Work up to a strong effort set of 5 deadlifts. Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar. Be sure to maintain your posture as you progress though each set of five and as you increase in weight.
WOD
AMRAP in 8 Minutes
15 Push-Ups
15 Box Jumps 24/20″
Workout notes: As always the push-up can be one of the more difficult movements for newer CrossFitters. Whatever scaling method you choose remember to perform the strictest push-up possible try to compensate by breaking at your midline. Push-ups tend to fall off fast so remember to break them up early!
for time
1 Mile Run
100 Wall Ball Shots 20/14 lb 10/9′
Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots. The run will consume a large part of your time, most likely nearly half of your workout so try to run at a good pace but not at max effort as you have a straight set of wall ball shots to tackle after the run! A good strategy for the wall ball shots is to hit a large set in the beginning and move to smaller sets after that. Just try to keep the amount of time the ball is on the ground to a minimum!
8 Front Rack Lunge Steps 45/35 lb
8 Burpees
8 Front Rack Lunge Steps 45/35 lb
8 Jumping Pull-Ups
Workout notes: This workout is a slight remix of our latest CrossFit open workout! Unfortunately we won’t be able to do walking lunges for distance as the Open competitors are. Instead of walking lunges we will perform step back lunges in place. If you are not performing the workout Rx attempt the suggested scaling alternative above. For jumping pull-ups use a bar that puts your arms at full extension. Remember if you are participating in the open you CAN NOT do the workout during class time. You need an official judge so you need to do the workout during open gym or come in on Saturday at 10:30 and get signed up for a heat.
Today we work on the squat snatch. The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions. Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up. Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.
WOD
5 Rounds for time
20 Kettlebell Hang Snatch 24/16 kg
50 Double Under
200M Run
Workout notes: Take some time to review the kettlebell snatch. Usually the best method is to attempt rotating the kettlebell around your arm rather than just flipping it over your wrist. A good way to practice is to start with the kettlebell overhead and practice “unwinding” from the top to learn the motion. This is NOT at AMRAP so there is no clock to save you if you are new to double unders! Scale the volume in each round to a number of repetitions you can complete in about a minute.
A photo posted by CrossFit Davis (@crossfitdavis) on
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.
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.
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.
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!
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.
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.
Cookie Consent
We use cookies to improve your experience on our site. By using our site, you consent to cookies.