Category: Workout of the Day

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.

WOD

AMRAP in 12 Minutes
3 Snatch 135/105 lb
6 Clean & Jerk 135/105 lb
9 Chest-To-Bar Pull-Ups
54 Double Unders

Workout notes: Today’s workout comes to us from the CrossFit Lift-Off competition. This workout is paired with a max effort squat snatch and clean & jerk to determine a combined champion as well as winners in each weight class and gender.  There is also a scaled division where this workout includes 95/65 lb weights, pull-ups and single unders. If you are thinking about submitting your score online you will need to wait around until open gym time to have your score judged and validated, if not give this workout if you want to get an idea where you would fall.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This weekend is the first ever CrossFit Lift-Off competition! The competition entails a 1RM Snatch, 1RM Clean & Jerk plus a metcon.  This will be the first ever competition hosted by CrossFit that will be sectioned into weight classes! We will open the gym Saturday starting at 10:30 to anyone who wants to enter an official score to be eligible for the leaderboard.  We will be programming the metcon for our regular Saturday classes but if you want an official score you will need to stick around until after the lifting is finished to be judged so we can validate your score.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

3 Rounds for time

400M Run
30 Walking Lunge Steps (bodyweight)
20 Push Press 115/75 lbs

Workout notes: The push press will be a difficult movement to determine what an appropriate weight would be for you. With a high number of reps like this we’re looking for something in the 60% range or  less.  Going unbroken is never a requirement but performing a large number of reps in each set should be something you can do in each round.

Strength

Deadlift
5-5-5-5-5

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.  Remember to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball Shots 20/14lbs to 10/9′ target

Workout notes: Getting through the Wall Ball Shots quickly will save some time for most people but attempting to increase the speed of your burpee will bring the biggest benefit and be very rewarding.  The hardest method happens to be the fastest.  Perform a plyometric push-up and snap the legs up before bounding onto the plate.  You will most likely find this method to be very difficult but you will get a great workout.  This workout is a repeat from December 10, 2014!

Skill

6 x 1 Accumulate 15 seconds in an L-Sit*

* resting at least 1 minute between efforts, efforts do NOT need to be unbroken

Today we are working the L-sit during our skill work.  The movement is one that is highly scaleable.  Beginners should start working on an L-sit the floor placing the hands as far forward as possible to hold for 15 seconds.  As you become better at the movement you can hold perform an L-sit hang by hanging from pull-up bar or rings, L-sit on Parallettes, L-sit in ring support,  L-sit on floor support (only your hands touch the ground) or any other difficultly level you can think of.  If you are not sure what your capabilities are  start at the easiest point you  can achieve for sure and increase your difficulty from there.  If you find that you cannot achieve 15 seconds with a certain method stay with that method for the rest of your sets.

WOD

Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb
1 Minute Rest
Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb

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.

Skill

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

for time

10-1
Front Squat 135/95 lb
1-10
Push-Up

Workout notes: For this workout the rep scheme will be a little tricky.  For each round you are performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of push-ups remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.