Category: Workout of the Day

[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.

Skill

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean + 1 Front Squat

We’ve got more barbell complex work on the menu today.  For the power clean you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.  For the squat clean the mechanics will remain the same except you will pull yourself further under the bar to catch the bar in a full squat.  Hang on to the bar after your squat clean and finish off the complex with a front squat.  Focus on an upright torso, a loose grip on the bar and high elbows here.

WOD

Tabata Wall Ball Shots 20/14lb to 10/9′
Rest 1 Minute
Tabata Pull-Ups
Rest 1 Minute
Tabata Wall Ball Shots 20/14 to 10/9′

Workout Notes: Today’s workout will use the Tabata timer and we will be working for total reps. The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Work for as much of the 20 seconds as possible knowing that you will have a full minute to recover after each tabata set.  If you can not yet do kipping pull-ups you can choose to perform ring rows, jumping pull-ups or banded pull-ups.  You will only have one shot at the pull-ups so go for it and see how many reps you can rack up here. If class sizes are large the workout will start in waves with one group waiting through a full tabata round to start.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.3 Scores are due TODAY before 5pm! No exceptions for late scores! If you haven’t completed the workout yet make sure to get it in during our morning Open Gym times today. [/creativ_alertbox]

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Today we are working on three overhead lifts. Once you clean the bar to your shoulders you will perform one push press, then a push jerk followed by one split jerk. For all 3 lifts focus on a vertical dip and drive to send the bar overhead. Your receiving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique.

WOD 

6 rounds for time
12 Alternating Dumbbell Snatches 50/35lb
24 Sit-Ups

Workout Notes: Today we have a quick couplet of Dumbbell Snatches and Sit-Ups. You will be alternating every rep for the dumbbell snatches and returning the dumbbell to the ground between each rep. Touch and go reps are permitted if you want to switch hands on the way down.  Keep your transitions quick between each movement to minimize time lost between each set.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.3 was a huge success yesterday! If you haven’t completed the workout yet make sure to do so today at 1pm or Monday during 8:00 or 10:30 Open Gym times. Grab a buddy to judge for you and have fun! Make sure to get your scores in ASAP! [/creativ_alertbox]

WOD

For time
25 Burpees
100m Walking Lunge
1 Mile Run
100m Walking Lunge
25 Burpees

Workout Notes: Today’s workout follows a pyramid rep scheme. After completing your first round of burpees you will head out the roll out doors and perform walking lunges to the wall and back.  Sandwiched between your two trips of walking lunges to the wall is a 1 mile run.  After your last trip of walking lunges get working on your last set of 25 burpees to finish the workout. If you need to scale this workout for volume choose to cut the burpees down to 15-20 per round and cut the run to 1,ooo meters instead of the mile.

Treats are ready for tomorrow! ?17.3 here we come! Don’t forget your quarters so you can recover with some delicious lemonade! ???See you all at 10:30! #crossfitdavis #crossfit #17point3 #lemonadeandtreats

A post shared by CrossFit Davis (@crossfitdavis) on Mar 10, 2017 at 10:00pm PST

WOD

17.3-ish

AMRAP in 20 Minutes
11 Chest to Bar Pull-Ups
6 Squat Snatches 95/65lb
200m Run

Workout Notes: Today we’re tackling a twist on this weeks Open workout. We will start with Chest to Bar Pull-Ups.  If you aren’t quite ready for this skill yet you can scale to chin over bar pull-ups or choose to use a band.  For the squat snatch make sure you choose a weight that allows you to catch the bar in the overhead squat position or or that you are able to smoothly transition from a power snatch into an overhead squat. If you are able to complete 6 touch and go reps with the prescribed weight, consider bumping the weight up to something a little more challenging.  Use the run to recover as best you can before your next round of pull-ups.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.3 has been announced! Check it out at games.crossfit.com The fun starts at 10:30 on Saturday! We’ve had a blast so far and are excited for another great day with all of you! [/creativ_alertbox]

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 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.

WOD 

4 Rounds for reps with one minute on each station

Ring Dip
Row for Calories
One-Arm Kettlebell Clean and Jerk 24/16kg
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 4 rounds and come up with one total score.  In this workout we are performing intervals starting with the difficult gymnastic movement and moving to more conditioning based movements.  The ring dip can be very hard if you don’t have the upper body strength yet so scale to parallette dips or banded dips if needed. Spend some time practicing the kettlebell clean and jerk to guarantee an appropriate weight.  You do not need to alternate arms for each rep here but the kettlebell should return to the ground between each repetition.

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 to 2 sets of toes-to-bar. We’re looking for a set or two that you can maintain for 5 rounds, but feel free to bump the numbers up from what you would do if we were doing only toes-to-bar each minute.   If you are new to the movement perform kipping swings working on alternating between arch and hollow body and getting your toes as high as you can while maintaining this rhythm.  On the even minute perform at least :30 seconds of double under attempts.  If you have mastered the double under work as long as you would like during each minute and get as many double unders done as you can during each work period.

WOD 

5 rounds for time
25 Air Squats
20 See-the-light Sit-Ups
15 Box Jumps 24/20″

Workouts Notes: We’re working with 3 bodyweight movements for todays workout. For the sit-ups you will start laying on your back with your shoulder blades in contact with the floor and a plate locked out directly above you. Sit up while keeping your arms straight and finish sitting tall with the plate above your head.  There is no prescribed weight today for the sit-ups.  Choose a weight that feels challenging but manageable and allows you to get your 20 reps done in 1-2 sets.  Make sure you are able to keep your elbows locked out through the full range of motion of the sit-up with your weight. Make sure that you are able to safely jump to your box and that you can guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels

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.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 rounds for time
400 meter Run
21 Push Ups
21 Kettlebell Swings 32/24kg

Workout Notes: 21 may feel like a large amount of push-ups if this is a difficult skill for you.  Scale first 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.  The kettlebell weight is our standard prescribed weight so scale this as you normally would.  If you are considering moving up in kettlebell weight from what you would normally swing choosing to decrease the height of the swing and opting for Russian style swings is a great way to start this transition. You should be able to get your 21 swings done in 2-3 sets each round.