Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have only one class today at 9:30AM! No OnRamp this evening 7/4/2017 [/creativ_alertbox]

WOD

With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball then

AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Workout notes: This workout is a repeat! Almost exactly 1 year ago we completed this workout to celebrate our move into our new space! Today we celebrate the 4th of July and it only seemed fitting to revisit this fun partner workout! This workout can be done in groups of 2 or 3.  In a group of 3 you will get more rest so it is a great way to scale down the volume.  Try to find a partner who is planning to do the same weight as you for the thruster so that you can share one barbell. Hope to see you all at 9:30 for some fun! The best way to start any holiday is with a great workout at CFD!! One class at 9:30 ONLY! Don’t be late!!

Tuesday hours! One class only! Plan your partnership now or show up and we’ll pair you up with someone! Bonus points for wearing red, white and blue! #crossfit #crossfitdavis #holidayhours #CFDisTHEplacetobe #davisca #4thofjuly

A post shared by CrossFit Davis (@crossfitdavis) on Jul 2, 2017 at 11:02am PDT

Skill

1 RM Front Squat

Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders set a rep scheme for yourself that will be manageable under fatigue.  25-20-15-10-5 would be a great option if you are still working on this difficult skill or you could even choose to do 10 double unders every round without changing the sit-up rep scheme. If you are not sure of your double under capability you can choose to perform twice as many single unders with a double under attempt every 10 jumps. If you are worried about this volume of sit-ups you can skip the first set of 50 and start with 40 instead. If you choose this scaling option your workout will end after your set of 10 double unders.

WOD

For time

1,000m Run *

then

5 rounds of

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

then

1,000m Run

*Please note that our “new” 1k Run goes north out of the roll-up doors and around the back of the complex on your way to cantrill in order to avoid crossing traffic at the main entrance to the property.

Workout Notes: Today’s workout starts and ends with a run with a well known Hero workout “DT” sandwiched between. The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tired.  When selecting your weight for “DT” make sure that the deadlift is light.  Plan to get through the hang power cleans and the push jerks in no more than 2 sets.  Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

WOD

10 Rounds for time

15 Wall ball shots 20/14 lb 10/9′
200M Run

Workout notes: Today we have a difficult couplet that has a total of 2K running and at 150 wall ball shots.  That’s over a mile running and the total volume in the workout “Karen” so even though the low numbers in each round might look innocuous don’t be fooled!  For experienced athletes the challenge will come in pushing the pace on the runs if you can do the wall ball shots unbroken. For newer athletes not used to this level of volume consider performing 5 or 7 rounds of the workout.

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk

Today’s skill work is a power clean + push 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. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch the bar overhead.  If things are feeling good feel free to add weight each minute and work up to a max for the day.  The weight you end at here should definitely be heavier than the weight you plan to use for our WOD today.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes: “Grace” is a well known classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.  Use a weight with which you can consistently perform the lift with good mechanics.  Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max.

Skill 

EMOM for 10 Minutes
3 Power Snatches

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD 

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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.

Skill

EMOM for 10 Minutes
[Odd] Max Effort L-Seat
[Even] Rest

Today’s skill work focuses on a single basic gymnastics and core strength position.  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 60 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.  For most athletes this will be EXTREMELY challenging. Do not scale up to rings or parallettes  unless you know for sure you can hold a full minute with your hands on the floor at or in front of your knees.

WOD

AMRAP in 20 Minutes
400M Run
20 One arm Kettlebell Overhead Walking lunge steps 24/16 kg
40 Double Unders

Workout notes: Today’s workout features two difficult movements and our standard 400M distance run. The “Rx” weight on the kettlebell is lighter than what we normally prescribe for a kettlebell swing and that is on purpose! We’re using one arm to hold that weight overhead and for most of us the Rx weight would be very difficult.  Be sure to “stack” your shoulder and arm in the most stable mechanical position overhead with the bulk of the kettlebell hanging back behind your wrist.  If you find that your arm is overly rotated you might have trouble keeping your elbow locked out.  If that is the case you may have gone too heavy so be conservative here and make sure you can use both arms to hold your chosen weight.  There is no set rep scheme for the lunges to break them up as needed between both arms but do distribute the work evenly across both arms.

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 1 Minute on each station
Burpees
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two arm Dumbbell Thrusters 45/30lb
Chest-to-bar pull-ups
Rest

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
10 Alternating Dumbbell Snatch 50/35lb
100M Run

Workout Notes:  Today’s workout starts with 10 alternating dumbbell snatches. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  Because this is an AMRAP and the rep count is low today, take this opportunity to bump up the dumbbell weight from what you would normally use.  You will be running to the wall and back for a short break between your dumbbell snatch sets, push the pace if you can!

Check out Friday’s paper for a great story on Kirsten, the gym and Grandma Betty! @davisenterprise #crossfitdavis #crossfit #davisca #grandmabetty #inthenews

A post shared by CrossFit Davis (@crossfitdavis) on Jun 24, 2017 at 8:53am PDT

WOD

AMRAP in 25 Minutes

200M Run
15 Push Ups
100M Uneven Farmer Carry

Workout notes: Pack your sunscreen and water! We’re working out outside today! Today’s workout falls into the oxidative time domain but we have two movements that are very strength based.  Push the pace on the runs so as to not lose time there and knowing that you will get some time to recover your breathing during the push-ups.  There is no prescribed weight for the farmers carry but you are encouraged to challenge yourself.  Choose two different weights that you are unable to carry the full 100M unbroken with.