Category: Workout of the Day

Sign Up at games.crossfit.com! Workout 16.1 will be released tomorrow! Don't miss out on an opportunity to be a part of the @crossfitdavis and @crossfit community! #Crossfit #open2016 #yesthatsarealdog #dontletwinstondown

A photo posted by CrossFit Davis (@crossfitdavis) on Feb 24, 2016 at 9:50am PST

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

5 rounds for reps with

1 minute on each station
Deadlifts 185/135 lb
Push-Ups
Strict Knees to Elbows

Workout notes: This workout will be scored as you would a workout in the format of “Fight Gone Bad”.  Count your total reps across all stations to arrive one big number as your total score.  There is no rest between stations so practice quick transitions between each round.  You can easily game this workout by going easy on the strict KTE but that is not the intent of this workout!  Attempt as many reps as possible during that minute just as you would any other movement.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform 2 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy double. An appropriate weight would likely be 60% or less for newer lifters.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

Metcon

For time

21-15-9
Power Snatch 95/65lbs
Burpees
Front Squat 95/65lbs

Workout notes: You should have a good idea what an appropriate weight would be for you following the skill work today.  Your technique shouldn’t falter now that we are performing the workout for time.  Focus on driving the bar off of the ground with your hips staying low and catch the bar in a partial squat. Your snatch weight will most likely be the deciding factor when choosing a load if you are scaling. You should be able to tackle the first round in several sets rather than resorting to single repetitions.

Skill

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

Tabata Sit-Ups
1 Minute Rest
Tabata Row (calories)
1 Minute Rest
Tabata Ring Dips

Workout notes: Today’s workout uses the Tabata interval. Usually the Tabata interval is scored by your lowest number of reps at each station but for this iteration we will score it by TOTAL reps. The interval is 20 seconds on and 10 seconds off for 8 rounds. You will be working at each station for a total of 4 minutes with 1 minute rest to transition to the next movement.  Because we are scoring by total reps you can go a little harder initially but use the work rest timer as a guide so you don’t hit failure!

Here we go again! The 2016 CrossFit Open competition starts this Thursday with the announcement for workout 16.1! CrossFit Davis was exceptional last year qualifying two individuals and a team for the California Regional. We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. Remember that the Open is truly Open to everyone! Scaled and age specific workouts are available alongside the announced workout.  We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Strength

Weighted Pull-Up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

For time

400M Run
50 Air Squats
30 Hang Power Clean 135/95 lb
50 Air Squats
400M Run

Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout.  Use a load that isn’t so heavy you will have to do single cleans the whole time.  Note that if you scale the workout and go unbroken you may have gone a little too light but that is okay. Notch up the weight next time around!

WOD

“Diane”

for time

21-15-9
Deadlift 225/155 lb
Handstand Push-Up

Workout notes: This workout is another classic CrossFit benchmark.  When loading up your deadlift use a weight that is in fairly sub maximal.  Warm up to a weight that is in the 60% range of your 1RM and test it out.  You should be able to perform the first round in at least 3-4 sets.  If you are performing single repetitions on the deadlift you may have gone to heavy.  For the handstand push-up you’ll want to be able to perform a 60 second handstand hold and 10 chest to deck push-ups without breaking before making any HSPU attempts.  If you are learning the movement using an abmat or two is acceptable but any more than that and you may not be getting any meaningful practice.  Make sure you can perform at least small sets to get through each round.  If the HSPU are not happening today perform push-ups or strict press with dumbbells.

WOD

Fran

for time

21-15-9
Thrusters 95/65 lb
Pull-Ups

Workout notes: This workout is a classic CrossFit benchmark! If you are scaling the barbell weight use a load with which you can perform a large set unbroken.  This is not the kind of workout  you should be performing singles with on the thruster.  If you are scaling pull-ups the preferred method is jumping/strict pull-ups or if those are too difficult use a band.

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

3 Rounds for time

400M Run
20 Sumo Deadlift High Pull 95/65 lb

Workout notes: The workout today is a couplet of running and a high number of sumo deadlift high pulls.  Review the movement and establish your foot width as well as your hand placement. The to making the SDLHP efficiency is utilizing the hips to move the bar vertically.  The rep count is high so the intent is for you to use a weight that is in the lighter range. Choose a weight you could do at least a set of ten with. If you end up performing a bunch single repetitions you may have gone too heavy.

Strength

1RM Strict Press

Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to keep your midline static and move only your head out of the way to maintain a straight bar path.

WOD

5 Rounds for time
5 Strict Press 115/75lb
10 Front rack walking lunge steps 115/75 lb 15
15 Air Squat

Workout notes: You should have a good idea what weight would be appropriate for the press after working up to a heavy single in that movement.  You should be able to do a set of 5 unbroken with your starting weight. The lunges are also deceptively difficult so test that movement out as you decide on your barbell weight.

Skill

EMOM for 10 Minutes

1 Hang Power Snatch

Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip drive before pulling under the bar and dropping into your partial squat.  Take note of how the lift felt when deciding what weight to use in the workout.

WOD

5 Rounds with

1 Minute on each station
Hang Power Snatch 75/55 lb
Double Under
Sit-Up

Workout notes: This workout will be scored “Fight Gone Bad” style accumulating reps across each station for 5 rounds.  There is no rest between rounds. Work on holding a steady pace at each station and make and honest attempt at double unders if you do not have them yet! You have 5 minutes of practice in this workout!

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

AMRAP in 8 Minutes*

Wall Ball Shots 20/14 lb 10/9′

4 Burpees EMOM

Workout notes: This two element workout is very similar to the classic Air Force Karen but we are capping the workout at 8 minutes. You’ll start with 4 burpees at 0:00 and perform 4 more every minute for the rest of the workout.   If you have performed that workout in the past use this opportunity to try and establish a sustainable pace using the data from your previous attempt. With the workout potentially being a little shorter you can push the pace somewhat in the beginning and try to hang on in the end minutes.