Category: Workout of the Day

Strength

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Weighted Pull-Up

Work up to a strong effort 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

5 Rounds for Time
9 Power Cleans 135/95lbs
7 Front Squat 135/95lbs
5 Push Press 135/95lbs

Workout notes: 5 rounds for time of a barbell complex that might seem fairly low rep but can be pretty tough! The limiting factor for most folks will be either the front squat or the push-press so scale your load based on that.

Strength

Deadlift
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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

For time

30-20-10

Toes-To-Bar
Burpee

Workout notes: This is a tough combo that will definitely test your midline.  Start by working through the first set of Toes-To-Bar in sets that you can maintain through all three rounds.  Be careful with your hands to avoid tearing. Scale to some kind of sit-up if your grip is failing or you are at risk of tearing.  Pace the first round of burpees and speed up at the end of the workout rather than slowing down at the end.

Strength

Squat Clean & Split Jerk
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Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

EMOM for 10 Minutes
[odd] Wall Ball Shots 20/14lbs 10/9′
[even] Rest

Workout notes: Ten minutes of Wall Ball Shots! Well that’s five really.  This workout is an interval style workout with an all out effort on the top of every minute and recovery on the opposite minute.  Consider this training for the classic workout “Karen”.  Your score will be the total number of repetitions that you complete and the test will be whether or not you can score about 30 reps every other minute. Those of you with a sub 6 Karen test out a heavier medicine ball!  For the guys we have 30# available and ladies grab the 2o# if you are ready for a challenge!

WOD

With a clock set for 24 Minutes

Row for Max Meters in 8 Minutes

then

Run for Max rounds of a 200M Shuttle run

then

AMRAP in 8 Minutes  “Cindy”

5 Pull-Ups
10 Push-Ups
15 Squats

Workout notes: This is a long duration workout and appropriately you will be working at a low to moderate intensity for most of it.  You will need to move at a steady pace through all three sections of the workout today.  You will end up with 3 scores, one for each section. For the run make a note of your split times as you are turning around at every 200M interval and make a decision as you get close to the 8 minute mark as to whether or not you want to get ready for your next station or make another run.

WOD

“Jack”

AMRAP in 20 Minutes
10 Push Press 115/75lbs
10 Kettlebell Swings 24/16kg
10 Box Jumps 24/20″

Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines.   Hero workouts are typically longer overall or harder combinations of movements than you might normally see in your average workout.  The Push Press will likely be the movement that needs the most attention during your setup.  To perform a true Push Press you drive the bar the bar up with your torso but finish with your arms. Scale appropriately to a weight with which you can perform a set of 10 during the warm up. Going unbroken isn’t required but if you are not able to do it when you are rested you may have gone too heavy.

Skill

E2MOM 10 Minutes
3 Power Clean

Perform 3 Cleans 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 a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and spread out your lifts or use this time to practice “touch and go” reps and recover during the remaining time.

WOD

AMRAP in 20 Minutes
400M Run
20 Power Clean 115/75lbs

Workout notes: You should have a good idea what is an appropriate load following the skill work today.  Your weight for this workout should definitely be lighter for a “high” rep workout like this you ought to be able to perform most of the rounds in a few sets. Unlike yesterday’s workout which was a 3 movement sprint for most folks, this time priority couplet is a little bit longer and will require steady pacing.

Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 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 a little more than 60% for newer lifters.

WOD

For time
21-15-9
Power Snatch 95/65lbs
Burpees
Front Squat 95/65lbs

Workout notes:  You should have a good idea what an appropriate weight would be for you following the skill work today.  Your technique shouldn’t falter now that we are performing the workout for time.  Focus on driving the bar off of the ground with your hips staying low and catch the bar in a partial squat.

It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Skill

EMOM for 10 Minutes
[odd] :30 seconds of Double Unders
[even] :30 seconds of Handstand Push-Ups or Piked Push-ups with feet on box

Using the same plan as the last two days you’ll spend some time working on two very difficult movements.  If you have been knocking out single unders for a while spend half of every other minute working on as many reps as you can.  Linking them together is optimal but try starting with a few singles and mixing in a double under every 3rd or 4th rep.

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.

WOD

AMRAP in 8 Minutes
15 Deadlifts 225/155lbs
15 Wall Ball Shots 20/14lbs 10’/9′

Workout notes: If yesterdays workout was longer and lighter, today’s falls into the shorter and heavier category.  Both movements are weighted and very difficult. For the deadlift weight we are looking for something that is in the 60% range or less of your max lift.  You should definitely be able to complete most of your rounds in sets, for both movements, when you are fresh.

It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Skill

EMOM for 10 Minutes
[Odd]:30 Seconds L-Sit on Parallettes  or Seated Leg Raise
[Even]:30 Seconds Alternating Pistols or High Box Step ups

Using the same plan as the workout yesterday you’ll have 5 rounds at each station working for 30 seconds.  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.  If 30 seconds is beyond a max set break up the time into small chunks.  Pistols require a great deal of mobility and strength so if they are not happening today work the movement on a high box that gets you hip crease below parallel.

WOD

AMRAP in 15 Minutes
30 Sit-Ups
20 Alternating Dumbbell Snatch 45/30lbs
10 Burpee Box Jumps 24/20″

Workout notes:  The dumbbell snatches should be taken from the floor for each rep. You can transition any way that you like and remember that it’s fine to guide the dumbbell down with your opposite hand. You’ll end up performing a lot of reps so protect your low back with every rep!