Find your fittest self
Skill
2 cycles of a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total.
(16 Intervals-8 Minutes Total )
Superman Hold
Active Squat Hold
Hollow Body Hold
Rest
e.g.
0:00-0:20 Superman
0:30-0:50 Squat
1:00-1:20 Hollow
1:30-1:50 Rest
-Repeat 3 more times!
WOD
3 Rounds for Time
400M run
21 Push-Ups
12 Hang Power Cleans 155/105lbs
Off Ramp WOD
3 Rounds for Time
400M run
21 Push-Ups
12 Hang Power Cleans
Strength
Back Squat
8-5-5-3-3-1-1-1
Work up to a heavy max Back Squat for the day. New lifters should use this time to work on technique. Focus on keeping your torso upright with your knees tracking over your feet for the entire lift.
WOD
AMRAP in 12 Minutes
10 Burpee
20 Alternating Dumbbell Snatch 45/30lbs
30 Double Under
Off Ramp WOD
AMRAP in 12 Minutes
10 Burpee
20 Alternating Dumbbell Snatch
60 Single Under with 1 Double Under Every 30 Reps
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox]
Strength
Deadlift
8-5-5-3-3-1-1-1
Work up to a heavy max for the day. If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips with the knees tracking over your feet.
WOD
For time
40 Wall Ball Shots 20/14lbs
20 Toes-To-Bar
30 Wall Ball Shots 20/14lbs
15 Toes-To-Bar
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar
Off Ramp WOD
25 Wall Ball Shots
25 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups
Strength
Weighted Pull-Up
1-1-1-1-1-1-1
Work up to a 1RM pull-up or heavy max for the day. If you are working on the bands perform 7 sets at max effort with a band that has you working in the 1-3 rep range.
WOD
AMRAP in 20 Minutes
21 Kettlebell Swings 24/16kg
200M Run
Off Ramp WOD
5 Rounds for time
21 Kettlebell Swings
200M Run
If you are brand new to CrossFit consider performing “Russian” swings to eye level as a scaling option and scaling the volume by giving yourself a 5 round limit along with the 20 Minute time cap.
WOD
For Time
50 Box Jump 24/20″
50 Barbell Thruster 45/35lbs
50 Double Under
50 Back Squat 45/35 lbs
50 Push Press 45/35lbs
50 Burpee
Off Ramp WOD
Don’t forget you can scale the volume of a workout as well as the individual movements. If you are new to CrossFit it’s a good idea to progress the volume over time! Even if the weights are light higher repetition workouts can leave you pretty sore!
25 Box Jump
25 Thruster
10 Double Under or 100 Single Under
25 Back Squat
25 Push Press
25 Burpee
WOD
10 Rounds for time
12 Kettlebell Swings 32/24kg
6 Weighted Step Ups 32/24kg 24/20″
200M Run
Off Ramp WOD
5 Rounds for time
12 Kettlebell Swings
6 Weighted Step Ups
200M Run
Try to step out of your comfort zone and scale up the kettlebell swings if you are ready. If the bell gets unwieldy your first scaling option is to perform”russian” style swings to eye level at the heavier weight rather than switch to a lighter bell. Either way you want to pick a weight that challenges you but lets you keep moving throughout the entire workout.
Strength
Power Snatch
1-1-1-1-1-1-1
Work up to a moderate power snatch. Increase the load in small increments and make sure that you are dropping under the bar during each repetition. As the load gets heavier your response should be to drop faster and deeper into a partial squat to catch the bar!
WOD
“Cindy”
AMRAP in 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Squats
Off Ramp WOD
Half Cindy
AMRAP in 10 Minutes
5 Pull-Ups
10 Push-Ups
15 Squats
If you are just now starting at CrossFit Davis and are new to these movements consider cutting the time in half or cutting the volume in some way. We’ve found that ramping up the volume over time is the best way to acclimate yourself to high intensity exercise!
Skill
EMOM for 10 Minutes
Max Effort set of Kipping Knees-To-Elbows
If you’ve been performing Toes-To-Bar for a while test out this essential CrossFit movement. You should be able to hit a higher number than you would with TTB. If you are still working on TTB, consider KTE the first part of the movement. In an efficient TTB you are bringing your knees to your chest and then extending the knees to touch the bar with your feet. This is also a great time to practice the kipping swing. Focus on closing the shoulder and bringing the knees up when your body is behind the pull-up bar. If you begin to tear or are working on strength do some kind of sit-up or keep the movement strict!
WOD
20 Power Cleans 135/95lbs
50 Double Unders
30 Push Jerks 135/95lbs
50 Double Unders
20 Power Cleans 135/95lbs
Most of us are going to have to break up the Push Jerks in some way but keep the weight light enough so that you can perform decent sized sets. Whatever you do avoid hanging on to the bar so long that you hit failure!
Off Ramp WOD
2 Rounds for time
10 Power Cleans
50 Single Unders with 1 Double Under attempt every 25 reps
10 Push Jerks
50 Single Unders with 1 Double Under attempt every 25 reps
10 Power Cleans
Skill
3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold
Take as much rest as you need between movements. If you are experienced scale up! Free standing handstands, parallettes, planche holds and so on.
WOD
3 Rounds For Time
30 Wall Ball Shots 20/14lbs 10/9′
200M Run
15 Deadlift 225/155lbs
Off Ramp WOD
3 Rounds For Time
30 Wall Ball Shots
200M Run
15 Deadlift
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30PM! WOD classes are at 4:45 and 6:30![/creativ_alertbox]
Strength
EMOM for 10 Minutes
Odd Max set of Strict Pull-Ups
Even Max set of Plank Push-Ups
The reps are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt. As soon as you need to come down off the bar your set is over. If you are on the band go hard but be sure you can come off the bar safely.
WOD
3 Rounds with 1 Minute on each station
Row For Calories
Double Dumbbell Thrusters 45/30lbs
Box Jump 24/20″
Kettlebell Snatches 24/16kg
Rest 1 Minute Between rounds
Off Ramp WOD
3 Rounds with 1 Minute on each station
Row For Calories
Goblet Squats
Step Ups
Kettlebell Snatches
Rest 1 Minute Between rounds