Category: Workout of the Day

It’s been awhile since we’ve done a group nutrition challenge, but the time has come! September 1-30th we’ll be running the CFD Real Food Challenge! This will be based on the principles of the Whole 30 Diet and will be focused around eating REAL FOOD! There will be an information meeting on Sunday August 28th for those that want to participate! #crossfitdavis #CrossFit #nutrition #food #realfood #whole30

A photo posted by CrossFit Davis (@crossfitdavis) on Aug 22, 2016 at 9:30am PDT

Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Ups

During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.

WOD

3 Rounds for time
21 Power Snatches 95/65lb
400M Run

Workout notes: This workout is another classic CrossFit couplet! The prescribed barbell movement is suggested on the lighter side so we’re looking for a load that is less that 60% of your 1RM.  With a light snatch like the goal should be to complete the workout in a small number of sets. If you are forced to do singles early on you have gone too heavy!

EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks

Today’s focus will be primarily on the split jerk.    For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes
5-10-15-20-25…*
Box Jumps 24/20″

*200M Run after each round

 Workout notes: This workout will be scored by your last completed round plus any extra reps you complete in your last round if you do not entirely finish.  If you complete the round of 25 and get 5 box jumps into the round of 30 your score would be 25 +5.  There is a potential for a lot of box jumps here! Make sure you control each rep and jump only when your legs are fresh. The movement will increase in difficulty as the rounds increase and you get fatigued. Rest at the top of the box when needed and try to push the pace without hitting failure.

Looking forward to Sunday with @marksmellybell! All CrossFit Davis members are welcome! Don’t miss out on a chance to learn from one of the best! #crossfit #crossfitdavis #davis #markbell #deadlifts

A photo posted by CrossFit Davis (@crossfitdavis) on Aug 17, 2016 at 10:19am PDT

WOD

WOD

for time

75 Kettlebell Swings 24/16kg
1 Mile Run
75 Kettlebell Swings 24/16kg

Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings too much. If you feel yourself going to failure during the swings set the kettlebell down and continue in sustainable sets or drop sets!  This workout comes to us from crossfit.com!

Strength

Squat Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

AMRAP in 7 Minutes
10 Power Clean 135/95 lb
3 Strict Pull-Up

Workout notes: This is a shorter workout so choose a power clean weight that allows you to move through 10 reps fairly quickly.  If you are capable of doing strict pull ups make sure to keep them strict (no kipping!).  Start each rep from a dead hang and get your chin all the way over the bar every time. If you aren’t quite ready for strict pull ups find an alternative that is challenging with banded pull ups, jumping pull ups or ring rows.

Looking forward to Sunday with @marksmellybell! All CrossFit Davis members are welcome! Don't miss out on a chance to learn from one of the best! #crossfit #crossfitdavis #davis #markbell #deadlifts

A photo posted by CrossFit Davis (@crossfitdavis) on Aug 17, 2016 at 10:19am PDT

Skill

EMOM for 10 Minutes
[Odd] :30 Hollow Hold w/pvc
[Even] :30 Arch Hold w/ pvc

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  If you would like to increase the difficulty of either movement attempt to use PVC.

WOD

5 Rounds for reps
90 Seconds Wall ball Shots 20/14lb 10/9′
90 Second Row for calories
90 Second Rest

Workout notes: This workout will be scored like you would score the workout fight gone bad. Count your total number of wall ball shots and calories rowed in each of the 5 rounds to come up with a total number of repetitions. Use this opportunity to challenge yourself to performing a large number of wall ball shots prior to getting on the rower.  The row will be harder after maximal effort wall ball shots but try not to use it as a recovery period in this format. The recovery period is the rest that you get after the row! Go hard in each round.

Strength

Back Squat 5-5-5-5-5

Spend some time working up to a strong effort 5 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 10 Minutes
60 Double Unders
12 Hang Power Cleans 155/105
9 Push Jerks 155/105 lb

Workout notes: It’s something a little like the famous CrossFit hero workout “DT” but we’re coupling it with the difficult double unders.  60 might be a high number for you every round so scale the number down to a smaller amount each round but make sure you attempt at least 100 today! The suggested barbell load is on the heavier side but we still want to be working with a weight that is in the 60% range or less of your 1RM.

Skill

Hang Squat Snatch
1-1-1-1-1

Work up to a strong effort squat snatch today starting from the hang.  Without designating a starting point for the hang we usually mean you should snatch deadlift the bar to pocket height and then bring the bar down above the knees before you complete the lift. We do this reinforce pushing the knees back and working on the second pull. If you find that you are having trouble keeping the knees back try bringing the bar below the knees and really keep tension on those hamstrings!

WOD

for time

15-12-9-6-3
Burpee Box Jump 24/20″
Two Arm Kettlebell(24/16kg) or Dumbbell(45/30lb) thruster

Workout notes: Be careful with this one! The rep range is low so we are looking at a sprint but make sure you have your legs under you before you start each box jump especially after you are fatigued!

Skill

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

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body.  On the even minute perform at least :30 seconds of double under attempts
WOD

AMRAP in 12 Minutes
50 Sit-ups
35 Deadlift 155/105 lb
200M Run

Workout notes: This workout has a larger set size of a bodyweight movement followed by high reps of what should be a light deadlift. Choose a deadlift weight that you can do multiple reps of for the entire workout.  The run is short so try not to use it as recovery and push the pace.

WOD

7 rounds for reps of:
1 minute of muscle snatches 75/55 lb
1 minute of overhead squats 75/55 lb
1 minute of burpees, jumping over the barbell
Rest 1 minute

Workout notes: This workout comes to us from CrossFit.com and was the workout of the day for August 9, 2016. You will score this workout like you would “fight gone bad” by counting your total repetitions across all rounds.  Determine what weight to use by testing out each movement. In the muscle snatch you are specifically NOT dropping under the bar after the second pull. After opening your hips finish with the arms rather than landing in a partial squat like you would in a power snatch. This workout is in the longer range so pace yourself early!