Category: Workout of the Day

[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.

[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.