Category: Workout of the Day

A post shared by CrossFit Davis (@crossfitdavis) on May 29, 2017 at 7:47pm PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to all four of our regional athletes this weekend! Ryan finished the weekend in 18th and Mariah in 12th! Kirsten took 2nd and Jeff finished 4th which moves them on to the CrossFit Games![/creativ_alertbox]

Skill

Handstand Work

Choose a handstand skill to work on today. You can also 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

5 Rounds for reps with one minute on each station

Row for Calories
Burpees
Box Jumps 24/20″
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 5 rounds and come up with one total score.  In this workout we are performing intervals starting on the rower.  Choose a pace here that allows you to move right into the burpees without much of a break.  After the burpees you will move on to box jumps for your final minute before you rest.  Spend the whole minute working and try to find a pace here that is sustainable.  For all of today’s movements try to focus on moving consistently rather than sprinting at any point and then stopping to recover.

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes: Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

These 4 are feeling good and ready to take on Day 3! All the cheers from the stands and from afar are keeping them going! CFD is something special! #crossfitdavis #crossfit #californiaregional #delmar

A post shared by CrossFit Davis (@crossfitdavis) on May 27, 2017 at 8:30pm PDT

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENT FOR THIS WEEKEND:

Sunday-5/28: No Gymnastics or Free Class Today!
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

WOD

5 rounds of

3 minutes on 1 minute off

5 Power Cleans 135/95 lb
30 Double Unders

Workout notes: This workout will be scored similar to how you would score the infamous CrossFit classic “The Chief”.  Accumulate as many rounds and additional reps in each 3 minute period.  You will be working for a total of 15 minutes so consider this a longer workout and pace yourself early on. Scale the barbell load and the double under numbers to something you can sustain well into the workout.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENT FOR THIS WEEKEND:
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

WOD

2 Rounds for time

1000M Run
50 Thrusters 45/35 lb
30 Burpees

Workout notes: Our workout today is two rounds of a triplet similar to the classic CrossFit benchmark “Jackie”. We start with a long monostructurial piece and then move to high rep light weightlifting and bodyweight movements. Two rounds of this format is a difficult challenge! Be prepared for your second round to feel considerably different than the first! Focus on moving at a steady pace through the entire workout. If you are not used to a workout of this volume you can choose to scale the workout to just 1 round for time.

The fun starts tomorrow! You can watch Ryan at 12:30, Jeff at 1:00, Mariah at 1:30 and Kirsten at 2:00! Watch all the action at games.crossfit.com! #crossfitdavis #crossfit #californiaregional #delmar

A post shared by CrossFit Davis (@crossfitdavis) on May 25, 2017 at 9:45pm PDT

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean you’ll 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.

WOD

For time

50-40-30-20-10
Kettlebell Swing 32/24 kg
Sit-up

Workout notes:   Today’s workout has a high number of heavy kettlebell swings and sit-ups so if you are new to crossfit or this level of volume, consider cutting the volume by leaving off the first round.  Sit-ups tend to be one of the movements that can leave people exceptionally sore! When swinging a kettlebell you should always be under control and able to safely return the kettlebell to the floor.  If you are just getting used to a new weight try performing “russian” style swings by just bringing the kettlebell to eye level.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

Alternating Tabatas of
Hollow Rock or Hold
Super Man Hold

For this workout you will work for two full rounds of Tabata so that’s 16 total intervals of 20 seconds of work and 10 seconds rest. Start with hollow rock and switch to a arch or superman hold during your 10 seconds of rest. Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. If you are unable to hold a quality position as the rounds go on consider taking a round off and jumping back in when you’re ready!

WOD

AMRAP in 20 Minutes
400M Run
20 Front Squats 155/105 lb

Workout notes: Our workout today is a couplet of two movements that primarily tax the lower half of the body. We alternate between running which is a monostructural pulling movement and squatting which we consider a high rep weightlifting movement that involves primarily pushing.  Most of us will need to break up the squats so work on a rep scheme that keeps you working at a steady rate and completing quality reps as you get through the 20 squats.  Choose a weight that allows you to work through the set of 20 in 3-5 sets.  If you find your self resorting to performing single repetitions you have gone too heavy.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

10×2
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the 2 reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and make the reps as difficult as possible by changing the angle of your body.  If a set of 2 with the pause is quite manageable consider adding weight to your sets while still maintaining the pause at the top.

WOD

10 Rounds for time

30 seconds of Two Arm Dumbbell Push Press 50/35 lb
30 seconds of rest
30 seconds of Box Jumps 24/20″
30 seconds of rest

Workout notes: Partner up for this workout if needed and share a pair of dumbbells and a box. Remember that when you use dumbbells the difficulty level is much higher than the same load would be with a barbell so be conservative and focus on appropriate mechanics during the workout.   Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations.  Scale the box height to something you are capable of jumping to rather than stepping up to a higher box.  Your score will be your total number of reps completed.

Skill

EMOM for 10 Minutes
[odd] Straight set of Strict Toes-to-bar
[even] Max set or :30 seconds of double unders

For today’s skill work we are tackling the strict version of the toe-to-bar. If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar or lift your feet as high as you are able with straight legs to make it more difficult. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so your straight sets will most likely be small, plan for 5-10 reps per round. No kipping! In the opposite minute you will be performing either a max set of double unders or 30 seconds of work on this skill.  If you are still working on double unders spend 30 seconds trying to get as many reps as you can.  If you are comfortable with this skill feel free to work for as much of the minute as possible or go for a max unbroken set in each minute.

WOD

5 rounds for time
10 Kettlebell Snatch 32/24kg
10 Push-ups
200m Run

Workout Notes: Today’s workout is a time priority triplet. Initiate the kettlebell snatch very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before punching out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor or alternate arms between reps, each rep can be initiated from the hang and it is up to you how you split up the reps. With only 10 reps per round this is a great workout to bump up your kettlebell weight if you’re ready. Scale the push-ups as needed so that you can maintain good form through all 10 reps.  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. The set sizes here are small so try to keep moving quickly and focus on fast transitions between movements.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week: Friday-5/26: No 6:30PM Class Saturday-5/27: No 10:30AM Open Gym Sunday-5/28: No Gymnastics or Free Class Monday-Memorial Day: Classes at 9:30 & 11AM ONLY. [/creativ_alertbox]

Skill

Deadlift
10-10-10

Today we are taking on some high rep deadlifts.  We are working on 10 touch and go reps without resting at the bottom or letting go of the bar.  You can choose to use one weight for all 3 sets or build in weight as you go.  A good weight to start with would be a challenging weight that you might use in a workout. 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.  As always 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 10 reps of each set AND as you increase in weight.

WOD

8 minute AMRAP*
Medicine Ball Cleans 20/14lb
*EMOM 5 Burpees

Workout Notes: Today’s workout is all about timing.  At the start of each minute, including the first minute, you will perform 5 burpees.  Make sure to establish a quick burpee speed from the start so that you leave yourself enough time to start racking up medicine ball clean reps. For the cleans your feet will be on the outside of the ball with your hands and arms inside your feet to hold onto the ball.  Use the same explosiveness from your hips as you would with a barbell clean and drop under the ball fast to catch it in a squat. Make sure to stand tall to complete each rep.  If burpees are a tough movement for you, consider taking a few extra seconds at the end of each minute to catch your breath before the burpees start for the next minute. Your score for this workout will be your total medicine ball clean reps.

WOD 

For time
200M Bodyweight Walking Lunge
400M Uneven Farmer Carry
1000M Run with plate 45/25lb

Workout Notes: We are working outside today and soaking up the sunshine! You will start this workout heading out the roll-up doors and lunging to the 200m mark and back. If you are worried about tapping your knee to the pavement make sure to pack your knee sleeves or just get your knee as close to the ground as you can without actually making contact.  When you return from the lunge you will pick up your farmers carry weights and head out on a 400m walk/run/shuffle with them.  There is no weight prescribed for the farmers carry but you are encouraged to challenge yourself.  Choose two different weights and make sure to distribute the work evenly between arms. After you travel 400m with your weights grab your plate and head out the roll up doors down to Cantrill and back.  Finding your preferred technique for the plate carry will be important as this can be a very challenging! As always, stay on the sidewalk when running on the road and and watch for cars entering and exiting driveways.