Category: Workout of the Day

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Squat Clean & Jerks 155/105 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell burpee deadlifts 35/20 lb

* start at any station and rotate through each one

Workout notes: Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a single element weightlifting AMRAP based on the the classic CrossFit workout “Grace” that was featured at the 2008 CrossFit games.  We follow that up with a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.  Please keep in mind that each 7 minute section is a difficult, high volume workout on it’s own so if you are new to CrossFit or not adapted to this much volume scale by dropping the weight and/or the dumbbells and insert some rest at each station.

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.  If you don’t have pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as a scaling option.

Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD

AMRAP in 10 Minutes
200M Run
30 Wall ball shots 20/14 lb 10/9′

Workout notes: Today we’re performing a classic couplet. Use a medicine ball that lets you practice perfect squats with an upright torso and a weight you can throw to a 9 or 10′ target for all 30 reps in each round.  Try to challenge yourself and move quickly through each set of 30 wall ball shots but don’t leave yourself so gassed that you are using the run entirely as recovery.

Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 9 Minutes
6 Burpees over the bar
3 Hang Cleans 185/125lb

Workout Notes: Today’s workout is on the shorter end with a low rep count for both movements. We will be performing the burpees laterally with a jump over your bar to complete the rep.  Do your best to maintain the jump over the bar throughout the workout as it is the toughest standard. If you can not jump for any reason, stepping over the bar is a great scaling option.  The hang clean weight is meant to be challenging today.  This is a great opportunity to bump up the weight a bit, but make sure that you can connect all 3 reps for at least the first few rounds.  Remember that we are doing hang cleans, which means before you perform your first rep in any set, you will start with a deadlift, bringing the bar to the hang, before starting in on your cleans.

Skill

5-5-5-5-5
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 sets rather than adding weight as you go.

WOD

5 rounds for time

25 Air Squats
20 Walking lunge steps
15 Box Jumps 24/20″

Workout notes: Today’s workout is a task priority bodyweight triplet that prioritizes the lower body. The best strategy for a workout like this is to work at a sustainable pace in each movement so you don’t redline in any one movement.  Use this opportunity to practice perfect body mechanics.  Keeping the torso upright is a priority in both the air squat and lunge step.  Ideally the air squat prioritizes the anterior chain and the lunge leans on the posterior.  Your legs will be quite taxed when you get to the box jumps so be safe and guarantee each rep!

Skill

EMOM for 10 Minutes
3 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.

WOD

AMRAP in 10 Minutes
Push Ups

7 Kettlebell Swings EMOM 32/24 kg

Workout notes: For today’s workout your score will be the total number of push-ups you complete in 10 minutes.   You’ll have a buy in of 7 kettlebell swings every minute.  That’s a total of 70 reps across 10 rounds so use a weight you are confident you can successfully swing for a set of 7 under fatigue.  In this workout we essentially have a conditioning movement coupled with a strength movement.  If you are new to push-ups use this opportunity to practice using perfect form rather than scaling to a easier standard to accumulate more repetitions.

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes: This workout is a famous CrossFit benchmark workout that is part of the “Girls”  series.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!

Team “Stranger Danger” enjoyed the sunshine with their burpee box jumps and deadlifts for week 2 of the Team Series! The gym will be open tomorrow from 10:30-3:30 for those of you getting the workouts in tomorrow. Show up ready to workout and pitch in to judge if needed! #crossfitdavis #crossfit #teamseries #week2

A post shared by CrossFit Davis (@crossfitdavis) on Sep 29, 2017 at 9:34pm PDT

WOD

5 rounds with 1 minute on each station

two arm dumbbell front squat 50/35 lb
two arm dumbbell push jerk 50/35 lb
double unders
rest

Workout notes: Today’s workout will be scored in the same manner as the famous CrossFit workout “Fight Gone Bad”.   Count your total number of reps accumulated at all stations to arrive at a single number.  Squatting with dumbbells present a different challenge vs barbells.  Hold the weights at your shoulders with the rear head of the dumbbell behind your center line.  Start squatting by sending your hips back and fight to keep your torso upright throughout the entire range of motion.  In the push jerk you drop under the weight and finish the lift by standing up in a locked out position. If you have double unders you could potentially game the workout by going easy on the first two movements but that is not the intent of this workout! Go hard on each station and accumulate as many reps as possible. If double unders are a challenge then use this opportunity to practice them rather than switching to single unders! If classes are large, dumbbells can be shared, but make sure to stagger by two minutes to allow for two minutes straight of dumbbell work.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight is the Fall Music Fest to benefit Davis Schools! Tickets are only 10$ and when purchasing you can designate which school you want 50% of your money to go to. Our member Ryan Davis has put a lot of work into organizing this event so let’s support him and help raise some money for Davis Schools! 5:30-8:30pm at the Davis Art Center outdoor stage. Buckhorn food truck and Sudwerk beer will be there too! Hope to see you there! [/creativ_alertbox]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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 though each set of two and as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 10 Minutes

3-6-9-12-15 …

Burpee Box Jump 24/20″
Deadlift 225/155 lb

Workout notes: Today’s workout is a little bit of a twist on one of the team series workouts. In the team series you would perform each rep synchronized with your partner.  To save space we’ll perform burpee box jumps rather than jumping over the box.  The gym will be quite full with barbells and boxes out for everyone.  Be sure to keep your bar to side of your box rather than directly behind your box.  This will have you doing burpees parallel to the bar and provide some room just to be safe.  You should have a good idea what a strong effort deadlift is after the skill workout so setup a bar in the 50-60% range of your 1RM.  You can break up each round in any way that you see fit but you should definitely be able to perform at least 6 in a row with your chosen weight.  If you find that you are stuck performing single repetitions early on, you may have gone too heavy.

Skill

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

3 Rounds for time

400M Run
30 Thrusters 45/35 lb

Workout notes: Our workout today is a 3 round triplet with a common monostructural movement and very light barbell movement. The benchmark weight for the workout is just an empty barbell.  That should make it highly accessible to most athletes.  You should be able to complete each set of 30 in a few large sets.  We also have 15 lb bars available a well as light dumbbells if you are on the fence about hitting the workout at the benchmark weight. Pick a weight that allows you keeping moving at a quick and continuous pace.  The thrusters definitely do not need to be unbroken, but you should be able to knock out large sets throughout the workout.