Category: Workout of the Day

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to Team CrossFit Davis for qualifying to compete at the CrossFit Games! We are so proud to have our gym represented in Carson for the first time. Thank you to everyone who came out and those cheering back home. We couldn’t do it without you![/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] 30 seconds of handstand hold
[even] 30 seconds of double unders

Spend ten minutes today working on two difficult skills.  Work on performing a set of double unders or attempting them for about 30 seconds and then rest prior to kicking up into a handstand. Remember you don’t need to stay up for all 30 seconds. Come down if you need to. Advanced athletes can attempt a freestanding handstand or handstand walk.

WOD

AMRAP in 15 Minutes

10-20-30-40 …
Burpee
One-Arm Alternating Kettlebell Clean & Jerk 24/16 kg

Workout notes: This workout is scored by counting the total number of rounds and repetitions you complete in 15 minutes. The rep scheme ascends so even though you start with potentially smaller rep counts with easier movements the difficulty will increase quickly.  Pace yourself by resting as you need to keep the burpees quick and explosive. Spend some time practicing the kettlebell clean and jerk to guarantee an appropriate weight.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will not be holding our noon gymnastics class today and our intro class is also cancelled for the final day of the California Regional! Back to normal hours tomorrow![/creativ_alertbox]

WOD

“Angie”

For time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements. If we have a big group we can start the workout in waves for people that are doing pull-ups.  If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

WOD

in teams of 3*

for time *
Row 450* Calories

*Partners must rotate every 15 Calories. (Can be completed in pairs as 450 or 300 for time)

Workout notes: Today we’re working on a monostructural effort in short intervals as a team.  You’ll row 450 calories as team but you must switch every 15 calories.  This workout usually works best when all members give all out effort during each bout on the rower. So row AS HARD AS POSSIBLE every time you on the rower to get an effective workout.  Practice quick transitions and agree on settings for damper and foot rests or have your partners change them.  You can even try rowing without tightening the straps if you are comfortable doing that.  It will change the dynamic a bit but this workout can also be completed in pairs for a total of 300 calories.

Schedule for this weekend! If you can’t make it to Del Mar this weekend make sure to catch all the action for Team CFD at games.crossfit.com ! #crossfitdavis #crossfit #regionals2016

A photo posted by CrossFit Davis (@crossfitdavis) on May 10, 2016 at 10:24am PDT

Strength

Front Squat 1-1-1-1-1

Work up to a strong effort front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

3 Rounds for time
400M Run
20 Front Rack Walking Lunge Steps 135/95 lb

Workout notes: Spend some time testing out the front rack walking lunges.  Remember that even though the barbell load might look light if you are used to using that weight during workouts the walking lunge step is very difficult as you are moving the load with essentially one leg.  Work on keeping an upright torso throughout the full range of motion and keep those elbows up.

Schedule for this weekend! If you can’t make it to Del Mar this weekend make sure to catch all the action for Team CFD at games.crossfit.com ! #crossfitdavis #crossfit #regionals2016

A photo posted by CrossFit Davis (@crossfitdavis) on May 10, 2016 at 10:24am PDT

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still working on pull-ups practice jumping to the bar and holding the top position as long as possible before performing a controlled lower down.

WOD

Tabata Deadlifts 155/105 lb
1 Minute Rest
Tabata Hang Power Cleans 155/105 lb
1 Minute Rest
Tabata Push Jerks 155/105 lb

Workout notes: For this workout we will use the Tabata timer but your workout will be scored as you would an AMRAP. Count up your total number of repetitions across all three stations to get one final score.  The Tabata clock is 20 seconds on and 10 seconds off for a total of 8 rounds. We will do that three times with a minute rest between for a total of 14 minutes.  We’re working in short bursts but the total time is long so pace yourself and even though we are counting total reps it is probably a good idea to begin working with set sizes you think you can sustain through each interval.

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 10 Minutes
30 Double Under
10 Kettlebell Hang Snatch 24/16 kg

Workout notes: Today we are working two difficult movements into a metcon.  If you do not have double unders yet scale the volume first so get at least 100 repetitions in across 10 minutes.  If that movement is hard for you it might be your focus for the workout.  The kettlebell hang snatch is a tricky maneuver which has a level of complexity that that the barbell snatch does not.  In this case you will need to rotate your arm around the kettlebell to the finish position with your palm in the handle.  A good way to learn this is by pressing a light kettlebell overhead and “unwinding” your arm back down into the start position. Retrace the path upward and you will have the right movement pattern.  Do this correctly and you won’t need wrist guards!

Skill

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

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 with
1 Minute on each station
Toe-To-Bar
Two Arm Dumbbell Hang Squat Clean 45/30 lb
Row for calories
Rest

Workout notes: This workout will be scored as you would score the famous workout “Fight Gone Bad”.  Count your total number of  reps with each movement and come up with a total number of repetitions for the entire workout.  Toe-to-bar can be scaled to knee raises or sit-ups if you are still learning the movement.  It’s a better idea to work on transitioning from arch to hollow and slowly getting the knees higher or performing single repetitions rather than trying to string together reps by building several swings.

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

“Partner Double Karen”

for time

300 Wall Ball Shots 20/14 lb 10/9′

You’re going to need your favorite workout pal and a plan for this one! This workout will be completed with a partner. The work can be split up however you would like, but only one person may be working at a time.  The best way to tackle a partner workout is to figure out how to always have someone moving quickly.  Usually the best option is to keep the sets small and manageable so that any resting is minimal. When you are resting, your partner should be working and vice versa.  Try to find a partner that is planning to use the same wall ball as you are, but different weights can be used by each partner if needed.  If you find yourself without a partner make sure to cut the reps in half and you can complete “Karen” on your own. To lighten the workload find a group of three and work together through the full 300 reps.

WOD

For time:

1 round of:
30 Hang Power Cleans 115/75 lb
30 Push Ups
30 Air Squats

Then, 2 rounds of:
20 Hang Power Cleans 115/75 lb
20 Push Ups
20 Air Squats

Then, 3 rounds of:
10 Hang Power Cleans 115/75 lb
10 Push Ups
10 Air Squats

Workout notes: This rep scheme comes to us from CrossFit.com.  We start with 1 round of a large number of reps and split the work into multiple rounds with a descending rep scheme.  The workout is 6 rounds in total.  For the barbell weight we’re looking for something that is fairly light which you can perform a large number of cleans in a row.  Spend some time figuring out the best method for you to scale the push-up if needed. Remember to keep the stimulus the same as it would be with an unbroken push-up. No worming!

WOD

“Jackie”

for time

1000M Row
50 Thrusters 45/35 lb
30 Pull-Ups

Workout notes: This workout is a classic benchmark workout from CrossFit.com.  The format is a chipper. Start with a moderate paced row. The best strategy for Jackie on your first run through is probably to take it a little easier on the row so you can increase the intensity for the next two movements.