Category: Workout of the Day

Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet.  Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.

WOD

for time

50-40-30-20-10
Barbell Step ups 45/35 lb 24/20″
Dumbbell Snatch 45/30 lb

Workout notes: This workout is a higher volume of two simple movements performed at a light weight.  The barbell can be loaded onto the back rack during the step ups so use a weight you can continuously perform step ups without losing position.   You can scale the barbell load by using a 15lb bar with change plates or by ditching the bar all together and performing the movement without any load.  For the dumbbell snatch, use any strategy to break up the work by performing sets on each arm if that works better for you but do remember to distribute the load evenly on both arms. The same can work for step ups but remember you have to come down all the way off of the box to complete each rep.  If you are new this volume cut the volume down by starting on the round of 40.

WOD

EMOM for 10 Minutes

1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.
WOD
for time

21-18-15-12-9-6-3
Sumo Deadlift High Pull 95/65 lb
Front Squat 95/65 lb

Workout notes: Today’s workout focuses on light bar bell movements! The sumo deadlift high pull is one the the foundational movements in CrossFit that we use as skill transfer practice for the second pull in the clean.  Practice creating vertical drive by quickly and explosively opening your hips as the bar passes the knees. The suggested front squat weight is light so move quickly but don’t short the range of motion! Your hip crease should fall below the knee and you should be standing fully upright and the end rage of the rep. Make your best effort to keep your torso upright during each rep.

Skill

10×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope! We did not have the opportunity utilize our ropes in the old gym  due to space issues but now we have several that we can use!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! Watch the video to see one of our favorites!

WOD

for time
30 Power Cleans 205/145 lb

Workout notes: Our skill work was a gymnastics movement and your workout is entirely weightlifting!  The “Rx” weight for this workout on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult.  Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready.

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.

WOD

3 Rounds with 1 Minute on each station

Wall Ball Shots 20/14 10/9′
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two Arm Dumbbell Push Press 45/30 lb
Row (Calories)
Rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad” count your total number of repetitions scored in each round and come up with one large number of all of your reps completed.  It is usually possible to game this type of workout by going easy at one station and then accumulating more reps at another but that is not the intent of this format! The row comes right before your rest so do your best not to pace it. Go hard at each station!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to Team CrossFit Davis for your 26th place performance at the CrossFit Games! Thank you so much to those of you in the community who came out to support the team and everyone who was cheering from back home![/creativ_alertbox]

Strength

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 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
30 Double Unders
10 Push-Ups

Workout notes:  Simple but effective! Both movements are very simple by design but difficult in application. If you are new to double unders but they are starting to click consider using this workout to attempt to “Rx” the workout.   Push-ups will be difficult with the added fatigue from the double unders so hold yourself to a high standard and perform the reps to the most difficult standard that you can perform.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: The parking lot will be closed today (Sunday the 24th) due to the parking lot being re-surfaced. We will be open but if you are driving in you must park in the Sudwerk parking lot! [/creativ_alertbox]

Sunday announcements!! Leave yourself a little extra time in the morning to plan for parking at Sudwerk! Olympic Lifting and CrossFit will run as usual. #crossfit #crossfitdavis

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 23, 2016 at 9:50pm PDT

WOD

3 Rounds for time

50 Sit-ups
35 In Place Barbell Overhead Walking Lunge Steps 95/65 lb
20 Burpees Over the Bar 

Workout Notes: The movement that will need the most attention in this workout is the Overhead Walking Lunge.  We will be performing the movement “in place” meaning you will use either a step back or step forward lunge. The rep count is high during each round so you still most likely need to break up the lunges into manageable sets. The weight can be difficult if you are new to the movement so consider using an empty barbell or lightening the load significantly if that if the case.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!

Skill

EMOM for 10 Minutes
1 Squat Snatch

Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

5 Rounds for time
21 Thrusters 45/35 lb
9 Kettlebell Swings 32/24 kg

Workout notes: We’re working with a light barbell for a high number of repetitions and a heavy kettlebell for a low number of repetitions.  This workout should fall into the sprint category even though we are looking at 5 rounds for time.  Use a light barbell that you can perform thrusters in only a couple of sets and a kettlebell that you can swing in 1 set.

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Skill

EMOM for 10 Minutes
Power Clean & Push Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes.  Choose a weight that you can maintain through all 10 minutes or still light and gradually increase the load in small increments. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean.
WOD

AMRAP in 15 Minutes
20 Push-Up
10 Deadlift 225/155 lb
200M Run

Workout notes: Remember there are many scaling options available for push-ups! We like to keep the stimulus similar to a standard push up with a straight torso throughout the movement. Choose a method you can maintain throughout the workout even when fatigued. When you are tired add rest and keep your push-up standard the same rather than scaling to an even easier method!

Skill

EMOM 10 Minutes
:30s of Strict Pull-Ups

In this skill work we have 10 rounds of work today.  This setup should feel very different than when we alternate with another movement during odd and even minutes.  Now we are adding extra opportunity for work rather than performing another movement. Each round does not have to be completed in an unbroken set or any specific set size.  Complete as much work as possible during each 30 second interval but remember that performing strict strength work has a much bigger drop off in work capacity when you get fatigued so don’t go to failure right away and pace yourself! If you are still working on pull-ups attempt max effort chin over bar holds with a slow lower down or do ring rows!

WOD

5 Rounds with 1 minute on each station
Two-arm burpee Dumbbell Deadlift 45/30 lb
Medicine Ball Cleans 20/14 lb
Row for calories
Rest

Workout notes:  This workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of repetitions and come up with one score.  Do your best to work hard at each station rather than gaming one station or another to increase your potential score.