If you find that you are performing single repetitions with long rest between reps you may have gone too heavy.

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.  If you feel unsteady at all after your first jerk play it safe and skip the 2nd rep if needed.

WOD

For time *

50,75 or 100 Burpees

*10 minute cap

Workout notes: This might look like an extremely simple workout for most but there are many ways to approach this.  The burpee is most effective as a training tool when performed to the most difficult movement standard. That means touching your chest and thighs to the floor and reaching full extension while you are off of the ground(perpendicular to the floor). Try to be explosive off of the ground even if this means slowing down your overall time. If you opt for a crawl up burpee your potential will be blunted as you are time limited by the mechanics of that method. Choose a number of burpees with which you can keep up a high intensity and complete under the 10 minute cap.  If you want to increase the level of difficulty jump and touch a target outside your reach for each repetition.