Category: Workout of the Day

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a light to moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round

WOD

AMRAP in 10 Minutes
10-20-30-40-50*
Sit-ups
* 20 Push Ups BEFORE every round of sit-ups

Workout notes: The push-up will be the most difficult portion of this workout and in this format you have to remember that when push-ups fall off they do so fast so  We will start with push-ups in this workout and ascend in our amount of sit-ups. That means you will be doing more sit-ups early.  Push-ups tend to fall off fast. If that happens remember to keep working solid form and just rest if you need to.  If you have been working on push-ups for a while you know  that push-ups from the knees are really difficult! Don’t be afraid to use that scaling option if it is appropriate for you!

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

for time

50 Kettlebell Swing 32/24 kg
400M Run
35 Kettlebell Swing 32/24 kg
400M Run
20 Kettlebell Swing 32/24 kg
400M Run

Workout notes: This rep scheme should feel familiar to you! We start with a large set of a weightlifting movement and perform drop sets as the workout progresses.   The “Rx” weight for this workout will be difficult to perform as we have high reps with a heavier weight.  Choose wisely when you pick your kettlebell.  If you can’t easily perform a set of 20+ with your kettlebell grab weight that you are familiar with and try to perform large sets.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting today,  our Sunday noon class will now be dedicated to gymnastics! Coach Alex is excited to work with all of you that are wanting extra help with muscle ups, pull ups, handstands, rope climbs etc! 11 am will be CrossFit as usual so if you want to hit a workout make sure to show up at 11![/creativ_alertbox]

WOD

For time

30 Calorie Row
30 Bar Facing Burpees
30 Hang Cleans 135/95

Workout notes:  This workout was featured two years ago during the Team Series competition hosted by CrossFit.  The workout is meant to be a sprint, make an attempt to go all out at each movement and scale the cleans to weight you can perform in only a few set.   Today we’ll start in waves on the rower completing the chipper as fast as possible.  This workout is a repeat for us!

WOD

3 rounds for time
800M Run
100 Double Unders
30 Two Arm Dumbbell Squat Clean Thrusters 45/30 lb

Workout notes: This triplet falls into a fairly long time domain. Considering that the runs are a large part of the workout you will have several minutes performing just the runs.  If you are new to double unders and need to scale use as strategy that gets you performing at least 100 double unders.  Use a weight that is fairly light and one you can perform each set of 30 in very large sets. You should not be working with dumbbells so heavy that you need to perform singles or weights that you can not control to the floor!

Strength

Deadlift 3-3-3-3-3

Work up to a strong effort set of three 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 three and as you increase in weight.

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18…
Medicine Ball Cleans 20/14 lb
Push-Ups

Workout notes: This workout has two movements that seem simple on their exterior but require a great deal of attention to technique. Give the Medicine ball clean an honest effort. Open up with your hips all the way the top of the rep and  be sure to stand up all the way.  Remember no snaking or worming on push-ups! If you have to scale the movement drop down to your knees or elevate your hands.

Skill

EMOM for 10 Minutes

1 Squat Clean + 2 Front Squats

Today we’re working on a squat clean and front squat complex.  Practice riding the bar down into your front squat with your elbows up and bar racked on your body. Remember to keep the knees over the feet and maintain an upright chest while you squat.

WOD

AMRAP in 8 Minutes
10 Push Press 115/75 lb
30 Walking Lunge Steps

Workout notes: 

This rep scheme might look familiar! Choose a push press weight that you can get done in no more than two sets in the first round. This workout is short and you don’t want to get caught up on the barbell for too long. Pick a quick but steady pace on the lunges and just keep moving!

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

AMRAP in 8 Minutes

10 Burpee Box Jump 24/20″
30 Air Squat

Workout notes: Our workout today is all bodyweight movements! The rep count is higher in the air squat but the burpee box jump is the more difficult movement.  Practice moving quickly on your burpee box jumps but make sure your legs have recovered  before you make that jump.  If you are practicing performing more explosive box jumps rest at the top of the box and rebound into the next rep after you recover.

Skill

E2MOM for 10 Minutes

Handstand Hold

Today we’re working on your handstand hold. Every other minute for 10 minutes practice holding a handstand against the wall. That’s five attempts to hold a quality handstand. Advanced athletes should be performing wall facing handstands with their belly against the wall. If you are new to the movement walk yourself up as far as you are comfortable but try to keep your body stacked over your shoulders. There is no set time that you need to attempt so scale to your personal skill level!  If you are starting to lose positioning come down! Most of us will only be holding 10-30 seconds so be conservative and focus on quality!

Metcon

AMRAP in 20 Minutes
400M Run
21 Deadlift 155/105 lb

Workout notes: Note that your chosen deadlift weight should be very light! With a light barbell like this we will see a lot of people who are able to Rx this workout and that is great but remember to keep the load well below 60% of your 1RM.  We’re looking for a weight you could perform all 21 reps in only a couple of sets.

Skill

EMOM for 10 Minutes
[odd] Straight set of Kipping Pull-ups
[even] :30 Seconds of Double Unders

Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able to perform a set size larger than what you would use if you were attempting this movement on the minute for several rounds.   If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down. The double under is a difficult movement to master so use this opportunity to commit to attempting as many double unders as possible in about 30 seconds.

WOD

3 Rounds for reps

2 Minute of Wall Ball Shots 20/14 lb 10/9′ lb
1 Minute of Power Cleans 135/95 lb
1 Minute of rest

Workout notes: This workout will be scored as you would “Fight Gone Bad”. Count your total number of reps of the Wall Ball Shots and Power Cleans and come up with one cumulative score. With two total minutes on the wall ball shot you will obviously be able to score most of your reps there so keep the intensity up but leave something in the tank to knock out some cleans.

WOD

5 Rounds for time

100M Uneven Farmer Carry*
500M Run**

*Rx Men (32kg Kettlebell, 45lb Dumbbell) – Rx Women (24kg Kettlebell, 30lb Dumbbell)
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis travelling all the way around the property and returning.  Start with both objects and travel approximately 100m which is just past the first turn.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel another 100M and continue until you complete the entire 5 Rounds. Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both kettlebell and dumbbell at the back door and you have one 500M loop to complete.  Have fun!