Category: Workout of the Day

Skill

Squat Snatch

1-1-1-1-1

Work up to a strong effort Squat Snatch.  That doesn’t necessarily mean you will max out today but work up to good weight for you while working on the mechanics of the lift.   If you are still 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.  If squat snatching isn’t happening today due to mobility issues tackle a front squat for squat clean for the skill work and the workout!

WOD

For time

21-15-9

Overhead Squat 95/65lbs
Chest To Bar Pull-Ups

Workout notes:  Today’s workout is a variation on the CrossFit Open Workout 15.2/14.2 that some of our athletes will be attacking later on during our Open throwdown!  If your skill work when well today work on Squat snatching the first repetition of your overhead squat and moving through as many of each set as you can.  If squat snatching/overhead squatting isn’t happening today due to mobility issues switch the movement to a front squat an bump up the weight slightly.

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD
AMRAP in 10 Minutes of
2-4-6-8-10-12-14 …
Wall Ball Shots 20/14lbs 10/9′
Alternating Dumbbell Snatch 45/30lbs

Workout notes: This workout is an increasing ladder of Wall Ball Shots and Dumbbell Snatches.  You will have frequent transitions early on so work on moving right from one station to the other and utilize short rest periods when you eventually end up breaking up your sets.  Even though the workout is light and fast think about your posture with both movements.  Your chest should be up and knees out for the Wall Ball Shots. Be sure to set your back for the dumbbell snatch as you pick up every rep.

Skill

5 Rounds not for time

1 Minute Plank Hold
:30 Seconds Handstand Hold
:30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach.

Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up to a modified planche or scaled down by holding the position as long as you can.  The handstand can be freestanding to increase difficulty or scaled down in a number of ways!  For the squat hold get your hip crease below parallel while holding a plate at arms reach.  Hold that for :30 seconds or as long as you can! The plate should help you maintain an upright torso.

WOD

AMRAP in 12 Minutes

7 Hang Power Clean 155/105lbs
21 Push-ups
200M Run

Workout notes: Your hang power clean weight is listed slightly heavier than you might normally see in a workout.  If you have been confidently moving a certain weight don’t be afraid to bump up what you normally use but be sure to choose a weight you can perform a full set of 7 when fresh.

Skill

EMOM for 10 Minutes
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

3 Rounds for Time
400M Run
100 Double Unders

Workout notes: Simple but effective! Make sure you don’t go all out on your first set of double unders if 100 is a really large set for you.  Break up the set of 100 into smaller chunks and chip away with short rest.  If you are still learning double unders and this is a large number cut the number of reps in half. If you decide to go with single unders make a double under attempt every 50 reps!

Skill

E2MOM for 10 Minutes
:30 seconds of Chest-To-Bar Pull-Ups

We’re looking at 5 sets of Max effort pull-ups with a two minute timer.  Use about :30 seconds to get as many pull-ups as you can.  Kipping is allowed but make sure to protect your hands.  If you are not quite ready for kipping pull-ups yet perform supine ring rows instead.

WOD

For Time
15-12-9-6-3
Front Squat 135/95lbs
Burpees Over the Bar

Workout notes:  Consider this workout a sprint! You have most of the work done in two rounds so move as fast as you can through those and keep moving through the home stretch. “Rx” would be considered jumping laterally over the bar but you can scale by stepping over or performing your burpees in place.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Be sure to get your open scores in by 5PM tonight![/creativ_alertbox]

Strength

Front Squat

3-3-3-3-3

Work up to a strong effort 3 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.

WOD

10 Rounds for Time

5 Two-Arm Dumbbell Strict Press 45/30lb
20 Walking Lunge Steps

Workout notes: Spend some time picking out the right set of dumbbells. If you anticipate being able to complete every round unbroken don’t be afraid of bumping up the weight but be sure to use a weight you can get 5 unbroken when fresh.

Well that was a lot of fun!! 15.1 happened yesterday at CrossFit Davis.  Be sure to log your scores before Monday at 5PM!

WOD

3 Rounds for Time
800M Run
21 Burpee Box Jump 24/20″
12 Clean & Jerk 135/95lbs

Workout notes: Yesterday we tested our 1RM clean and jerk and in true CrossFit fashion we should test our work capacity across broad time and modal domains.  The clean and jerk should be fairly light in relation to your 1rm and best effort will be spent working with a weight you can repeat with as little rest as possible.

Strength

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  Monday we emphasized the squat clean and split jerk as the best method for moving big weights but for today work on moving a big load with whatever works best for you. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD

CrossFit Open 15.1

AMRAP in 9 Minutes

15 Toes-To-Bar
10 Deadlift 115/75lbs
5 Snatch 115/75lbs

Workout notes: Give the latest CrossFit open workout a go today.  The workout is a difficult grip test so break up the Toes-To-Bar early and don’t feel like you need to use “touch-n-go” snatches if you feel your grip failing.  The workout is meant to be light and you should be breathing pretty hard by the time it is over!  This year is also featuring a “Scaled” division and the workout for that category is

15 Hanging Knee Raises
10 Deadlifts (85 / 55 lb.)
5 Ground To Overhead (85 / 55 lb.)

Give it your all and see where your score would place you on the leaderboard.  If you are actually participating in the Open we will see you at 10:30!

The 2015 Open is here!  Workout 15.1 and an additional workout 15.1a were announced last night. As usual CrossFit has not disappointed.  If you are interesting in participating, it is not too late to register.

To find out what you need to know about competing in the Open with CrossFit Davis.  Read the following post.

What You Need To Know About Participating In The 2015 Open at CrossFit Davis

Skill

None

Spend some extra time mobilizing the shoulders and hips for todays workout.

WOD

With a clock set for 28 Minutes

5 Cycles 0f the following

2 Minutes of
5 Double Dumbbell Hang Squat Clean 45/30lbs
5 Ring Push-Ups

2 Minutes of
Rowing for Calories

2 Minutes of
Rest

Workout notes: The workout today is five repeats of two AMRAPS.  Spend two minutes performing as many reps as possible of the Cleans and Push-ups and then record as many calories as possible on the rower. Rest and repeat that sequence four more times.  Your score will be the total number of reps you complete.   This a long workout so plan on performing sustainable work for  the duration of the workout and approach this workout like you would a Tabata interval.   Take some time figuring out how to best scale the push-ups if you are not able to perform a set of ring push-ups.  Most folks will need to break them up eventually but if performing one is max effort from the get go you may want to perform standard push-ups or push-ups from the knees.

1. It lasts 5 weeks, you will need to complete 1 workout per week over 5 weeks.  The workouts will be released on Thursday at 5pm each week (Starting Feb. 26th) and must be completed by Monday at 5pm each week.

2. You will be responsible for submitting your own score online.  Once you have submitted your score it will be validated and added to the leaderboard.  Each score will be due by 5PM ON MONDAY.  If you do not submit your score on time it will not be validated and you will not have a score for that week’s workout. There are no exceptions for this.

3. Each Saturday we will run the Open Workout at the gym starting at 11:30.  Please show up at 10:30 to start warming up as we will be going over movement standards at 11:15 and will plan to start the first heat promptly at 11:30.  Please do your best to be there each Saturday.  We will be able to schedule make up days and times as needed, but with 50+ people participating we want to get as many people as possible there on Saturday.  Not to mention it’s a ton of fun doing the workout in a big group with everyone cheering you on!

4. If you can not make the Saturday workout (out of town, work, etc.) you can complete the workout during any of our Open Gym hours.  Open WOD’s will not be allowed to be done during regular class times.  If you would like to do your workout during Open Gym it is your responsibility to have someone there to judge you.  The requirements for Open WOD’s being done during Open Gym hours will be: You and your judge are clear on ALL movement standards. Your score is recorded on a CrossFit Games score card. Your completed score card is signed by your judge.  Your completed score card is also signed by the CrossFit Davis Coach that is working during Open Gym. Your score card is turned in to the score card box at the gym.  If all of these instructions are not followed, your score will not be validated.

6.  Last but not least, HAVE FUN!! While the Open can be stressful at times and we all worry about what might be coming next, it is meant to be a time to have fun and celebrate all the work you have all done in the past year.  It is a time to challenge and surprise yourself and a time to cheer each other on and appreciate the amazing community we have here at CrossFit Davis.

We are so looking forward to another Open with you all! 2015 here we come!