Category: Workout of the Day

Strength

2-2-2-2-2-2-2

Push Press

Working from the floor,  perform a 2 Rep push press, increasing with each round. Make sure you do not re-bend the knees to lock out the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

AMRAP in 6 Minutes

5 Deadlift 275/185lbs
10 Box Jump 24/20″

Workout notes: The dreaded 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 because it’s one of the many areas we can improve our functional fitness.  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.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]We’re holding the 1st Annual Hometown Hoedown this Friday! If you’re not sure which category to sign up for here are some general guidelines: Rx’d men: Chest-To-Bar Pull ups. Rx’d Women and all Masters: Pull ups. Scaled: No Pull Ups. If you can regularly Rx most weights and movements in class WOD’s you will be fine with the Rx category. Scaled and Masters categories will have scaled weights as well. Remember, it’s just for fun!! If you’re on the fence about signing up, Go For It!![/creativ_alertbox]

Skill

E2MOM for 10 Minutes
3 Power Snatch

Work up to a moderate weight Power Snatch 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 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.  If the Snatches are going well and you would like extra strength work, perform a sustainable set of Ring Dips on the odd minute.

WOD

AMRAP in 20 Minutes

400M Run
21 Goblet Squats 32/24kg
30 Sit-Ups

Workout notes: This workout is in a little bit longer duration that our average so working with a sustainable pace will be important but the movement pattern does allow you to push yourself a bit as these movements do compliment each other well.  The goblet squat can be done with a kettlebell or dumbbell if you like.  Hold the object right at the top of your chest and push your shoulders back keeping your torso upright through the entire range of motion.

WOD

AMRAP in 15 Minutes

3 One Arm Kettlebell Hang Clean 24/16kg
3 One Arm Kettlebell Hang Clean and Press 24/16kg
3 One Arm Kettlebell Hang Snatch 24/16kg
15 Double Unders

Alternate Arms Each Round

Workout notes: The heart of this workout is the one arm kettlebell complex.  Spend some time practicing the movement and working on transitioning from one variation to the next without breaking the reps if you can.  Your grip will be fatigued but each arm should get some recovery time as you alternate. These are odd movements compared to the comfort and uniformity so they will take some practice especially with your non-dominant hand.  Have fun!

WOD

10 Rounds for Time

1 Clean and Jerk
5 Pull-ups
15 Air Squats

Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Clean & Jerk weight.  Any method of clean or jerk is acceptable(squat, power, split… etc).  The total rep count is low and the idea is that you will be testing out a heavier load than what you normally might use but it should still be sub maximal in the metcon format. Spend some time working up to a weight you are comfortable using for the workout and then go for it!

Skill

Row 1000M

Use this time to test your 1000M row!  Remember that for most this length is probably a little too long to go all out on so you might need to dial it back a bit at first and find a pace that you can sustain for a couple of minutes but be sure to finish strong!

WOD

30 Alternating Pistols

Then

21-15-9
225/155lbs
Deadlift
Push-Ups

Workout notes: The buy in for this workout is the very difficult one-legged squat! The pistol requires a good level of balance, and strength as well as range of motion in the hip, and especially the ankle.  Spend some time practicing the movement beforehand and find a good scaling option that gets you working in the direction of a full depth one legged squat.

Strength

Hang Power Clean

3-3-3-3-3

Work up to a moderately challenging 3-rep hang power clean.  Start light and increase with each successful attempt.  Work on landing in a partial squat and getting successively deeper as you increase the weight and/or get fatigued.  If you are not already utilizing the hook grip you will absolutely need to with this movement!

WOD

3 Rounds for Time

400M Run
21 Hang Power Clean 95/65lbs
12 Push Press 95/65lbs

Workout notes: Your chosen weight should be something you can manage fairly easily when fresh. Going unbroken isn’t required but you should be able to handle the large set of cleans in a few sets.  If it is so heavy that you are performing singles from the onset of the workout you may have too much weight on the bar.

[creativ_alertbox colour=”theme” custom_colour=””]Last year around this time we held an open tryout to select CFD members for a local fitness competition. The response was amazing and we had so much fun with the 28 folks who tried out that we want to do it again so we’re holding our own competition.   This year we’ll have specific workouts for Rx, Scaled and Masters (35+).  This competition is open to any current or former CrossFit Davis member.  Sign up on the board in the gym if you want to participate! [/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Max Effort L-Hang
[even] Double Unders

Working each movement every other minute for 10 minutes, first perform a strong effort L-Hang and then transition to Double Unders on the even minute.  The L-Hang will be difficult for most folks right from the get go but give it a strong effort for as much of the minute as you can. If you can’t hold your legs out in an L, tuck the knees or try a single leg.  Use the even minutes to practice double unders. Experienced athletes will be able to hold a large set each round but if you are still working on the movement spend about 30 seconds working on the skill and then transition to the pull-up bar.

WOD

For time

50-40-30-20-10

Wall Ball Shots 20/14lbs 10/9′
Sit-Ups

Workout notes: That’s a lot of Wall Ball shots! Equivalent in volume to the benchmark workout “Karen” plus an equal amount of sit-ups.  The majority of the reps in the workout occur during the first two rounds. Doing big sets of wall ball shots during those rounds is a good idea but don’t be afraid to perform small sets with short rest later on when you get tired.   Remember if you are new to CrossFit you can also scale the volume if this is way outside of your experience but challenge yourself! Keep moving!

Deadlift

8-5-5-5-5-5-5

6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be light.  Remember to practice setting your back as you address the bar and lifting your legs by hingeing at the hips.  Maintain your posture as you increase the weight and work up to a moderate load.

WOD

AMRAP in 12 Minutes

15 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″

Workout notes: A simple and classic CrossFit pairing.  Both of these movements are ones that you will most likely want to complete in large sets.  If you can ransition right to the box jumps following the swings remember that you can rest on top of the box as you reach full extension.  Setting your pace in that manner can give you a good rhythm and help to keep you moving.

Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Kipping Pull-Ups
[even] Sustainable set of Strict Push-Ups

Use the top of each round to work on a straight set of Kipping pull-ups.  Try to lower the intensity somewhat and work on efficiency.  A good kip will require you to coordinate the timing of your pull with the momentum transfer from your core.  If you do not have the strength to perform a bodyweight pull up with a kip, scale by using a band or by doing supine ring rows.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

Workout notes:  Compare your score to July 29, 2014   The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.   Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.  Pacing will be paramount!  In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout.  Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are.

WOD

“Jenny”

AMRAP in 20 Minutes of

20 Overhead Squats 45/35lbs
20 Back Squats 45/35lbs
400M Run

Workout notes: Today’s workout is a hero WOD introduced recently by CrossFit.com.  The workout honors Capt. Jennifer M. Moreno, who died Oct. 6, 2013, in Zhari District, Afghanistan.  You might find this workout to be more difficult than those that you usually encounter.  The workout brings aspects that are well outside of your usual comfort zone that of high rep squats and specifically overhead squats.   The 20 minute format doesn’t make the workout any easier and it isn’t supposed to be.  Keep moving for 20 minutes.