Category: Workout of the Day

WOD

50-40-30-20-10
Double Unders
10-8-6-4-2
Front Squats 185/125lbs

Workout notes: Two very difficult skills in the workout today! The double under is a skill that can only be mastered by practice.  Scale the workout to 2:1 single unders if you are new to jumping rope but if you have been hitting the singles for a while you might be ready to go for the double under.  Consider cutting the number of reps in half this time (25-20-15-10-5) or making a single under attempt at the top of every round.  The “Rx” front squat weight is heavier than you might normally see in high rep workout so keep that in mind with only 30 reps.  You will need to at least be able to power clean the weight but you can also squat clean your first rep.

Skill

E2MOM for 14 Minutes
2 Squat Snatch

Perform 2 Squat Snatch every 2 minutes for a total of 7 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. Experienced lifters might be able to  bump up the weight but keep in mind you probably don’t want to max out prior to the benchmark workout scheduled. Leave something in the tank if you want to go for it with Grace!   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

“Grace”

for Time

30 Clean & Jerk 135/95lbs

Workout notes: This is another classic benchmark CrossFit workout!  The workout is essentially ground to shoulder then shoulder to overhead. You may power or squat clean the bar from the ground and then push-press or push-jerk the bar from the shoulder.

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive.  Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

WOD

3 Rounds for Time

50 Sit-Ups
400M Run
30 Wall Ball Shots 20/14lbs 10/9′

Workout notes: This triplet features 3 movements that do compliment each other in a way that should let you move continuously from one to the other as they predominately recruit different muscle chains but as with most things we do it will take a strong effort as there is high metabolic demand in this scenario.

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you have been using the bands for a while perform 8 sets of max effort RING ROWS and stay off of the bands for a day.

WOD

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.

Skill

Hang Squat Clean

1-1-1-1-1-1-1

Work up to a strong effort hang squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  If you are not already utilizing the hook grip you will most likely need to with this movement! Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as you are standing up out of your squat.

WOD

3 Rounds for Reps with 1 Minute on each Station

Double Dumbbell Front Squats 45/30lbs
Burpees
Row for Calories
Rest

Workout notes: Score this workout as you would a fight gone bad style workout where your total reps for the entire workout is your score.   Even though one station might be a better place for you to increase your total try not to look at the workout that way and make your best effort at each station.

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] :30 Second Handstand Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 15 Minutes
15 Kettlebell Swings 32/24kg
5 Strict Press 115/75lbs
200M Run

Workout notes: Try swinging a heavier kettlebell than you normally do if you feel you are ready!  Scale the swings to “Russian” style first and work on increasing your extension over head with time.  The shoulder press should be a weight you can do without resorting to a push press or jerk.  Going unbroken is never required but you should definitely be able to do a set of five when you are fresh!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] There will be a Lululemon Trunk Show at CFD today! Olympic Lifting with Elliot has been canceled to open up shopping time, but classes at 11 and 12 will run as usual! The 11 am class will also be open to shoppers that want to give CrossFit Davis a try so be prepared for a crowd! Hope to see you all there! Tell your fellow Lulu-lovers to come out today![/creativ_alertbox]

WOD

AMRAP in 20 Minutes

400M Run
10 Left Arm Kettlebell or Dumbbell Squat Cleans
10 Push-Ups
10 Right Arm Kettlebell or Dumbbell Squat Cleans

Workout notes: Choose either a kettlebell or dumbbell for this workout.  The movement will be performed from the hang so ideally you choose an object you can hang on to for at least a few reps.  Scale push ups by performing them from the knees but make sure that you are working evenly with both arms and working the full range of motion.   There is no prescribed weight for the squat cleans so the loading will be up to you! Go a little heavier for a more challenging squat or go lighter and focus on moving fast! Happy Sunday!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be a Lululemon Trunk Show at CFD on Sunday! Olympic Lifting with Elliot will be canceled on Sunday to open up shopping time, but classes at 11 and 12 will run as usual! The 11 am class will also be open to shoppers that want to give CrossFit Davis a try! Hope to see you all there! Tell your fellow Lulu-lovers to come shop on Sunday![/creativ_alertbox]

WOD

Max Rounds in 3 Minutes of

3 Squat Snatch 135/95lbs
6 Burpees Over The Bar

Rest 1 minute
Repeat for a total of 5 cycles

Workout notes: This workout includes the very difficult to master Squat Snatch.  The lift requires mobility first and foremost.  If your range of motion is preventing you from performing the squat snatch it may be best sub out the lift.  If it’s technique that is hampering you catching the bar in a power snatch and performing a overhead squat is fine but work to aggressively pull yourself under the bar and catch it below parallel. The workout is intervals but the total work time is significant so be sure to start at a sustainable pace and try to maintain constant work.

Skill

Using the Tabata clock complete 4 Cycles of the following work rotating through each movement in order.

:20 second Superman Hold
:20 second Active Squat Hold
:20 second Hollow Body Hold
:20 second Rest

You will be holding each position four times for a total of sixteen :20 second intervals. Work at each station just as you would a workout like “Fight Gone Bad”.  Go for max effort with each movement and then move on to the next.

WOD

For Time

*21-15-9 of
Front Squat 95/65lbs
Push Press 95/65lbs

*50 Double Unders BEFORE every round.

Workout notes:  The workout starts with 50 double unders and you’ll repeat another set of 50 before the round of 15 and then 9. Focus on your squatting mechanics during those front squats! Keep the knees over the feet and the chest up. If your elbows are dropping then your chest probably is too!

Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up. start light and increase in small increments. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.