Category: Workout of the Day

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.

Strength

1-1-1-1-1-1
Power Clean & Push Press

Working from the floor, spend some time working up to a strong effort Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but work up to a weight that challenges you as long as your technique is sound and you are actively pressing the bar and not dropping into a jerk.

WOD

For time
50-40-30-20-10
Air Squat
25-20-15-10-5
Power Clean 115/75lbs

Workout notes:  You should have a good idea what is an appropriate weight for your cleans after warming up during the skill work. Your heavy push press probably won’t be a good comparison but the clean weight ought to be less than 60% or your 1RM power clean.  The total rep count is high so go for a weight you can move at a steady pace!

Strength

EMOM for 10 Minutes

[odd] Max Effort Strict Pull-Ups
[even] 60 Second Plank Hold

We’re doing 5 rounds of max effort strict pull-ups.  Your numbers will drop off as the EMOM commences but try to hold as many reps as you can.  Your reps do not have to be unbroken.  For folks that are not quite ready for strict pull-ups use a band that has you getting max reps in the 3-5 range.  Try to slow down your decent from the top of the pull-up bar as you come back down.

WOD

AMRAP in 15 Minutes
30 Walking Lunge Steps
20 Alternating Dumbbell Snatch 45/30lbs
10 Push-up

Workout notes: Make sure to maintain proper form with the walking lunge steps.  Keep your torso upright and extend your forward leg with your foot flat on the ground.  The shin of your leading leg should be nearly upright.

Strength

Front Squat 8-5-5-3-3-3-3

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

5 Rounds for time
30 Sit-ups
15 Box Jumps 24/20″

Workout notes: This workout looks short but sweet but don’t be fooled! The total rep count adds up fast and you will have to work hard to keep the intensity up! Sit-Ups can be performed with or without an ab-mat based on your preference.  Scale the box jump by height first rather than performing step ups if possible.

WOD

5 Rounds for time

Run 400M
15 Deadlift 225/155lbs
15 Burpees Over the Bar

Workout notes:  If you are scaling the workout think about a weight that is no more than 60% of your 1RM.  Going unbroken isn’t required of course but if the weight you have chosen is so heavy that it forces you to do singles from the start you may have gone too heavy.