Category: Workout of the Day

Strength

Front Squat 8-5-5-3-3-2-2-2

Work up to a strong effort 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.   If your chest and elbows are collapsing forward you have probably gone too heavy. Establish good form early and increase only if your mechanics are sound.  Keep that bar racked on your shoulders throughout the lift!

WOD

AMRAP 10 Minutes

20 Burpee Bar Hops
10 Front Rack Lunges 135/95lbs

This is a repeat workout!  If you are not logging your workouts you should start now!  CrossFit Davis has Beyond The Whiteboard available.  Sign up here!

Off Ramp WOD

AMRAP in 10 Minutes

20 Burpees
10 Front Rack Lunges 45/35lbs

Remember that jumping over that bar makes everything else harder.  Scale the jump itself to a lower height to make the lunges more manageable.

Strength

E2MOM 10 Minutes
3 Power Cleans *

Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  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.

*Perform a set of strict pull-ups immediately after for an added challenge.

WOD

AMRAP in 15 Minutes

15 Air Squats
12 Alternating Dumbbell Snatch 45/30lbs
9 Plank Push-Ups

Off Ramp WOD

AMRAP in 15 Minutes

15 Air Squats
12 Alternating Dumbbell Snatch
9 Push-Ups

WOD

For Time

60 Kettlebell Swings 24/16kg
Run 800M
50 Box Jumps 24/20″
Run 400M
40 Burpee Pull-Ups
Run 200M
30 Power Cleans 135/95lbs

Off Ramp WOD

Scale each movement independently to a load or height you can perform with short rest between sets.  Remember that each movement gets more difficult as you progress through this chipper so conserve energy early by setting a steady pace!

WOD

5 rounds for time

12 Front Squat 135/95lbs
9 Push Press 135/95lbs
400M Run

Off Ramp WOD

3 -5 rounds for time

12 Front Squat
9 Push Press
400M Run

Skill

Handstands and Skin the Cats

Spend 10 Minutes working on the Handstand progression.  If you have been kicking up to the wall try wall facing or freestanding handstand attempts. Perform 1-3 “Skin the Cats”  between  handstand attempts. Scale the handstands by holding pike with your feet on a box if you are just starting out.  Skin the cats can be scaled to Knees to Elbows and Ring Roll Outs.

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18…

Burpee Box Jump Over 24/20″
Deadlift 185/135lbs

Off Ramp WOD

AMRAP in 12 Minutes

3-6-9-12-15-18…

Burpee Box Step Overs
Deadlift

Strength

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

Work up to a strong effort 2 rep back squat.  Start light and make small jumps.  If you are new to this lift you should only increase the load when you have mastered the mechanics.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement.

WOD

3 Rounds For Time

400M Run
21 Pull-up
12 Front Rack Lunge Steps 115/75lbs

Off Ramp WOD

3 Rounds For Time

400M Run
21 Pull-up
12 Bodyweight Lunge Steps

Skill

E2MOM for 10 Minutes

Odd Sustainable set of Kipping Toes-To-Bar followed by a set of Double Unders
Even Rest

Work on performing a set of T2B that you can maintain for 5 rounds.  If you are new to this movement think of this as kipping practice.  Perform kipping knee ups or knees-to-elbows.  Make sure you keep the sets challenging but keep a strong grip on the bar so you avoid tearing.

WOD

6 Rounds for Time

5 Hang Power Clean 155/105lbs
10 Strict Push-Up
20 Sit-Ups

Off Ramp WOD

3-5 Rounds for Time

5 Hang Power Clean
10 Push-Up
20 Sit-Ups

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 jumps.  Focus on maintaining your lumbar posture throughout the entire movement.  New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Off ramp WOD

5 Rounds With 1 Minutes on each station

Row For Calories
Wall Shots
Rest

Strength

5×3 Weighted Pull-Up *

Perform 8 sets of 3 weighted pull-ups with the same weight across all 5 sets.  The weight should be challenging but choose a weight you can hold across all 5 sets with only a couple of minutes rest. If you are working the bands perform max sets with the lightest band you can use.

*For an added challenge add a sustainable set of push-ups between sets.

WOD

AMRAP in 15 Minutes

10 Burpees
15 Kettlebell Swings 32kg/24kg
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

10 Burpees
15 Kettlebell Swings 32kg/24kg
200M Run

Today is the last day of the 2014 CrossFit Games NorCal Regional and CrossFit Davis will be in the final heats! Team CFD starts Saturday at 9:50AM with Corey and Kirsten going at 12:25PM and 2:50PM respectively.

Check heat times and follow the action live at http://games.crossfit.com if you can’t make it down.