Category: Workout of the Day

Strength

Deadlift

5×2

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

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Hang Power Cleans 155/105 lb

Workout notes: Today’s workout is a triplet of three very different movements. We start with with a run before moving into 21 burpees jumping laterally over the bar.  If for any reason you shouldn’t jump you can either perform regular burpees next to your bar or step over the bar after each burpee rather than jump.  If you are capable of jumping do your best to maintain the jump even when you get tired. After the burpees move on to your barbell for 12 hang power cleans.  The weight on your bar should be manageable for sets throughout the workout.  Plan to get through the 12 reps in no more than 3 sets with the weight you choose.

Skill

8×3
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 8 sets.  If you do not have strict pull-ups yet perform 8 sets for max reps of supine ring rows, banded strict pull-ups or a combination of both.  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

for time

40-30-20-10
Alternating Dumbbell Snatch 50/35 lb
Goblet Squat

Workout notes: Today’s workout is a short duration couplet using a dumbbell for both movements.  We have a total of four rounds starting with high repetitions. In each round we drop by 10 reps on each movement for a total of 200 reps. Remember that the round of 40 has almost half of volume for the entire workout so pace yourself early and try to maintain a steady pace for rounds 2-4.  If you are familiar with the dumbbell snatch use this opportunity to practice transferring the dumbbell in the air and complete your reps as “touch and go”.  When it comes to the goblet squat we are looking for perfect positioning! Hold the dumbbell vertically and keep your torso upright throughout the entire range of motion.  If you are new to this level of volume or CrossFit in general consider cutting out the round of 40.

WOD

6 Rounds for reps with 1 minute on each station

Toes-To-Bar
Wall Ball shots 20/14 lb
Row for calories
Rest

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 6 rounds and come up with a total score.  Remember that even though you only have one minute on each station you will be working for a total of 18 minutes in a 23 minute workout so don’t go all out in those first rounds. Start out at a steady pace and try to maintain your workload across all 6 rounds. 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. Each round will end on the rower so work hard during this last minute and then do your best to recover during your minute off.

WOD

AMRAP in 30 Minutes
400M Run
30 Hang Squat Cleans 115/85 lb
400M Run
30 Burpees

Workout notes: Today’s workout is a long one! Plan your pace accordingly so that you can keep moving consistently for the full 30 minutes.  The rep count on the hang squat clean is high and the weight is meant to be manageable. Small sets should be possible with the weight you have on your bar.  Settle in to a consistent pace with your burpees rather than sprinting for a few reps and being forced to rest.  If 30 minutes sounds like too much you can choose to scale to 20 or 25 minutes.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles.  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.  You should end this EMOM well above the weight you will use for today’s workout. If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps. You should be able to perform large sets with the weight that you choose, plan to open with at least a set of 10.  If you are doing singles at any point you have gone too heavy.  For those of you using 55lb or less consider using a training bar so that you are able to have larger plates on your bar.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!

Skill

Handstand Work

Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to 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 are getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

AMRAP in 15 Minutes

9 Push-ups
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

Workout Notes: Today’s AMRAP features push-ups, kettlebell swings and box jumps.  15 minutes is on the longer side so you will want to settle in to a pace that you can sustain for the duration of the workout.  If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level.  You should be able to get your kettlebell swings done in 2 sets at the beginning of the workout.  The rep count for the swings is low and because this is an AMRAP today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up. If you need to scale the box jump height to be able to jump make sure to do so rather than stepping up to a higher box.

Skill

1RM Clean and Jerk

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

for time

21-15-9
Sumo deadlift high pull 115/85 lb
Lateral burpee over the bar

Workout notes: Yesterday’s workout was in a longer time domain and today we are looking at a workout in the sprint category. The sumo deadlift high pull should be light enough that you could complete each round in the lowest amount of sets possible. If you find yourself doing single repetitions early on you have gone too heavy.  Lateral burpees will be most difficult if you are jumping over the bar, commit to sticking to the jump if you can even when it gets difficult.  Scale the movement to stepping over the bar if you are at all worried about the safety of your reps.

[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.