Category: Workout of the Day

Skill

Squat Clean
1-1-1-1-1

Today we’re working on 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.  Increase the load if the movement is going well and you have the mechanics down.
WOD

For time

12-9-6-3
Power Clean 155/105 lb
Front Squat 155/105 lb

Workout notes: For today’s workout we have a barbell only metcon alternating between tow movements. Unlike during the skill workout where we worked on riding the clean down into the squat for this we want the weight to be light enough that you can catch in the power position for each rep.  After completing a round of power cleans you’ll move to front squats. The total rep count is fairly low so use this workout to challenge yourself with the weight you are going to use but remember we want the weight light enough to catch it above parallel and then complete the squats in a small number of sets rather than going so heavy you only do a rep or two at a time.

Strength

Weighted Pull-Ups

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

Tabata Ring Push-Ups
1 Minute Rest
Tabata Kettlebell Swings 32/24 kg
1 Minute Rest
Tabata Ring Push-Ups
1 Minute Rest
Tabata Kettlebell Swings 32/24 kg

Workout notes:  The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.

WOD

3 Rounds of the following for Reps

2 Minutes of
9 Hang Cleans 155/105 lb
6 Push Jerks 155/105 lb

2 Minutes of
Rowing for Calories

2 Minutes of
Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total repetitions for the entire workout.  Start by accumulating reps with the “top half” of the hero workout “DT“.  Each round of the barbell movements will give you a total 15 reps complete as many rounds and reps as possible and then move on to the rower and accumulate calories.

WOD

7 Rounds for time and load

7 Deadlift ~ 65% of 1RM
7 Strict Pull-Ups

Workout notes: The recommendation for this workout is choose a deadlift weight that is based on a percentage of your 1RM. Choose a weight that might be slightly heavier than what you would use in a faster moving metcon. Keeping with the strength theme the pull-ups should be as strict as possible. Advanced athletes should keep a completely hollow body and establish their chin over the bar without aggressively reaching with the chin.

Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort 2 rep 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

For time

30 Alternating Dumbbell Snatch 45/30 lb
200M Run
20 Alternating Dumbbell Snatch 45/30 lb
200M Run
10 Alternating Dumbbell Snatch 45/30 lb
200M Run

Workout notes: This workout should fall just outside the sprint category for most athletes. We have a total of 60 snatches to do and 600M of running so the total volume is low and the rep scheme of the snatches is decreasing which should give you the opportunity keep up a quick pace as the workout gets harder. Even though you might be working for speed practice perfect mechanics and make sure to control your dumbbell to the floor and switch hands after gently placing it on the ground.

Power Clean

1-1-1-1-1

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

5 Rounds for time

12 Knees To Elbows
15 Box Jumps 24/20″
18 Kettlebell Swings 24/16 kg

Workout notes: The knees to elbows might be an unfamiliar movement but it is great practice working on timing your kipping swing for toes-to-bar and pull-ups. The kettlebell swings and the knees to elbows will fatigue the grip when combined so choose an appropriate kettlebell weight and break up your sets on both movements.

WOD

“Loredo”

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 40 Minute time cap

Workout notes: Today is veteran’s day and we do this workout to honor anyone who has served in the united states armed forces.  We’ll  just tackle this workout with no added skill portion. This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.

Skill

Tabata Pull-Ups

Rest 1 Minute

Tabata Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to move well with kipping pull-ups you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do not have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

WOD

AMRAP in 15 Minutes
10 Thrusters 115/75 lb
50 Double Unders

Workout notes: Today we have have a longer duration couplet with the suggestion that you bump up your thruster weight.  The set size for each round is in the moderate range so think about weight that you can perform 10 reps in at least 2-3 sets.  If you are performing single repetitions early on you may have gone too heavy.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Last year we held an in house competition and holiday party to celebrate CrossFit Davis members and all of their accomplishments. The event was a big success and a lot of fun for everyone involved so we’re bringing it back! Today’s workouts are a sampling of the fun from 2014. More info to come![/creativ_alertbox]

Strength

7RM Deadlift

Last years Hometown Hoedown featured a Tabata deadlift ladder where you had 20 seconds to complete 7 deadlifts with an increasing weight. We won’t use the clock this time around but test your strength to see where you are in comparison to last year.  Make a solid attempt to hold your form throughout all 7 reps.  It is possible to eek out extra reps by compromising your midline. Try to avoid that!

WOD

“2014 Hometown Hoedown Event 1”

AMRAP in 6 Minutes *

30 Burpees
40 Wall Ball Shots 20/14 lb 10/9′
Max Reps Power Cleans 135/95 lb

* Your Score is the total number of Reps you complete.  If you finish the Wall Ball Shots and get 5 Power Cleans your score would be 75.

Workout notes: This workout was event 1 in last years Hoedown.  “Rx” athletes performed lateral burpees with a two footed jump.  Masters and scaled athletes were given a step over burpees as an option. The goal is to move quickly but pace yourself so you can get to the barbell to perform some repetitions.  The timeline is really tight keep moving fast and do your best to get to the barbell. Last years Hometown Hoedown events are listed here for reference.

WOD

5 Rounds with 2 Minutes on each station

Row for Calories
Overhead Squats 95/65 lb
Rest

Workout notes: This workout will be scored  in  “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 20 minutes of work.  It is possible to game the workout by working on one movement and trying to achieve a higher score but that is not the intent of this format.  The purpose of this workout is to maintain a steady work rate through the entire workout.  Work on maintaining a steady but strong pace on the row.  It’s probably not a good idea to go all out on that movement as the Overhead Squat takes good deal of strength to perform consecutively.