Category: Workout of the Day

Skill

EMOM for 10 Minutes
1 Squat Clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 Minutes
Power Cleans 185/135 lb

4 Lateral Burpees over the bar EMOM

Workout notes: You’ll score today’s workout by your total number of repetitions of the single element heavy power clean. Each minute you’ll have a 4 burpee over the bar buy in prior to attempting any reps at the barbell. The power clean weight today is meant to be challenging and something you will most likely be doing singles with. This is a great time to challenge yourself and bump up the weights you are used to lifting in workouts as long as you can perform a power clean safely and correctly under fatigue with the weight you choose.

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

For this skill work you will be working on on maintaining a set of chest to bar 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.

WOD
for time
15-12-9-6-3
Power Snatch 95/65
Thuster 95/65 lb

Workout notes: Today’s workout is a task priority couplet that is intended to be light and fast! Choose a weight that you can rep out in large sets during each round even under fatigue.  If you use a weight that requires you to perform single repetitions you may have gone too heavy. Make sure to test out a good set of each movement before the workout starts to ensure you have chosen an appropriate weight.

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  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 through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes

10 Jumping alternating lunge steps
10 One arm alternating russian kettlebell swings 32/24 kg

Workout notes: Today we have a time priority couplet with two very interesting movements! Jumping lunge steps are an explosive plyometric movement that require good power, balance and coordination to pull off a set of ten in quick succession. Most athletes will need to break them up as you fatigue so go easy in those first few rounds and pace yourself.  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Alternate arms by switching as the kettlebell is at the apex of the swing but rest as needed. You will most likely find the one arm variant to be a little more difficult that your standard swing!  If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead.

We will be running classes at 8:30 and 9:30am ONLY on Monday September 4th! Enjoy your holiday weekend! #crossfitdavis #holidayhours #laborday

A post shared by CrossFit Davis (@crossfitdavis) on Sep 1, 2017 at 8:49am PDT

WOD

6 Rounds of

1 Minute of Two arm dumbbell squat cleans 35/20 lb
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. You can “game” the workout by going easy on the other movements so you can rack up a lot of double unders  but that is not the intent of this workout!  The benchmark for the dumbbells is on the lighter side. We’re looking for a weight you could move in fairly large sets during your minute of work at that station.  The total workout time is 23 minutes so plan accordingly as you pace those first few rounds!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox]

WOD

AMRAP in 20 Minutes
10 Broad jump 6′
10 DB Hang Snatch 50/35 lb
10 Push-up

Workout notes: Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind and clear a mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter.  Break up the snatches as needed but do distribute the work evenly across both arms.

WOD

for time
1 Mile Run
100 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots.  The run will consume a large part of your time, most likely nearly half of your workout so try to run at a good pace but not at max effort as you have a straight set of wall ball shots to tackle after the run! A good strategy for the wall ball shots is to hit a large set in the beginning and move to smaller sets after that.  Just try to keep the amount of time the ball is on the ground to a minimum!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

7 Minutes of
30 Double Unders
15 Two arm dumbbell push jerk 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 gymnastic metcon followed up by 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.

Skill

EMOM for 10 Minutes
Straight set of HSPU

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

for time
27-21-18-15-12-9-6-3
Medicine Ball Sit-up 20/14 lb
Deadlift 135/95 lb

Workout notes: This task priority couplet pairs two movements we see frequently but each with a different twist.  You’ll use a medicine ball for your sit-ups and the deadlift is prescribed on the lighter side with a high rep count.  Even though the bar is light, focus on form especially as you fatigue.  It can be easy to get lazy here and let your back round.  If possible tap the ground behind your head with the medicine ball and then sit all the way up with it.  If for any reason you can’t do this you can keep the ball at your chest or leave the ball out of the sit-up entirely 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

for time
200M Run
21 Kettlebell Swing 32/24 kg
21 Box Jump 24/20″
200M Run
15 Kettlebell Swing 32/24 kg
15 Box Jump 24/20″
200M Run
9 Kettlebell Swing 32/24 kg
9 Box Jump 24/20″

Workout notes: Today’s workout is a sprint!  Keep in mind that once you get through your first round you are almost halfway done with your total reps. Make sure to choose a kettlebell and box height that allows you to move through your sets at a consistent pace.  You should be able to get through each round of kettlebell swings in 3 sets or less. Choose a box that you can safely jump to when fatigued rather than choosing a higher box and switching to step ups. The runs are short so do your best to keep a quick pace!

Skill

EMOM for 10 Minutes

[odd] straight set of kipping swings on rings or bar
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on kipping swings and double unders.  Keep in mind we have a high volume of reps on the bar during the workout so go easy on your hands.  For beginners 3-5 reps working on tight and perfect hollow-to-arch reps would be a good place to start. Work on increasing your momentum with each rep so you can easily transfer that skill to toe-to-bar or pull-ups.  If you have been working on muscle ups give the rings a try for your kipping swings!

WOD

with a clock set for 12 minutes

as many reps as possible of

1 minute of toe-to-bar
1 minute of two arm dumbbell power clean 50/35 lb
2 minutes of toe-to-bar
2 minutes of two arm dumbbell power clean
3 minutes of toe-to-bar
3 minutes of two arm dumbbell power clean

Workout Notes:  Today we have a time priority couplet with a classic CrossFit bodyweight movement and the uncommon two arm dumbbell clean .  Your score will be your total number of reps accumulated across all 12 minutes.  If we have a large class and you are experienced with toe to bar and want to increase the difficulty of the movement you can start with cleans to test and build your toe to bar capacity under fatigue.  If you are new to toe-to-bar start with that movement so you can get the first two toe to bar intervals in with only a minute of work on the dumbbells.