Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • July 22, 2016

    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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  • July 21, 2016

    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!

  • July 20, 2016

    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.

  • July 19, 2016

    Skill

    10×1 Lunge Kick to Freestanding handstand

    Have some fun with the skill work today! Make several attempts 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.

    WOD

    AMRAP 12 Minutes
    50 Double Unders
    5 Squat Cleans 185/125 lb

    Workout Notes: Two higher skill movements in today’s workout! The “rx” version of the workout suggests a heavyish barbell weight.  If you are familiar with the movement use this opportunity to attempt a heavier weight than you might normally use during a metcon. We’re still looking for something in the 60% range but if you have the mechanics down challenge yourself with a new benchmark.

  • July 18, 2016

    Skill

    EMOM for 10 Minutes
    Straight set of Kipping Chest To Bar Pull-Ups

    During your warm up practice ten minutes of kipping pull-ups.  We are looking for sustainable sets 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

    AMRAP in 10 Minutes
    10 Weighted Step Ups 24/16 kg 24/20″
    10 Kettlebell Hang Snatch 24/16 kg

    Workout notes: Today you will need a kettlebell and a box.  With weighted step ups use your best effort to keep your torso upright and climb the box using as much of your legs as possible.  Review the kettlebell snatch and practice “unwinding” through the range of motion rather than flipping the kettlebell straight over your wrist.

  • July 17, 2016

    WOD

    5 Rounds for time

    15 Deadlift 135/95 lb
    12 Hang Power Clean 135/95 lb
    9 Front Squat 135/95 lb
    6 Push Jerk 135/95 lb

    Workout notes: This workout is 5 rounds of barbell only movements much like the hero workout “DT”.  Remember to limit your load by the movement you find the most challenging. For most of us that will usually be the front squat or the push jerk.   Just as in “DT” remember plan out your transitions to avoid extra reps!

  • July 16, 2015

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t forget to meet us today at the Sudwerk Dock Store from 4-8PM and have brew with the team! 25% of all drafts goes to the team![/creativ_alertbox]

    WOD

    5 Rounds for time
    400M Run
    20 Box Jumps 24/20″
    20 Thrusters 45/35 lb

    Workout notes: This 5 round triplet is of moderate length and falls mostly into the aerobic or oxidative time domain.  That means you should be working largely at a steady state for most of time.  The suggested thruster is light and the implication is that you will be working with a weight you can perform in very large sets.

  • July 15, 2016

    Skill

    EMOM for 10 Minutes

    1 Squat Snatch with pause in the bottom of the overhead squat

    Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in add some work on very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

    WOD

    2 Rounds of the following

    3 Minutes of
    Rowing for Calories

    3 Minutes of
    10 Overhead Squats 95/65 lb
    10 Toe-To-Bar Rest

    3 Minutes rest

    Workout notes: We will run this workout similar to how we would run a “Fight Gone Bad” style workout.  In this instance we have only two stations with three total movements. You will start on the rower for 3 minutes accumulating calories. For most athletes the best strategy will be to take it easy on the first round of rowing and leave something in the tank for the more difficult round of overhead squats and toe-to-bar.  After your row the Overhead Squat and Toe-to-bar portion will be scored as an AMRAP.  Your overall score will be the total calories, overhead squats and toe-to-bar achieved in both rounds.

  • July 14, 2016

    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.

  • July 13, 2016

    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!