Category: Workout of the Day

Skill 
EMOM for 8 Minutes
30 Seconds of Pull-Ups

Complete as much work as you can each round.  If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  If you are using a band make sure to perform dead hang pull-ups so you don’t use the rebound of the band to propel you upwards!

WOD

For time

10-1 Box Jump 24/20″
1-10 Squat Clean 135/95lbs

Workout Notes: This workout will get really difficult towards the end with this rep scheme! You’ll be performing mostly box jumps for the first few rounds.  Make sure you don’t race through those reps and leave something in the tank as you get closer to the last few rounds where you are performing mostly barbell work.  Rest when you need to and execute each rep!

WOD

10 Rounds for Time
5 Strict Pull Ups
3 Front Squats 185/125lbs
5 Burpee Box Jump Overs 24/20″

Workout notes: For this workout the suggestion is a moderately heavy front squat for ten rounds of three reps.  This a great opportunity to step out of your comfort zone and try a weight that is a little heavier than what you are used to.  For a workout like this consider a load you are fairly certain you can perform all three reps consecutively for most of the rounds and take a few calculated breaths before you pick up your bar for each set to guarantee the reps.  Obviously you can break up the sets if you need to to safely continue but start performing single squat cleans for all ten rounds will be rough! Make sure you are working with a weight with which you can keep your back from rounding forward as you come out of your squat.

Skill

1-1-1-1-1

Power Clean & Push Jerk

Working from the floor, work up to a moderately heavy Power Clean and Push Jerk.  Remember to catch the bar in a partial squat from the floor and then again as you receive the bar overhead. Work on driving straight up without letting your chest cave and then catch the bar with your arms straight overhead.  Maintain the depth of your jerk so don’t have to press out.

WOD

EMOM for 20 Minutes

[Odd] Clean & Jerks 95/65lbs
[Even] Rest

Workout notes: You are working for 20 minutes 1 minute at a time for reps and resting an equal amount of time  Find a pace that let’s you work through the minute but at a sustainable rate. Remember you are getting 1:1 work:rest total. Try to make this work as aerobic as possible and avoid hitting failure. Your score is your total number of reps.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …

WOD

“Nicole“

AMRAP in 20 Minutes
400M run
Max rep Pull-ups

Workout Notes: Complete as many rounds as possible in 20 minutes of this classic CrossFit workout. Your score is the number of rounds and pull-ups you complete.  If you are just starting out on pull-ups scale that to 2-3 High intensity sets with the band or ring rows  for a total of about 15 pull-ups in multiple sets if need bee.

Skill

EMOM  for 10 Minutes
3 Power Snatch

Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   If you are going so heavy that this is turning into a metcon drop weight. Focus on technique.

WOD

AMRAP in 12 Minutes

15 Box Jumps 24/20″
20 One Arm Kettlebell Overhead Walking Lunge steps 24/16kg (10 Left, 10 Right)
25 Sit-Ups

Workout Notes: Spend some time working on how you will hold the kettlebell as it is overhead.  The best position is usually to have your palm facing forward with the bulk of  kettlebell behind your hand.  Make sure that your elbow is straight and you are pressing up on the handle while it is overhead.  If you have a shoulder mobility problem and your arm is collapsing try a dumbbell so you can rotate your arm or scale down to front rack lunges.

Skill

Tabata Hollow Rock

Rest 1 Minute

Tabata Handstand Hold

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting for 20 seconds.

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9  Air Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: A classic CrossFit workout and a CrossFit Davis favorite.  Score each cycle separately and don’t forget to pace yourself! Work on maintaining a steady pace during the first couple of cycles! This workout gets really hard in the later rounds!

Strength

Back Squat 8-5-3-3-2-2-2-2

Work up to a heavy double in the back squat.  The suggested rep scheme is a recommendation for working up to your target weight.  Perform a lot of reps at a light weight after your general warm up and increase in small increments.  Work up to a moderately heavy weight and judge your effort by the strain it takes to achieve the lift. Increase only if your mechanics are sound!

WOD

AMRAP in 10 Minutes

12 Burpee
8 Kettlebell Clean & Jerk 32/24kg
4 Weighted Step Up 32/24kg 24/20″

Workout notes: The burpees will take up a large amount of time in relation to the other reps so move through them quickly but efficiently.  For this kind of workout you’ll want to find a steady and sustainable pace for each movement.  Transition from one movement right into the other if you can. Think of the clean and jerks as “ground-to-shoulder-to-overhead”.  A muscle clean and strict press will seem fast at first but might end up being inefficient.  Work on consistent technique so you can work for 10 minutes without hitting failure.  Perform the reps  in any manner that suits you(4L, 4R…etc) but your KB must at least touch the ground for every rep. For the weighted step ups hold the kettlebell goblet style or in the front rack and don’t let your torso cave forward during that movement. Fight to remain upright!

WOD

For time

Row 1500M

then

21-15-9
Squat Clean 135/95lbs
Toes-To-Bar

Workout notes: Starting with the row will increase the difficulty of the following movements so pace yourself and be sure not to go to failure.  Row at a fairly steady and sustainable rate that doesn’t put you into severe  muscle fatigue.  You’ll probably find grip on the toes-to-bar to be affected significantly by the rowing and barbell work so make sure to be careful on that first set and work through the reps in sustainable numbers.

WOD

15-12-9-6-3

Power Snatch 135/95lbs
Chest To Bar Pull-Up

Workout Notes: Spend some time working on the snatch beforehand.  Even though this is a power snatch make sure that you are not yanking the bar off of the ground but controlling the bar up on the first pull and dropping under it while punching up.  This is a heavy weight with a difficult movement so think about performing a percentage of your 1RM if you are not sure what weight to use.   It should be at least less that 60-70% of your 1RM.