Category: Workout of the Day

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-Ups with feet on a box
[even] :30 seconds of Double Unders

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be. If you are proficient at double unders and confident you can perform them unbroken for all 10 rounds make some attempts at triple unders.

Metcon

AMRAP in 15 Minutes

10 Burpee Box Jumps 24/20″
20 Alternating Pistols
200M Run

Workout notes: The workout today has another difficult bodyweight skill in it.  The pistol or one-legged squat requires a lot of mobility, strength and balance. Scale the pistol by performing one legged step ups onto your box jump box.  Practice lowering yourself in a controlled manner and rebounding up to full extension.

Strength

Weighted Pull-Up

1-1-1-1-1

Work up to a strong effort weighted pull-up.  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
15 Deadlifts 185/135lbs
400m Run
18 Deadlift 185/135lbs
400m Run
21 Deadlift 185/135lbs

Workout notes: This couplet is an ascending rep ladder of deadlifts and running.  The prescribed weight is on the lighter side so the suggestion is something below 60% of your 1RM. Even though the set of 21 might be easy for you when you are fresh it will certainly be harder as the reps increase and you are fatigued from the runs. Concentrate on holding a static lumbar as you work through the deadlifts.

Strength

Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

For time
30-21-12
Power Snatch 75/55lbs
Thruster 75/55lbs

Workout notes: The suggested load for this workout is light so the emphasis is on moving fast and keeping the intensity high.  Use a weight with which you can do a large set when you are fresh.  Keeping large sets will be difficult in the later rounds but if you are starting with a weight so heavy you performing single reps, you have have gone too heavy.

Strength

Front Squat
1-1-1-1-1

Work up to a strong effort front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  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.

WOD

AMRAP in 8 Minutes
Double Unders
10 Kettlebell Swings 32/24kg EMOM

Workout notes: This workout will be scored by the amount of double unders you complete across 8 minutes. You will start with 10 “Heavy” kettlebell swings and then grab your rope and complete as many double unders as possible during the rest of the minute.  After 60 seconds return to the Kettlebell and complete another 10 swings. Continue in that fashion for a total of 8 rounds.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note! We have limited hours today! We will only be open for the 9:30AM and Noon Classes[/creativ_alertbox]

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes: Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Normal Hours Today! Coach Elliot and Scott will be in the Gym for classes. The last day of the California Regional is today! Follow the action at http://games.crossfit.com.[/creativ_alertbox]

AMRAP in 20 Minutes
10 Toes-To-Bar
200M Uneven Farmer Carry*
30 Bodyweight Walking Lunge Steps

*Rx Men (32kg Kettlebell, 45lbs Dumbbell) – Rx Women (24kg Kettlebell, 30lbs Dumbbell)

Workout notes:  Remember that the Toes-To-Bar are largely a test of the midline strength  but they do require a good amount of grip and arm strength as well if you are using an aggressive kip. If you are at risk of tearing your hands switch to some kind of sit-up.  Consider breaking up the carries by switching arms at least halfway through the movement. Also think about alternating which arm carries the heavier object on the way out to the wall if you are switching or alternating each round if you are going unbroken.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note we have normal hours today! Coach Scott will be in the gym for all classes. Be sure to follow the action in Del Mar today at the California Regional on http://games.crossfit.com. [/creativ_alertbox]

WOD

5 Rounds for Time
400M Run
10 Push Press 135/95lbs
20 Back Squat 135/95lbs

Workout notes: The limiting factor for most folks will be the weight of the push-press.  There is no requirement for going unbroken but you should be able to knock out a set fairly easily when you are fresh. Plan your rest periods during the transition from Push Press to Squat so you can save extra rest.  Take a quick break before your last set of Push Press so you can lower the bar safely on your back and begin your squats.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are closed all day today for the start of the California Super Regional in Del Mar. You can follow the action live at games.crossfit.com as Team CrossFit Davis starts at 9:25AM, Kaitlyn begins at 1:10PM and Kirsten’s heat is at 1:40PM.[/creativ_alertbox]

Strength

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

AMRAP in 10 Minutes
21 Wall Ball Shots 20/14lbs 10/9′
15 Box Jumps 24/20″

Workout notes:  Wall ball shots are something that we do frequently and that is for good reason.  For every rep you perform practice holding the med ball at chest height and maintaining and upright torso.  As you fatigue you will have a temptation to lower your chest in an effort to make the squat easier but resist that notion and reinforce perfect squat form. Focusing on holding the med ball goblet style can help develop the correct mechanics of the movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We will have limited hours tomorrow (Friday 5/22) and on Monday. We will be closed Friday morning, opening for the 4:45,5:30 and 6:30 classes. We will also be closed Monday Afternoon and evening for the Memorial Day Holiday. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Power Clean + 1 Hang Squat Clean

Today’s lifting skill is a barbell complex of Power Clean followed by a full Hang Squat Clean.  Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar.  It may feel awkward the first few times but you will need to commit to it for a few weeks to get used to it. If you have mobility trouble keeping you from perform a full squat keep both lifts above parallel with either a split or power clean achieving the safest possible depth but keep the load light and work on the mechanics of the squat.

WOD

For time

30 Two-Arm Dumbbell Power Cleans 45/30lbs
800M Run
30 Two-Arm Dumbbell Hang Squat Cleans 45/30lbs

Workout notes: Today’s workout is a chipper featuring dumbbell versions of the lifts that you practiced during the skill portion of the day. Start with 30 consecutive Power Cleans using two dumbbells. The lift is essentially “ground-to-shoulder”. You will make contact with the ground for every rep and reach full extension of the hip and knee with the dumbbells at the shoulder.  When you return from your 800M run you’ll start right into 30 reps of a hang squat clean. For the dumbbell hang squat clean we’re looking for one end of the dumbbells to reach below the knee for every rep.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We will have limited hours during the California Regional weekend and Memorial Day Holiday. We will be closed Friday Morning, opening at 4:45 for the evening classes and closed Monday Afternoon and evening for the Memorial Day Holiday.[/creativ_alertbox]

Skill

Tabata L-Sit

Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.

WOD

5 Rounds for Reps with 1 Minute on Each Station
Burpees
Alternating Dumbbell Snatch 45/30lb
Rest

Workout Notes: This workout is scored “Fight Gone Bad” style with one minute on each station. It is possible to game the scoring by saving yourself for the dumbbell snatch but that is not the intent of this workout! Work at max sustainable effort each round.