Category: Workout of the Day

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the 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. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

AMRAP in 15 Minutes
9 Deadlift 225/155 lb
12 Push-Ups
30 Double Unders

Workout notes: Today we’re working in a bit of a longer time domain.  The goal in a workout like this should be to move at a consistent pace for the full 15 minutes.  Your deadlift weight should be a medium weight for you.  You should be able to do your first 9 reps unbroken and then in 2-3 sets max as the workout goes on. Do your best to keep your push-ups strict and to hold the same form for every rep.  If you need a scaling option you can perform push ups from your 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.  If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to 30 singles with a double under attempt every 5 reps.

Skill

EMOM for 10 Minutes
3 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

With a clock set for 12 Minutes

1 Minutes of burpees to a plate 45/25 lb
1 Minutes of wall ball shots 20/14 lb
2 Minutes of burpees to a plate 45/25 lb
2 Minutes of wall ball shots 20/14 lb
3 Minutes of burpees to a plate 45/25 lb
3 Minutes of wall ball shots 20/14 lb

Workout notes: Today’s workout is a 12 minute time priority workout in a format that may be familiar to you. Your score will be your total number of reps across all 12 minutes. We start with a minute on each movement and add a minute until 12 minutes are up and you have completed 6 minutes with each movement.  Plate burpees are performed by hitting the deck in front of your weight plate and then standing tall on the top of your plate with open hips to complete the rep. The wall ball shot can be tough as you become fatigued! Remember to maintain quality movement and perform the squat to your full range of motion in each round! If classes are large pair up and start at different stations.

WOD

Tabata Row
1 minute rest
Tabata Double Under
1 minute rest
Tabata Push-up
1 minute rest
Tabata Sit-ups
1 minute rest
Tabata Kettlebell Swing

Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the end of the workout will be the sum of your lowest scores for each movement. Start each tabata by attempting a challenging number but don’t go to failure! Start with  a difficult but potentially sustainable number rather than playing it safe and feeling like you could have held an extra rep or two at the end of a round. If you aren’t able to maintain the number you start with by the end of each round that’s okay!  If classes are large start at any station and continue through the workout in the posted order.

Twinning today at the @crossfitgames! ✌????days down, ✌????to go! Thanks for all the support and cheers from Davis! We love you guys! #crossfitgames #crossfitdavis #crossfit #madisonwisconsin

A post shared by CrossFit Davis (@crossfitdavis) on Aug 4, 2017 at 9:10pm PDT

WOD

for time *

1 mile run

then

5 Rounds of

10 Toes To Bar
20 Power Clean 135/95 lb

*  40 Minute time cap

Workout notes: Today’s workout starts with a 1 mile run as a buy in before we begin a 5 round couplet.  We start the workout with a heavy monostructural and bodyweight emphasis and transition into a difficult couplet with a weightlifting bias.  Our total rep count is on the higher end. The volume of reps is outside of what you might normally see in a shorter CrossFit metcon so consider that when you decide how you might scale the workout.  If you are new this level of volume perform 2-3 rounds after the run rather than the full 5 rounds that are benchmarked following your opening run.  If classes are large feel free to pair up and share a spot on the bars or substitute v-ups or a larger number of sit-ups for toes-to-bar.

Skill

3×5
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 rather than adding weight as you go.

WOD

AMRAP in 15 Minutes
40 Air Squats
30 One arm dumbbell overhead walking lunge steps 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority triplet.  We start with a higher volume of bodyweight or “air” squats and move to the very difficult one arm dumbbell overhead walking lunge steps. Remember to keep your shoulder and arm stacked and internally rotated when you have the weight overhead.  If you are lacking mobility for the movement, lighten the load so you can reach full extension with your arm or switch to front rack lunges.

We’re SO sad that Coach Oscar is leaving! Help us wish him good luck and safe travels on Thursday at 6:30pm at The Davis Graduate! The CrossFit Games will be streaming if there is an event that evening. Join us and bring your favorite Coach Oscar stories! #crossfitdavis #thegrad #dontgocoachO ????????????

A post shared by CrossFit Davis (@crossfitdavis) on Aug 2, 2017 at 5:45am PDT

Skill

EMOM for 10 Minutes

Straight set of Kipping Pull-Ups or Kipping swings

Spend ten minutes workout on a straight set of kipping pull-ups.  If you are able to perform kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are only able to do 1-2 pull-ups at a time feel free to jump up for 2-3 sets working on timing and technique. If you are not quite yet able to complete a pull-up you can alternate minutes between practicing the kipping swing, jumping pull-ups or kipping pull-ups with a band. When choosing a band make sure to use one with as little assistance as possible. If you have mastered the kipping pull-up and are able to do solid sets of 10 or more, talk to your coach about starting to learn the butterfly swing or scaling up the difficulty with chest-to-bar pull-ups.

WOD

for time

50-35-20
Double Under
Alternating Dumbbell Snatch 50/35 lb

Workout notes:  Today we have a simple couplet of basic CrossFit movements. We start each round with a moderate rep count of double unders and transition into high volume dumbbell snatches.  Alternating dumbbell snatches can be done as either TnG or by setting the dumbbell down after every rep. Whatever method you choose you should be looking for a weight you can work on continuously with very little rest between reps. If you find that you are performing single repetitions with long rest between reps you may have gone too heavy.

Skill

EMOM for 10 Minutes
2 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.  If you feel unsteady at all after your first jerk play it safe and skip the 2nd rep if needed.

WOD

For time *

50,75 or 100 Burpees

*10 minute cap

Workout notes: This might look like an extremely simple workout for most but there are many ways to approach this.  The burpee is most effective as a training tool when performed to the most difficult movement standard. That means touching your chest and thighs to the floor and reaching full extension while you are off of the ground(perpendicular to the floor). Try to be explosive off of the ground even if this means slowing down your overall time. If you opt for a crawl up burpee your potential will be blunted as you are time limited by the mechanics of that method. Choose a number of burpees with which you can keep up a high intensity and complete under the 10 minute cap.  If you want to increase the level of difficulty jump and touch a target outside your reach for each repetition.

Skill

10×1 Wall walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.

WOD

AMRAP in 20 Minutes

9 Front Squats 135/95 lb
12 Power Clean 135/95 lb
15 Push-Up
18 Sit-up

Workout notes: Today we have an unconventional AMRAP of four movements! We start with the front squat and complimentary power clean. Both tax different muscle groups but fall into the same modal domain as a predominantly lower body power movement. Most athletes will find the front squat to be the most difficult movement of the two. Test the weight you are going to use in the workout and make sure you can perform at least 9 front squats in a row while you are fresh. Going unbroken is not required but an unbroken set should be easy while you are fresh. Scale the push-ups as needed so that you can maintain good form and get through the reps at a decent pace.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups.  Do your best to hold yourself with whatever standard you start with even if that means working in small sets.

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

21-15-9
Ketttlebell Swing 32/24kg
Box Jump 24/20″

Workout Notes: Today’s workout should feel fast. You do not need to be able to do any of the kettlebell swing sets unbroken, but plan to finish each round in 3 sets or less.  It is only 45 reps total so feel free to challenge yourself as long as you can handle your kettlebell safely when fatigued.  If the prescribed box jump height is too high choose a shorter box or stack some plates to a height that you are comfortable jumping to rather than stepping up to a higher box.  Move safe and steady on the box jumps and focus on quick transitions between movements.

WOD

Every 3 Minutes for 12, 21 or 30 Minutes *

10 Thrusters 95/65 lb
200M Run

*complete each round for time

Workout notes: For this workout you will have a choice for your total level of volume.  Choose 4, 7 or 10 rounds of the thruster running couplet. Whatever level you choose make sure you can complete each round in under the time cap by scaling weight or distance on the run if needed. It’s not required during the workout but you should be able to hit a set of 10 with your weight while fresh.  Score your rounds yourselves and try to complete negative splits if possible. Use those first rounds as warm up and step on the gas in later rounds.