Category: Workout of the Day

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

3 Rounds For Time
400M Run
21 Box Jump 24/20″
12 Two-Arm Dumbbell Push Press 45/30lb

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice if you are worried about safely making he jump.  We’re looking for a push-press for this workout so the weight should be a bit lower than what you could push “jerk”.  Your drive will be fatigued from the box jumps so take that into account when choosing your weight. Make sure sure large sets are reasonable when you are fresh because they will get very difficult when you are fatigued!

Skill

E2MOM for 10 Minutes
3 Power Clean

Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   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.  With 5 rounds of 3 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon.

WOD

AMRAP in 10 Minutes
21 Air Squats
15 Kettlebell Swings 32/24kg
9 Push-Ups

Workout notes: The “Rx” version of today’s workout calls for heavy kettlebell swings.  If you have been using the same weight kettlebell for a while use this opportunity to bump up the weight you normally use. Scale or test out the heavier swing by performing them russian style and going above eye-level as you are feeling more comfortable.

WOD

5 Rounds for time

100M Uneven Farmer Carry*
500M Run**

*Rx Men (32kg Kettlebell, 45lb Dumbbell) – Rx Women (24kg Kettlebell, 30lb Dumbbell)
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis travelling all the way around the property and returning.  Start with both objects and travel approximately 100m which is just past the first turn.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel another 100M and continue until you complete the entire 5 Rounds. Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both kettlebell and dumbbell at the back door and you have one 500M loop to complete.  Have fun!

WOD

10 Rounds for Time
3 Heavy Front Squats
6 Strict Pull-Ups
9 Push-Ups with Feet on a 45-lb plate.

Workout notes: Please note there is no weight prescribed on the front squats.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.  The squats should be taken from the floor so do your best to squat clean the first rep.  A set of 3 should be doable but hard.  Something in the 70% range would be appropriate. Perform the strictest and hardest pull-ups that you are capable of.  Likewise with the push-ups elevate your feet onto a plate that is about 3″ off the ground and perform them with perfect posture.  If you have been scaling your push ups by coming up off of your knees use this opportunity to perform them with a higher level of difficulty than you are used to.

Skill

Tabata Support Hold
Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. Keep in mind that you have sit-ups later if you are participating in the WOD so toggle your intensity if need be!

WOD

AMRAP in 15 Minutes
5 Deadlift 225/155lbs
10 Walking Lunge Steps
15  Ab-Mat Sit-Ups

Workout notes: Work up to a light effort deadlift for this workout.  We’re looking for something in the 60-70%   range. You don’t need to use a weight you can perform unbroken for the entire workout but you ought to be able to fresh. Please note that the lunges are bodyweight.

Strength

Tabata Push-Ups

The Tabata interval is 8 rounds of 2o seconds of work and 10 seconds of rest.  For this workout you want to complete as many reps as possible in 20 seconds but your score is your lowest number in any round. Try to sustain your work for each round.  If you are scaling review a strict push-up and do your best to chose a method that keeps you working on developing strength.

WOD

For Time
21 Power Clean 135/95lb
21 Lateral Burpee Over The Bar
400M Run
15 Power Clean 135/95lb
15 Lateral Burpee Over The Bar
400M Run
9 Power Clean 135/95lb
9 Lateral Burpee Over The Bar

Workout notes: Be sure to break up your power cleans into small sets or perform them one rep at a time with sufficient rest to keep moving at a sustainable pace.  Jumping over the bar will be the most difficult style of burpee you can perform and will give you the best workout. If you decide to go with that method commit to it and make sure that you can safely make every jump by giving yourself additional rest if need.

Skill

E2MOM for 10 Minutes
3 Squat Snatch

Perform 3 Squat Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight 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
AMRAP in 10 Minutes
30 Double Unders
15 Wall Ball Shots 20/14lbs

Workout notes: The AMRAP format is a perfect way to work on your double unders!  If you are still learning them the only way to get over the hump is to commit to the movement and get in some reps.  If you have been doing single unders for a while use this opportunity to work on them for at least a couple of rounds.

Strength

Weighted Pull-Up

3-3-3-3-3

Work up to a strong effort 3 rep 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

AMRAP in 10 Minutes
20 Kettlebell Swings 24/16kg
10 Burpee Box Jump 24/20″

Workout notes: Choose a kettlebell you can swing with large sets for most of the workout. Rembmer if you are thinking about attempting a heavier kettlebell you can always swing “russian” style by just going to eye level with the bell.

Skill

E2MOM for 10 Minutes
3 Squat Clean

Work up to a moderate weight Squat Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   With 5 rounds of reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use were you performing this for 10 rounds on the minute or during a metcon.

WOD

3 Rounds for time

400M run
25 Push-Press 75/55lb

Workout notes: The Rx weight is “light” considering some of the weights we normally prescribe but the rep count is high so be sure to use a weight with which you can knock out a large number of the reps unbroken.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that today is Daylight Savings! Move your clocks forward 1 hour. [/creativ_alertbox]

WOD

Three rounds of 1 Minute each at the following stations

Burpees
One Arm Kettlebell Hang Snatch 24/16kg
Alternating Pistols or High Box Step Ups
Box Jumps 24/20″
Rowing for Calories
Rest

Workout notes: In this workout you move through each of five stations working for one minute at each location.   Each full round is five minutes with one minute off between rounds.  Your score is your total number of reps plus calories.