Category: Workout of the Day

This Saturday at the @sudwerkbrew dock store we will be holding a fundraiser for Team CFD to help them with travel expenses to the @crossfitgames! Come down and grab a brew or two with the team from 4-8pm! Hope to see you all there! #crossfit #crossfitdavis #gamesbound #sudwerk #beertime Photo Credit: The Davis Enterprise

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 12, 2016 at 9:11am PDT

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

for time
50-40-30-20-10
Walking Lunge Steps
Sit-Ups

Workout notes: All bodyweight movements in todays workout! These are very simple exercises but end up being difficult in in higher volume. Do your best to keep your torso upright during your lunge steps and let your trailing knee gently touch the ground.  Remember to keep the sit-ups as strict as possible and avoid an extreme roll or swing up. Throwing the arms forward is totally natural and necessary to complete the rep of course. Optionally, use a dumbbell or two as an anchor to lock in your feet.

Skill

EMOM for 10 Minutes
[Odd] 5-10 Kipping Swings
[Even] Straight set of push-ups

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 during the kipping swing.  Alternate between hollow and arch. You have 5 rounds of push-ups so you may be able to perform a large set in each round but remember to hold your midline straight!

WOD

5 Rounds of

3 Minutes on 1 Minute off
4 Front Squat 115/75 lb
6 Lateral Burpees over the bar
8 Dumbbell Snatch 45/30 lb

Workout notes: This workout will be scored like you would score the The Chief.  Count your total rounds plus reps accumulated during all 5 rounds.  Your score will be your total rounds completed plus all of your extra reps completed.  Each round is essentially a 3 minute AMRAP. We have 3 minute work periods with one minute of rest.  Your goal for a workout like this with low rep counts should be to move fast! For that reason their is no requirement for alternating the dumbbell snatch unless you decide you want to. Either way try to distribute the work on both arms evenly!

Skill

EMOM for 10 Mintues
1 Squat Clean with pause below the knee

Today’s skill work focuses on the squat clean.  We will be pausing below the knee for a full second prior to finishing the full lift.  Slowiy and under control bring the barbell from the floor and pause right below your knee. Practice maintaining angle of your low back by raising your hips and shoulders at the same rate from the floor. Remember to sweep the bar in and push the knees back. After you hold for a second complete the lift by extending the hips and dropping under the bar.  Note that pause will increase the difficulty quite a bit so expect to lift a bit lighter than you might with a moderate or strong effort clean.

WOD

AMRAP in 12 Minutes
15 Push Press 115/75 lb
200M Run

Workout notes: Review the push press and remember the weight you use will potentially be much lower than what you are capable of push jerking. First Clean the bar and establish a full grip.  The bar should still be resting on your body but you don’t want the same looser grip you would use during a front squat. Bend your knees with your torso maintaining vertical and then explode upward. Finish with your arms and resist the temptation to re-dip under the bar!

Skill

Tabata Single Unders
Rest 2 Minutes
Tabata Double Unders

Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  Start with single unders and work on sustaining your effort for each interval. After you finish the first Tabata, rest 2 minutes and start another committing to double unders.  If you are brand new to double unders you might use this time to attempt 1 or 2 reps every round.  The work/rest format is a great opportunity to work on hard skills or strength with a slightly lower level of intensity. If you are absolutely positive you would go unbroken on every round, scale up and use this time to practice double unders first and then triple unders in the second round.

WOD

AMRAP in 20 Minutes
400M Run (out the door and to the Sudwerk sign)
21 Kettlebell Swings 32/24 kg
7 Strict Pull-Ups

Workout notes: This workout is formatted similar to the famous CrossFit benchmark “Helen” but we’re attempting a couple different things. We start with the monostructural run and then notice that the “RX” weight is a slightly heavier than what you see in Helen.  Use this opportunity to attempt a slightly heavier kettlebell if you feel that you are ready. Remember you can always scale by performing “Russian” style swings which go to eye level.  Strict pull-ups bring are much less aerobic than kipping pull-ups and they require a good deal of strength to maintain.  Most of us will slow down a bit at that point so remember to push the runs!

WOD

for time

1000M Run

then

10 Rounds of

10 Push-ups
15 Sit-ups
20 Air Squats

then

1000M Run

Workout notes: Today’s workout is a 10 round triplet with a buy in and cash out.  Start by running about 1000M (out the back door and down to cantrill) and then perform your 10 round triplet. After you finish your 10th round head back the door for your final run! If you are new to CrossFit and not accustomed to this volume scale it down by performing 3-5 rounds of the triplet rather than the full 10.

WOD

for time
50-40-30-20-10
Wall Ball Shots 20/14 lb
25-20-15-10-5
Toe-To-Bar

Workout notes: Today we have a 5 round workout of  wall ball shots and toe-to-bar! This workout has a high volume of wall ball shots so make sure you shoot to a target you can consistently hit. If you are new to toe-to-bar start by learning the kipping swing and bringing your knees up to your chest. Protect your hands and make sure that you don’t tear. If you feel like your grip is giving way switch to some form of sit-up.

Skill

5 rounds of
30s Handstand Hold
30s rest

For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold.  For an extra challenge perform the drill wall facing. Whichever option you choose work on keeping your midline tight and resist the temptation to lose stability and fall into an arched position.

WOD

for time
40-30-20
Walking Lunge Step
10-15-20
Clean & Jerk 135/95 lb

Workout notes: In this couplet we will descend in reps with the first movement and ascend in reps with the second.  We start with the “easier” but taxing bodyweight lunge and move on to a short round of clean & jerks. The challenge will be to maintain your speed following the second round of lunges.  At this point you have done a large number of reps but still have a lot of clean and jerks left.  Do your best to maintain your pace and finish strong.

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

for time

15-12-9-6-3
Overhead Squat 115/75 lb
Burpee Box Jump Overs 24/20″

Workout notes: The overhead squat is one of our most difficult movements. Keep the load light and manageable if the lift is new to you.  Do your best to work through the full range of motion. If the OHS range of motion isn’t happening today due to mobility issues switch the lift to a front squat or other power movement.

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

WOD

AMRAP in 10 Minutes
15 Pull-Ups
200M Run

Workout notes: Here’s your chance to play around on our new pull-up structure! We had several custom bars made by rogue that do not have powder coat, they have the feel of the two “speal” bars that we had at the old gym so we now have more of those available for those who like them.  We have several powder coated bars as well for folks who prefer that flavor!  We also made the rig wider so the bars inside are accessible as well. If you are new to pull-ups scale the movement to jumping pull-ups or strict pull-ups with a band.  Use a method with which you can get at through at least 3 rounds.  If you have not seen our new 200M Run it goes out the back door and has a turn around at the metal cage in the back alley.

AMRAP in 20 Minutes
15 Power Clean 115/75 lb
30 Sit-Ups
60 Double Unders

Workout notes: This workout falls in a longer time domain and gives you lots of time to practice double unders!  The power clean is recommended to be light as we have a long workout with higher rep sets.  You should be able to perform that set of 15 in sets with short rest. If you go so heavy that you are starting with single reps, you may have gone too heavy! As always double unders are a challenge so if you are new to them so here is a good opportunity to put some work in. Remember you can always scale the volume of each round if 60 is a daunting number!