Category: Workout of the Day

[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]

Strength

Sumo Deadlift
2-2-2-2-2

Work up to a strong effort 2 rep Sumo Deadlift.  The sumo deadlift differs from our traditional deadlift in that you will utilize a wide stance and grab the bar with your hands on the inside of your legs. To setup, align your shins roughly parallel to the bar so your hips are externally rotated.  Other than the setup the rest of the deadlift is the same.  Set your back lift by extending the hips and knees. Posterior dominant lifters will most likely find the sumo deadlift favors them over the traditional deadlift. If you are not in that camp this a great lift for you to address a possible strength imbalance! Compare your numbers to your traditional deadlift on May 8 if you were able to participate that day.

Metcon

AMRAP in 8 Minutes
100 Double Unders
50 Barbell Thrusters 45/35lb

Workout notes: The higher rep movements in this workout will most likely need to be broken up into smaller sets.  Drop sets do well because they lower the work requirement as you become fatigued and the movement becomes more difficult.  If you are still learning double unders scale the volume to an attainable number making sure you make a large number of attempts. If you are several minutes into the workout and struggling stick to single unders for the rest of the workout.

Strength

5-5-5-5-5

Front Squat

Work up to a strong effort 5 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

AMRAP in  6 Minutes
15 Deficit Push-Ups 45/25lb plates*
20 See the Lights Sit-Ups 15/10lbs

*Hands on plates with chest hitting the deck at the bottom of each rep.

Workout notes: Review appropriate push up and sit-up form!  The push-up is simple to perform but tends to get scaled eagerly. If you can do push-ups you should do them without scaling. Don’t worry so much about getting a high score but make your best effort to perform reps without breaking.

WOD

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

Skill

1-1-1-1-1

Power Snatch

Spend some time working up to a strong effort Power Snatch.  Practice catching the bar overhead in a partial squat rather than dropping to full squat. Your loading will be generally be a little bit lighter than what you would normally use for a squat snatch and you’ll drop deeper and deeper into your squat as you increase the load on the bar.  If you break parallel you are no longer power snatching but you are lifting appropriately!

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!

Strength

Strict Press 1-1-1-1-1

Work up to a strong effort 1 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push press or a push jerk.  Start light and increase in very small increments as this movement falls off fast.

WOD

3 Rounds for Time

30 Squats
20 Walking Lunge Steps
10 Deadlift 245/165lbs

Workout notes: Today’s workout is 3 rounds of movements that will primarily tax the lower body but of course we want to think about the function of the whole body.  Don’t ignore your midline even though these might seem like “leg” movements.  Keep your torso upright during the squats and lunges keep your back flat during the deadlifts.   The squats and lunges with make the deadlift feel much heavier than they might normally.  The workout is low in deadlift reps but the recommendation is slightly overloaded to about 65% of your 1RM for most lifters.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional![/creativ_alertbox]

Skill

Tabata Squats
Active squat hold during rest period

The Tabata interval is 8 20 second periods followed by 10 seconds rest.  Complete as many body-weight squats as possible during each round but hold an active squat during each rest period. Keep your hip crease below parallel for the entire rest period if possible! Your score is your lowest number of squats during any round so work to hold the same number every round.

WOD

AMRAP in 20 Minutes
400M Run
25 Kettlebell Swings 24/16kg
100 Double Unders

Workout notes: We’ve had a variety of sprints so far this week and if you have participated in them you are surely hungry for a longer workout.  The time domain for this workout is longer and makes the work largely oxidative for most people so the best strategy is to work at a steady pace.  You can push each movement to the best of your ability but performing max sets or sprinting the 400 is not advised unless you can maintain that workload for a long time!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional! [/creativ_alertbox]

Skill

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

Today’s lifting skill is a barbell complex of Power Snatch followed by a full Hang Squat Snatch.  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 snatch keep both lifts above parallel with either a split or power snatch achieving the safest possible depth.

WOD

“2015 CrossFit Games Regional – Team Event 3”

For time
800M Run
50 Wall Ball Shots 20/14lbs 10/9′

Workout notes:  This workout will be featured two weekends from now at the California regional by your very own CrossFit Davis team! Much like Monday’s sprint workout you will want to be near max effort for the entire workout. If you participated in Monday’s workout use that experience to pace your initial 800M run.

Skill

EMOM for 10 Minutes
[odd] Chest-To-Bar Pull-Ups
[even] Rest

Use this time to work on improving your Chest-To-Bar Pull-Up, or Pull-Up by learning or refining your kip.  If you do not yet have a kipping pull-up make some attempts today or continue working on a pull-up progression that will improve your strength. Work for a minute performing max effort sets of supine ring rows or pull-ups using an assistance band.

WOD

AMRAP in 5 Minutes

5 Front Squats 95/65lbs
5 Push Press 95/65lbs

Workout notes: This workout looks light and short but will very difficult considering that you will be on the barbell for all 5 minutes. You should be looking to move continuously throughout the AMRAP. It’s not required but if possible attempt a weight with which you can use for an unbroken set of each movement resting a short time between.

Strength

Back Squat
2-2-2-2-2

Today we’re performing 5 sets of 2 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 2 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

For time
800M Run
40 Burpees

Workout notes: Your workout today definitely falls into the sprint category but you will be looking to hit a pace that is just below all out so you can keep moving through the burpees when you get to them. Practice good running form and keep your chest and shoulders up and strike with the midfoot.  Make your best effort to work through the burpees as fast as possible. The total number is low so try to maintain a sprint pace through the entire set.

WOD

5 Cycles each for time*
200M Run
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

*Rest 90 Seconds between attempts. 25 Minute Total Time Cap

Workout notes: This workout might look a little different that what you have seen in the past.  The goal is to move through each cycle as a sprint, working continuously and as fast as is appropriate for your skill level.  The 200M run can be done quickly but you will want to pace the movement somewhat. The run can take up a lot of time so don’t pace it too much.  Each round should be a sprint. Your score will be the cumulative time of all 5 cycles without including the rest period.  Make your best effort to maintain or better your split your times as you complete each cycle.