Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today for Veteran’s day![/creativ_alertbox]

WOD

“Donny“

for time

21-15-9-9-15-21 of
Deadlift 225/155 lb
Burpee

Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have benchmark weights you are probably familiar with but a difficult rep scheme.  We start by descending with the familiar 21-15-9 drop set but then repeat the rep scheme in reverse.  You will mostly likely be fatigued at that point so pay special attention to your mechanics and maintain good form throughout those difficult final rounds.  If you are new to CrossFit perform just the first 3 rounds of the workout and chop off the ascending part of the pyramid.

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Skill

EMOM for 10 Minutes
1 Squat Clean

Spend 10 minutes working on a moderate effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowing 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.

WOD

for time

50 Wall Ball Shots 20/14lb 10/9′
400M Run
50 Kettlebell Swings 32/24 kg
400M Run

Workout notes: Today’s workout is a chipper. We start with a set of wall ball shots and running followed by a set of kettlebell swings and running. Experienced athletes might be capable of large sets of wall ball shots or swings but that might not be a good idea if it will wreck you for the runs! Taking a quick break during those movements might improve your overall performance!

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.
WOD

AMRAP in 7 Minutes
10 Sumo Deadlift High Pull 135/95 lb
10 Push Press 135/95 lb

Workout notes: Unlike yesterday’s couplet that featured two bodyweight movements, today we have a couplet with two barbell movements.  The “Rx” weights might be familiar but keep in mind both the SDLHP and PP require a higher strength level than the clean and push jerk.  Combining these movements together adds another layer of difficulty as well. Be very conservative with the weight you choose! This workout was the CrossFit.com workout of the day for 11/2/16.

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 point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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

AMRAP in 10 Minutes
3-6-9-12-15 …
Burpee Box Jump 24/20″

100M Run after every round

Workout notes: The workout starts with 3 burpee box jumps and increases by 3 reps every round.  Every time you complete a round of burpee box jumps run 100M. Your score will be any full round completed including the run and any additional reps in a round you did not complete. This workout is similar to what we saw last Wednesday but today we have increased the difficulty by performing burpee box jumps and shorted the run. That means the run will be less recovery if you are breathing hard when doing those burpees so pace your reps by trying to work at a steady pace.    100M is out the door and down to the wall and back.

A photo posted by CrossFit Davis (@crossfitdavis) on Nov 5, 2016 at 10:08am PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are ordering hoodies on Monday! We’ll be ordering a bunch but if you want to guarantee we have one in your size send an email to matt@crossfitdavis.com with your size![/creativ_alertbox]

Skill

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.
WOD

for time

50-40-30-20-10
Sit-Up
25-20-15-10-5
Hang Power Clean 115/75 lb

Workout notes: The suggested load for the power cleans is on the lighter side. We’re looking for a weight you could perform a large number of repetitions in a set. That doesn’t mean you need to go unbroken but work with a weight with which you can perform a large number reps when you are fresh.  Review the hook grip for a high rep workout like this.  You can release the grip at the top of each repetition and re-grip prior to bringing the bar back down to the hang. If you have the mobility you might be able to hang on the hook grip through the entire range of motion. Hook grip can be rough on the thumbs so consider picking up some athletic tape your skin is sensitive.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget to set your clocks back! Daylight savings is over and we’re back to standard time![/creativ_alertbox]

A photo posted by CrossFit Davis (@crossfitdavis) on Nov 5, 2016 at 10:08am PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are ordering hoodies on Monday! We’ll be ordering a bunch but if you want to guarantee we have one in your size send an email to matt@crossfitdavis.com with your size![/creativ_alertbox]

WOD

for time
1 Mile Run
150 Medicine Ball Cleans 20/14 lb
1 Mile Run

Workout notes: Today’s workout comes in the format of a chipper.  We have two, one mile runs sandwiching a large volume of medicine ball cleans. The medicine ball clean is a movement that can be very easy to short change.  Remember to hit full extension as you open your hips and drop under the ball and reach your deepest squat possible with each repetition.

WOD

AMRAP in 20 Minutes

5 Deadlift 275/185 lb
10 Chest To Bar Pull-Ups
45 Double Unders

Workout notes:  Today’s workout is a time priority metcon with three difficult skills. The benchmark deadlift weight is on the heavier side so spend some time deciding on what load you will use for the workout. If you do scale we’re looking for something in the 60% range of what your max might be. You don’t need to go unbroken during the workout but your should be able to perform a set of 5 without trouble during your warm up.  CTB Pull-ups can be scaled by performing chin over bar pull-ups, jumping pull-ups or ring rows.  When it comes to double unders you need to attempt them in order to learn them so first scale the volume before going with single unders!

Strength

EMOM for 10 Minutes
1 Squat Snatch

Spend ten minutes working up to a strong effort squat snatch.  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. Squat to the deepest depth that you can.

WOD

AMRAP in 8 Minutes
15 Push-ups with feet on a plate 45/25 lb
20 Overhead Walking Lunge Step 45/25lb
25 Sit-Ups

Workout notes: In this workout we’ll step up the difficulty level of the push-ups and lunges. With your feet on the plate you have extra incentive to maintain that plank position during push-ups. When performing OHWL steps remember to keep your arms locked out overhead.

Skill

EMOM for 10 Minutes
Straight set of Strict 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 and the lift your feet as high as you are able. 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 make sure to rest between sets. No kipping! Start with a very low number!

WOD

Every 6 Minutes for 3 rounds *
21 Thrusters 95/65lb then 400M Run

*Start rounds at 0:00, 6:00 and 12:00, continue as an 18 Minute amrap if you do not complete any round.

Workout notes: For this workout you record the time of each attempt of thrusters + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we need space we can stagger by 4 minutes.   If you are not sure you can make the 21 Thrusters and 400M run with at least a few minutes rest you can scale the volume by decreasing the thrusters or shortening the run. If you don’t make it through the chipper in any round then continue for 18 minutes performing the workout as an AMRAP!

Skill

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead.

WOD

AMRAP in 10 Minutes
10-15-20-25-30 Burpees
200M Run in after every round of burpees

Workout notes: The workout starts with burpees and increases by 5 reps every round.  Every time you complete a round of burpees run 200M. Your score will be any full round completed including the run and any additional reps in a round you did not complete.