Category: Workout of the Day

Strength

Push Press 2-2-2-2-2

Working from the floor, spend some time testing out a strong effort 2 rep push press.  For this movement start with a “dip and drive” as you would a jerk but 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 jerk.  Start light and increase in very small increments.  Practice rebounding with “soft knees” as you bring the bar back down from overhead for your second rep.

WOD

For Time
15-12-9-6-3
Power Clean 115/75lbs
Front Squat 115/75lbs
Burpee

Workout notes: This workout consists of 5 rounds of two difficult movements when paired together.  The suggested weight should be one that you can work on both movements in a few sets at least. Most athletes will find that the front squat in high repetition is the limiting factor for your chosen weight but consider both movements as you determine your working load.

Deadlift
1-1-1-1-1

Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

EMOM for 8 Minutes
(odd) Kettlebell Swings 24/16kg
(even) Double Unders

Workout notes: For this workout you are spending 4 minutes total at each station. Your goal should be to work through as much of each minute as possible.  Use a kettlebell weight with that you can swing for a large part of the entire minute. Your score will be the total number of repetitions for both movements so there is an obvious bias for the double under but you are encouraged to work as hard as possible during he kettlebell swing and not try to game the workout but just performing double unders. Go hard at each station!

Skill

1 Round of

3 Minute Handstand Hold
3 Minutes Rest
3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

WOD

In front of a clock set for 12 Minutes

AMRAP in 4 Minutes of

5 Pull-Ups
10 Push-Ups
15 Squats

AMRAP in 4 Minutes of

Two Arm Dumbbell Clean & Jerks 45/30lbs

AMRAP in 4 Minutes of

5 Pull-Ups
10 Push-Ups
15 Squats

Workout notes: This workout is essentially a 12 minute AMRAP with three parts.  We start and end with “Cindy”.  For this version avoid using assistance bands so you don’t spend a lot of time getting in and out of the pull-up station.  Perform either supine ring rows or jumping pull-ups.  We’ll start in waves with the first group starting at the pull-up bar and the second group taking over at the 4 minute mark.   The two-arm Dumbbell Clean & Jerk is performed with both dumbbells touching the ground between the legs and bringing them to the shoulders and reaching full extension overhead.  A good strategy would be to move continuously through the first 4 minutes of Cindy and then go with small sets with the dumbbells.  When you get back to the pull-up bar at the 8 minute mark expect the difficulty level to have increased significantly so keep the intensity up and try hit your same numbers from the first round.

WOD

3 Rounds for Time
Run 400M
21 Push-Ups
12 Hang Power Snatch 115/75lbs

Workout notes: It’s shaped like “Helen” but it’s got a harder level of difficulty with each movement!  Spend some time reviewing the Hang Power Snatch and work up to a weight you can perform several reps in succession.  Remember that performing a movement from the hang position will generally knock off about 10% of what you could do from the floor.  Most folks will break up the Snatches into a few sets so choose wisely.  You don’t want to be performing single hang snatches from the start of the workout!

WOD

6 Rounds for Time
50 Double Unders
5 Thrusters 135/95lbs

Workout notes: Two very difficult movements in today’s workout!  The double under is always troublesome if you don’t have the skill nailed yet. Unfortunately the only way to learn the skill is by making many attempts and failing many times.  Start by working on a rep scheme that will get you working towards learning the movement. If you are stuck and well into the workout switch to single unders if you are making no progress.  The thruster is essentially the furthest you could move a bar from the bottom of a squat in one motion.  That makes every pound you add to the bar seem to multiply exponentially.  Challenge yourself by going a little heavier than what you would normally use in a workout like “Fran” but go with a weight you can do a set of 5 fresh.

Skill

E2MOM for 10 Minutes
Push Jerk+Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every 2 minutes  for 5 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  You may also attempt to increase weight every round.

WOD

For time

21-15-9
Deadlift 225/155lbs
Toes-To-Bar

Workout notes: For today’s workout warm up to a deadlift load that you can perform 21 in at least a few sets. Your deadlift should be around 60% or less of your 1RM. If you are stuck performing single reps for the entire workout you may have gone too heavy.  Scale the toes-to-bar to knee tucks or some kind of sit-up if you are at risk of tearing!

Strength

Every 90 Seconds for 8 rounds

1 Squat Snatch

Start light and increase weight by a few pounds each round.

Perform 1 Squat Snatch every 90 seconds for a total of 8 rounds.  An appropriate weight to start with would likely be 60% or less for newer lifters. If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

With the clock set for 6 minutes

3 Minutes of Wall Ball Shots 20/14lbs 10/9′
3 Minutes Burpees

Workout notes: In both 3 minute periods record as many reps as possible and combine your score to get your total score.  Try to work as quickly as possible with as little rest as possible as your score is your total rep count through all 6 minutes but please avoid sacrificing your squat mechanics for a higher rep count! Your hip crease should be below the knee joint at the bottom of your squat and your knees should be tracking over your feet.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We could not be more excited to announce that CrossFit Davis has qualified a team for Regionals for a 2nd time! A huge Congratulations to our 2015 California Regionals Team: Beth, Mariah, Sophie, Ann, Jeff, Corey, Alex and Ryan!! And a shoutout to Elliot, Matt, Liz and Barb for contributing scores as well! This is proof that hard work and smart programming pays off! We are so proud of you all!! [/creativ_alertbox]

Skill

Tabata Push-Ups

1 Minute Rest

Tabata Strict Pull-Ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals. The pull-up is scaleable as well. Perform ring rows or strict pull-ups if you are working on building strength or use this time to work on your kipping pull-up.

WOD

6 Rounds for Max reps
1 Minute of Power Cleans 185/125lb
1 Minute of Rest

Workout notes: This workout is an “EMOM” but it’s essentially 6 mini AMRAPS. Your score will be the total number of reps you complete across all 6 rounds.  Including the rest the workout takes 11 minutes.  Spend a few moments working up to a moderate weight power clean.  Think about bumping up the weight you normally prescribe yourself if you have been working your power clean at the same weight for a while  Keep in mind we’re specifically looking for a power clean so if the weight you choose is so heavy that you need to drop into a squat clean, you have done well with your technique but might be going a little heavy for this workout.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We could not be more excited to announce that CrossFit Davis has qualified a team for Regionals for a 2nd time! A huge Congratulations to our 2015 California Regionals Team: Beth, Mariah, Sophie, Ann, Jeff, Corey, Alex and Ryan!! And a shoutout to Elliot, Matt, Liz and Barb for contributing scores as well! This is proof that hard work and smart programming pays off! We are so proud of you all!! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

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.

WOD

3 Rounds for Time
Run 400M
30 Bodyweight Walking Lunge Steps (alternating each leg)
30 One-Arm Kettlebell Hang Power Cleans 32/24kg

Workout notes: Spend some time reviewing the Kettlebell Power Clean.  Essentially you are pulling the kettlebell from between your legs and driving it upwards to receive it at the shoulder. Establish a safe and internally rotated shoulder position for every rep.  You may break up the reps any way that you like but do distribute the work evenly across both arms.

Strength

Back Squat
4-4-4-4-4

Today we’re performing 5 sets of 4 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 4 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed. If you participated in the March 30 or previous squat session make an attempt to increase the weight you used by a few pounds.

WOD

3 Rounds for Time
15 Burpee Box Jumps 24/20″
30 Sit-ups

Workout notes: These are two movements that we don’t pair together all that often.  The burpee box jump is of course a compound movement with many parts.  If you can, work on a quick transition out of the burpee and into the jump.  If you break the movement down you’ll find that you spend most of your time transitioning so a quick and explosive move with a short rest on the box is the best approach and also has the best training effect.