Category: Workout of the Day

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!

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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.

WOD 

“Run Randy Run”

for time

45 Power Snatch 75/55 lb
1000M Run *
30 Power Snatch 75/55 lb
1000 M Run

Workout notes: In today’s workout we will perform a total of 75 snatches with a very light weight.  In the hero workout “Randy” you perform a total of 75 snatches for time.  Today we are going to perform 75 total snatches broken up by two 1000M runs.  Both sets are large so you should till be moving a fairly light weight.  The Rx weight is light so there will most likely be a large number people that are able to Rx the weight but be sure to keep the load light enough that you are not forced to perform single reps.

*Our 1,000M Run has changed! We will now head out on the 400M run course all the way to the sidewalk, when you hit the sidewalk turn left and make your way down to Cantrill and then head back to the gym following the same course.

Skill

EMOM for 10 Minutes

Straight set of Kipping Handstand Push-Ups

In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure.  A successful EMOM like this would be hitting the same number every round.   This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  More than 2 abmats will take away from the technique and range of motion of a HSPU. To scale this movement complete pike push-ups, as these work through a similar range of motion and will build up the strength needed for handstand push-ups.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.  Seated dumbbell strict press are also a great scaling option for this skill to help build overhead pressing strength.

WOD

“Jack”

AMRAP in 20 Minutes
10 Push Press 115/85 lb
10 Kettlebell Swings 24/16 kg
10 Box Jumps 24/20″

Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines.   Hero workouts are typically longer overall or harder combinations of movements than you might normally see in your average workout.  The Push Press will likely be the movement that needs the most attention during your setup.  To perform a true Push Press you drive the bar the bar up with your torso but finish with your arms. Scale appropriately to a weight with which you can perform a set of 10 during the warm up. Going unbroken isn’t required but if you are not able to do it when you are rested you may have gone too heavy.  For those of you that have been swinging the 32/24 kg RX regularly don’t be afraid to go heavier than the “Rx” version of this workout and swing your normal weight. This is a hero workout so challenge yourself!