Category: Workout of the Day

Skill 

Weighted Pull-Ups
5-5-5-5-5

Perform 5 sets of 5 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 or max effort jumping pull-up with slow lower down.

WOD

3 Rounds for time

15 Power Cleans 135/95 lb
10 Push Press 135/95 lb

Workout notes: This workout is a task priority couplet.  You are staying on the barbell for the entire workout and both movements tend to make the other difficult so pacing will be important. Cleans can performed in sets with rest between or as singles repetitions performed at a steady pace.  Stop at least 1 rep prior to the push press so you do not have to perform any extra reps.  Choose a weight with which you can do the push press in only a few sets rather than performing singles.   Try to keep the movement as a primarily upper body strength movement remember to drip and then hold the legs locked as you finish with your arms.

Skill

EMOM for 10 Minutes
1 Hang Squat Snatch

For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. Start each rep from the hang and try to achieve a full depth squat at the bottom of every rep.  The overhead squat is a difficult movement that requires a lot of mobility and skill. If the OHS is happening today ride the bar down as low as you can.

WOD

AMRAP in 8 Minutes
20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Air Squats

Workout notes: The rep scheme of this workout is an ascending ladder for both double unders and air squats.  You will be performing twice as many double unders every round as you do bodyweight squats and your score will be rounds completed plus additional reps. If you don’t have double unders yet make an attempt every round before you switch to single unders. Pay attention to your squat mechanics! Even though this is a bodyweight movement where you are carrying no load you should pay attention to your torso angle. Keep your chest upright through the entire range of motion of your squat.  Pay attention to your knees and make sure they are tracking over your feet.  Remember to hit full depth as you get tired!

Skill

EMOM for 10 Minutes Straight set of Handstand Push-Ups

In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.

WOD

For time

21 Deadlift 225/155 lb
400 M Run
18 Deadlift 225/155 lb
400 M Run
15 Deadlift 225/155 lb
400 M Run
12 Deadlift 225/155 lb
400 M Run

Workout notes: Today we’re testing a four round couplet of deadlifts and running. This workout comes to us from CrossFit.com. This combination is difficult as both movements tend to emphasize posterior chain strength and stamina.  Be very careful that you protect your back by maintaining a straight lumbar throughout the entire range of motion during the deadlifts.

Strength

Front Squat
3-3-3-3-3
Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

For time
21-18-15-12-9-6-3
Kettlebell Swings 32/24 kg
Med Ball Sit-ups 20/14 lb

Workout notes: This is a couplet you may have encountered previously at CrossFit Davis but today we attempt to increase the difficulty somewhat by adding some load to the sit-ups.  To perform the medball sit-up, setup as you would with a traditional or abmat sit-up and use the medicine or slam ball to start and finish each rep.  The rep should start with the ball touching the floor above your head with your shoulder blades in contact with the ground.  Close your hip bringing the medicine ball in contact with your feet to complete the rep.  Use this opportunity to try a heavier kettlebell if you feel you are proficient at the weight you currently use.  Start with “Russian” style swings and gradually increase the height of your swing as you feel comfortable.

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 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.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  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.

WOD

For time

15-12-9-6-3
Power Snatch 95/65 lb
Overhead Squat 95/65 lb

Workout notes: During the skill work you worked on a moderate effort power snatch for load and technique.  This metcon is meant to be on the lighter side so think about a weight that is probably much less than 60% of your max for both movements.  The overhead squat is always difficult and requires a good deal of mobility so make your best effort to squat below parallel and scale the movement and load if necessary!

Skill

10×1 Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

AMRAP in 20 Minutes
10 Burpee
15 Kettlebell Swings 32/24kg
20 Lunge Steps (bodyweight)

Workout notes: The total time for this workout is fairly long duration so don’t consider this a sprint.  Start out at a sustainable pace during the first few rounds and try to maintain that for all 20 minutes.  The “Rx” kettlebell is on the heavier side so if you are scaling up from what you normally do remember that you can swing the kettlebell “Russian” style to eye level as you are getting used to the new weight.

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

AMRAP in 10 Minutes
10 Push Press 115/75 lb
30 Double Under

Workout notes: Remember that for the push press you will be working on an explosive dip and drive just as in the jerk but you will finish pressing overhead with only your arms rather that re-bending your knees to catch the weight.  If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.

Skill

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

If you were able to participate in yesterdays WOD you likely worked on the hang clean and front squat at a light weight during a metcon scenario.  For the skill work we want to possibly work at a heavier weight and practice smoothly taking the bar from the floor to the front rack position and riding it down into the bottom of the front squat. Follow up with two front squats after you complete the squat clean.

Workout notes:

AMRAP in 8 Minutes

20 Alternating Dumbbell Snatch 45/30 lb
30 Sit-Ups

Workout notes: We have higher rep rounds of two movements in short time domain.  The movements compliment each other in that they alternate between primarily anterior and posterior movement.  For that reason try to set out at continuous pace and work at that capacity for all of the 8 minutes of the workout.