Category: Workout of the Day

Skill

20×30 seconds
1 Hang Power Snatch from below the knee

Our skill work today is the power snatch. For this variant we’ll be working from the hang and specifically from below the knees. That means you will perform a snatch grip deadlift to hip height and then bend at the knees and bow forward to lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.  We will also be lifting every 30 seconds today rather than every minute so make sure you are working with a weight that allows you to keep up with the pace today.

WOD

For time
50 Burpee Pull-Ups

Workout Notes: For today’s workout we have one movement, the burpee pull-up. You will perform a burpee in front of your pull-up bar and follow it up with a jumping pull-up. The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.  If you are unable to get your chin all the way over the bar using a bar outside of your reach, choose a bar that is closer and allows you to jump to it to complete the pull-up.  We will not be using bands for this workout so make sure that you are as close to the bar as needed to be able to get your chin over the bar for the jumping pull-up portion of the movement. If 50 feels like too much volume, talk to your coach about choosing a number that is appropriate for you for this workout.

17.4 is done and 17.5 will be announced tomorrow! It’s almost time to PARTY!!! This Saturday we’ll be completing 17.5 and celebrating the end of another awesome Open with Pizza, @sudwerkbrew, cookies and any other treats that make their way to the gym? If you’ve been completing the WOD’s on other days make sure to be there this Saturday to workout and hangout with everyone! If you did not sign up for the Open, you are still invited to come party with us! Don’t miss it! #crossfitdavis #crossfit #community #theopen #2017 #pizza #beer #partytime ????

A post shared by CrossFit Davis (@crossfitdavis) on Mar 22, 2017 at 9:26am PDT

Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Arch Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  Hold the handstand during as much of the 20 second interval as you can. If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.  For both the handstand and arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold. You will do 8 rounds of each movement consecutively before moving on with 1 minute of rest between movements.

WOD

AMRAP in 15 Minutes
5-10-15-20-25…*
Front Squat 155/105
*400m Run after each set

Workout Notes: Today we have a couplet of running and front squats. 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.  Choose a weight for your squat that allows you to complete the first round of squats unbroken.

Skill

EMOM 10 Minutes
3 Power Clean & Push Jerk

Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option and a great time to work on barbell cycling. Focus on catching the bar with your elbows up and in a partial squat. 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.  Make sure to stand to complete the lift before moving on to the next rep.

WOD 

AMRAP in 10 Minutes*
15 Sit Ups
10 KB Swings 32/24kg
*5 Burpees EMOM

Workout Notes: Today we have a simple couplet of sit-ups and kettlebell swings with some burpees added in to spice things up.   You will start every minute, including the first minute, with 5 burpees.  After you finish your burpees you will move immediately into the AMRAP and get as much work done as possible before the next round of burpees.  Keep your burpee pace up so that you don’t run out of time for sit-ups and swings! If you are unable to complete 5 burpees quickly enough to get anything else done you can choose to scale your burpee number down to 3 or 4.  Make sure to keep track of where you are in the AMRAP so that you can pick up where you left off after your burpees every round.  Your score for this workout will be your total rounds completed of the couplet and any extra reps.  Your burpees do not count towards your score.

Skill

EMOM for 10 Minutes
[odd] :30 seconds Hollow Rock or Hold
[even] Double Unders

On the odd minutes of today’s skill work perform 30 seconds of hollow rocks or a hollow hold.  Focus on the quality of your body position and if needed stay up for 15-20 seconds rather than staying in a poor position for the full 30 seconds.  During each even minute complete as many double unders as possible working for at least 30 seconds.  If you have mastered the double under feel free to work for as much of the minute as you would like.

WOD

7 Rounds for Max Reps
1 Minute Row for Calories
1 Minute Double Dumbbell Thrusters 50/35lb
1 Minute Rest

Workout Notes: Today’s workout is 7 rounds of 2 minutes of work.  You will have 1 minute of rest between each round.  In the first minute you will be rowing for calories.  Pay attention to your calories per hour here and try to find a challenging pace that still allows you to move right from the rower to the dumbbells without much transition time.  Treat each two minutes like a sprint and do your best to catch your breath and recover during your 1 minute of rest.  Choose a weight for your thrusters that allows you to work for as much of the minute as you can. If classes are large we will waterfall start to allow everyone to complete the workout in the order it is written. Your score for this workout is your total calories plus your total thrusters.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 Scores are due TODAY at 5pm!
If you still need to complete the workout you can do so during morning Open Gym times today. [/creativ_alertbox]

Skill

10×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Today you can choose between weighted pull-ups or strict pull-ups. If you are able to add weight to your strict pull-up work choose one weight and carry it across for all 10 sets.  If you do not have strict pull-ups yet perform 10 sets for max reps of supine ring rows. 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

2 rounds for time
25 Hang Power Cleans 115/85lb
50 Walking Lunge Steps

Workout Notes: In today’s workout we’re dealing with high reps of 2 fairly simple movements. You will start with a large set of hang power cleans before moving on to 50 walking lunge steps.  Depending on the size of classes your lunges can be done either walking or in place.  Make sure to gently tap your back knee to the ground with each step. The weight on your bar should be manageable for sets throughout the workout.  Choose a weight that you can complete 7-10 reps with in a row when you are fresh.  After bowing forward focus on getting your elbows around quickly to catch the bar at your shoulders. Drop under the bar into a partial squat so that when the bar meets your shoulders your hips are behind you. Remember that the first hang power clean of each set starts with a deadlift, a short pause at the top of the deadlift and then your first hang power clean.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Yesterday was so much fun! You all smashed 17.4! If you still need to get the workout done you can come in today at 1pm or tomorrow during morning Open Gym times. Ask a friend from classes to judge you and get some points for your team! #earlybirds #nightowls  [/creativ_alertbox]

WOD

For time
40 One Arm Kettlebell Snatches 24/16kg
1,000m Run
40 One Arm Kettlebell Push Press 24/16kg
1,000m Run
40 One Arm Kettlebell Thrusters 24/16kg

Workout Notes: Before today’s workout spend some time mastering the 3 kettlebell movements for today.  You will start and end the workout with the tougher movements. Initiate the kettlebell snatch very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before punching out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor between reps, each rep is initiated from the hang.  For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention to your shoulder position, you will want your shoulder turned in with your fist close to your body and rotate out as you go overhead. For all 3 movements you can break up the 40 reps however you want but distribute the work evenly across both arms.  If you can do 10 reps unbroken with the Rx’d weight for all 3 movements feel free to scale up to a heavier kettlebell!  If you can’t find the kettlebell weight that works for you feel free to use a dumbbell.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 goes down today at 10:30! Don’t miss out on the fun!! #earlybirds #nightowls #week4faceoff[/creativ_alertbox]

WOD

17.4-ish

1 Round for Max Reps

3 minutes Deadlifts 225/155lb
3 minutes Wall Ball Shots 20/14 to 10’/9′
3 minutes Row for Calories
3 minutes Handstand Push-Ups

Workout Notes: Today’s workout is a take on 17.4, the 4th workout in the CrossFit Games Open competition and a repeat from last year. You will spend 3 minutes at each movement working for max reps.  Choose a deadlift weight that you can do 5-10 reps at a time with.  If you do not have HSPU yet the scale today will be a hand release strict push-up from your knees or toes.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.4 is going down Saturday at 10:30! Don’t miss our Week 4 Face Off! We’re excited for a little fun competition between the Morning and Evening classes! Be there! [/creativ_alertbox]

Skill

Handstand Work

Choose a handstand skill to work on today.  If you are planning to complete 17.4 Rx’d tomorrow this is a great time to get some technique work in on your kipping handstand push-ups.  If you want to practice the movement standard check with a coach to measure your target height for your heels and practice a few small sets of handstand push-ups focusing on quality over quantity.  You can also choose to work on your freestanding handstands or handstand walking.  Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you’re not quite ready for either of these skills practice kicking into a handstand against the wall or try a few wall walks!

WOD

3 Rounds for time
50 Double Unders
15 Toes-to-Bar
400m Run

Workout Notes: Today’s workout features two tough skills.  If you are still working on double unders scale the volume first before you ditch the double under and just move through the workout with single unders. Choose a number that you think you could repeat in each round even if it is difficult.  If you have never done a double under you can complete 100 singles with a double under attempt every 10 reps.  If you are new to the toe-to-bar 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.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.  Make sure to push the last run to finish strong!

Skill

Deadlift
4-4-4-4-4

Today we will be completing 5 sets of 4 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  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 for all 4 reps of each set and as you increase in weight.

WOD

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
20 Air Squats

Workout Notes: Today’s workout is a bit of a sprint.  Choose a kettlebell that you feel confident swinging and can get the 12 reps done in 1-2 sets.  Focus on explosive hips and an upright chest while swinging your kettlebell.  Make sure to hit full depth and to keep the pace quick on the air squats. This is a short workout so move fast and focus on minimizing transition times between movements

Skill

EMOM for 8 Minutes
:40 seconds Plank Hold
:20 seconds Rest

Our skill work today is pretty simple. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 40 seconds every round.  If you are unable to stay up for the full 40 seconds you can choose to hold for 30 seconds and rest for 30 seconds every round.

WOD

AMRAP in 20 Minutes
200m Plate Carry 45/25lb
20 Push-Ups with feet on plate 45/25lb
20 Box Jump Overs 24/20″

Workout Notes: We’ve got a long workout today.  It will start with a 200 meter run with a weight plate.  You are free to carry the weight however you choose.  When you return from the run you will perform 20 push-ups with your feet on the plate.  This will slightly increase the difficulty of your push-up reps so make sure that you are proficient with regular strict push-ups before deciding to use the plate here.  20 may feel like a large amount of push-ups if this is a difficult skill for you.  If you are unable to complete strict push-ups from your toes you can scale by performing push ups from the 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. Do your best to hold the same form for every rep.  Plan to break them up in to manageable sets for your skill level. For the box jump overs you will face the box to jump on top of it and then jump or step down on the other side of the box before your next rep.  If you don’t feel comfortable jumping to the prescribed height for the box jumps choose a lower box or stack some weights to a height that you can jump to rather than stepping up to a higher box.  An option to scale this workout would be to leave the plate totally out and complete the both the run and the push-ups without it.