Category: Workout of the Day

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]It’s not too late to sign up for the Hometown Hoedown! All current and former CrossFit Davis members are welcome to compete! We will have both scaled and Rx Divisions. The fun will start around 9AM Saturday.  Everyone is welcome to attend even if you are not competing! Holiday party to follow! Workouts will be released Wednesday! [/creativ_alertbox]

Strength

Back Squat 3-3-3-3-3

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 8 Minutes

20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Sit-Ups

Workout notes: This workout should look like the familiar benchmark workout “Annie”.  In this version we’re upping the difficulty level by increasing the amount of prescribed double unders as well as using an increasing rep scheme.  The increasing rep scheme will be more difficult as you will be fatigued when you get to the larger sets. If you are still working on double unders make an effort to get some every round before you abandon them or cut the number of reps in half matching the number of sit-ups you perform.

WOD

AMRAP in 25 Minutes

200M Uneven Farmer Carry
10 Burpee Box Jumps 24/20″
20 Wall Ball Shots 20/14 lb 10/9 ‘

Workout notes: This workout is a longer duration workout so coupled with the farmer carry it will come at pretty low intensity.  The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round.  The nature of this workout allows you to challenge yourself with each movement as the burpees and wall ball shot segment compliment the farmer carry well.  Try to get out of your comfort zone during those movements by attempting a heavier wall ball, higher box height or even just trying bigger set sizes.

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  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.

WOD

4 Rounds with 90 seconds on each station

[odd]  Clean & Jerk 135/95 lb
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of C&J you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps as you would if you were performing the classic CrossFit workout Grace.

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the death grip on the bar in the front squat and load the bar onto your torso.

WOD

3 Rounds for time
30 Alternating Dumbbell Snatch 45/35lb
30 Barbell Thrusters 45/35 lb

Workout notes: You’ll need two pieces of equipment for this workout.  Use a dumbbell that gives you a challenge but one you can power snatch each rep and safely bring it down to the ground.  If you can’t return it to the ground then you probably have too heavy of a dumbbell. For the thrusters you will be using an unloaded barbell and performing a regular thruster.  The bar should be light enough for you to perform each round in very large sets so if you need to use a pvc pipe or training bar and loaded to an appropriate weight.

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

4 Rounds with 90 seconds on each station

[odd] Burpees
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many burpees as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of burpees you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps.  Work on being explosive and springing up out of the bottom of each rep.

Skill

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, 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.  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

AMRAP in 10 Minutes

3-6-9-12-15 …

Squat Clean 155/105 lb
50 Double Unders after every round

Workout notes: This workout is scored by your total repetitions with an increasing number of squat cleans and a fixed number of double unders.  The workout will be front loaded with double unders as that number doesn’t change so pace those out if you need to.

Strength

Deadlift
4-4-4-4-4

Work up to a strong effort set of 4 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of four and as you increase in weight. This rep count might feel a little unfamiliar and that gives you a unique opportunity to compare with your 3RM and 5 RM if you have those recorded.

WOD

For time

21-18-15-12-9-6-3
Sumo Deadlift High-Pull 75/55 lb
Push Jerk 75/55 lb

Workout notes: The suggested load for this workout is fairly light but the rep count is high so you should be looking to perform large sets  during each round.  The push jerk is what we have in the workout description but really what we’re looking for is shoulder to overhead.  If a push press or strict press is appropriate for you on  this workout that’s perfectly okay but we don’t want to load to get so heavy that we’re forced to do split jerks.

WOD

For Time
800M Run
35 Overhead Squats 95/65 lb
400M Run
25 Overhead Squats 95/65 lb
200M Run
15 Overhead Squats 95/65 lb

Workout notes: This workout includes the difficult overhead squat.  We have an equal number of reps to the classic benchmark “Nancy” but with less total running and done in 3 rounds. We start with the largest rounds and drop each set size so the goal is to keep moving and consistent pace as you become fatigued. Spend some time working on the overhead  squat and try to use a suitable load that lets you achieve full range of motion with appropriate mechanics. If the overhead squat isn’t happening today substitute with front squats and spend some extra time working on finding the mobility issue that’s keeping you from performing the movement.

WOD

AMRAP in 20 Minutes

5 Left Arm Kettlebell Thruster 24/16 kg
5 Right Arm Kettlebell Thruster 24/16 kg
5 Deadlift 225/155 lb
15 Toes-To-Bar

Workout notes: For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention to your shoulder position you will want your shoulder turned in with your fist close to your body and rotate out as you go overhead.  Alternatively you can use a dumbbell. Test out the weight on both arms as you decide what weight to use for the workout.  Unilateral movements tend to feel way heavier than 1/2 of what you could handle with both arms.