Category: Workout of the Day

WOD

AMRAP in 15 Minutes

5 Squat Cleans 155/105 lb
5 Lateral Burpees jumping over the barbell

Workout notes: This amrap is a longer duration time priority workout. In a long workout like this you should be looking for a sustainable pace for most of the workout.  For most people that will mean pacing the cleans in a manner that has you working on continuous repetitions at a steady pace.  Challenge yourself with the loading but keep the weight reasonable if you are attempting to go above 60% of your 1RM.  To fully “Rx” this workout a two footed jump must be performed for every burpee.  It will be tempting to pace the workout by slowing down the burpees or scaling them. If you can make your best effort to maintain fast and explosive burpees throughout the entire workout.  This workout comes to us from CrossFit.com

Skill

EMOM for 10 Minutes

1 Squat Clean & Jerk

For the skill work today you will be working with a moderate effort squat squat clean & jerk from the floor.  For each rep you’ll want to practice catching the bar with your elbows up and riding the bar down below parallel. Both movements in this lift require a great deal of technique and coordination so make sure that you are reinforcing quality movement during each rep. If you are new the the lift start light increase weight if you are moving the bar well.

WOD

AMRAP in 10 Minutes

15 Box Jumps 24/20″
15 Power Snatch 75/55 lb

Workout notes: During our skill work we practiced the clean & jerk with a moderate to heavy load for 10 repetitions. For the metcon we’ll use the other olympic movement in a conditioning workout meant to be performed at a light weight. The “Rx” recommendation of power snatch suggests that you should be performing the workout with a weight that is well below your PR snatch and one that you can perform each round of snatches in a few sets.

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.