Perform 3 Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be a little more than 60% for newer lifters.
WOD
For time
21-15-9
Power Snatch 95/65lbs
Burpees
Front Squat 95/65lbs
Workout notes: You should have a good idea what an appropriate weight would be for you following the skill work today. Your technique shouldn’t falter now that we are performing the workout for time. Focus on driving the bar off of the ground with your hips staying low and catch the bar in a partial squat.
It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional. We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.
Skill
EMOM for 10 Minutes
[odd] :30 seconds of Double Unders
[even] :30 seconds of Handstand Push-Ups or Piked Push-ups with feet on box
Using the same plan as the last two days you’ll spend some time working on two very difficult movements. If you have been knocking out single unders for a while spend half of every other minute working on as many reps as you can. Linking them together is optimal but try starting with a few singles and mixing in a double under every 3rd or 4th rep.
The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold. If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.
Workout notes: If yesterdays workout was longer and lighter, today’s falls into the shorter and heavier category. Both movements are weighted and very difficult. For the deadlift weight we are looking for something that is in the 60% range or less of your max lift. You should definitely be able to complete most of your rounds in sets, for both movements, when you are fresh.
It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional. We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.
Skill
EMOM for 10 Minutes
[Odd]:30 Seconds L-Sit on Parallettes or Seated Leg Raise
[Even]:30 Seconds Alternating Pistols or High Box Step ups
Using the same plan as the workout yesterday you’ll have 5 rounds at each station working for 30 seconds. Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. If 30 seconds is beyond a max set break up the time into small chunks. Pistols require a great deal of mobility and strength so if they are not happening today work the movement on a high box that gets you hip crease below parallel.
Workout notes: The dumbbell snatches should be taken from the floor for each rep. You can transition any way that you like and remember that it’s fine to guide the dumbbell down with your opposite hand. You’ll end up performing a lot of reps so protect your low back with every rep!
It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional. We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.
Strength
EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups
You’ll have 5 rounds at each station to work for a total of 30 seconds. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station.
WOD
For time
400M Run
50 Air Squats
30 Hang Power Cleans 135/95lbs
50 Air Squats
400M Run
Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout. Use a load that isn’t so heavy you will have to do single cleans the whole time but if you scale and go unbroken you may have gone a little too light.
Workout notes: This is another classic “girls” workout from CrossFit.com. The workout is a single element task of 30 Snatches. The movement is difficult so take time to review the movement. Ground to overhead by any snatch is acceptable but a power snatch is of course the most efficient. Don’t get caught in the trap of going out to fast and hitting muscle failure. Pace yourself and try to work at a fairly steady rate through all 30 reps. If the Snatch is a movement you haven’t mastered yet spend time working on it but consider choosing another movement(cleans, clean & jerks, deadlifts, etc) with which you can use a similar load.
Run 1600M
30 Thrusters 45/35lbs
Run 800M
40 Thrusters 45/35lbs
Run 400M
50 Thrusters 45/35lbs
Workout notes: Most folks will have the strength to “Rx” the thrusters but don’t be afraid to scale the thrusters to a different kind of squat if you are still working on the mechanics of that movement. If you can’t keep an upright torso during the thruster, consider switching to a lighter dumbbell to use in a goblet style squat and forgo the push press.
Work up to a strong effort set of three deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on proper body mechanics as they increase in weight. Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar. Be sure to maintain your posture as you progress though each set of three and as you increase in weight.
WOD
In front of a clock set for 12 minutes:
1 minute of Double-unders
1 minute of Kettlebell Hang Snatch 24/16kg
2 minutes of Double-unders
2 minutes of Kettlebell Hang Snatch 24/16kg
3 minutes of Double-unders
3 minutes of Kettlebell Hang Snatch 24/16kg
Workout notes: This couplet features a time priority format introduced at CrossFit.com. Your score will be the total number of repetitions you complete of each movement so make a good effort with both. It will be extremely hard for most people to triple their work completed in the first round so consider cutting it a little short there as you anticipate spending more time at each station as the workout progresses.
Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible. Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups. If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.
WOD
AMRAP in 20 Minutes
400M Run
20 Overhead Squats 75/55lbs 1 Minute Rest following every round
Workout notes: Take a note of the minute of rest following every round! What does that mean and why? The idea here is that you will have the opportunity to attack every run with a little higher intensity that you might in a long workout with a difficult high rep squatting movement. We often see people lower the intensity and slow down a bit with their running in a long amrap. Use this time to give those runs some attention and keep your feet moving and move right to the overhead squat! Treat each round as if it is for time.
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
AMRAP in 8 Minutes
15 Sumo Deadlift High Pull 115/75lbs
15 Box Jumps 24/20″
Workout notes: The sumo deadlift high pull is another one the foundational movements of CrossFit. Be sure to utilize vertical hip drive and transfer momentum to the bar so you can utilize minimal arm effort. The “RX” weight for the SDLHP might seem light but will feel fairly heavy to most athletes for this movement. Going unbroken isn’t required but you should be able to get through the round in only a few sets. If you’ve chosen a weight that is so heavy you are stuck doing single reps you may have gone too heavy!
10 reps of each might look simple but these movements are quite hard when performed for quality and to their full range of motion. Take your time with each resting as long as you need to to perform each movement to best of your ability. Pause and show control at the top of the wall walk which should be the top of your best handstand. With the ring roll out hold the extended position momentarily before you close the hips and shoulders.
WOD
5 Rounds for Time
5 Double Dumbbell Strict Press 45/30lbs
10 Double Dumbbell Box Step Ups 45/30lbs 24/20″
15 Medicine Ball Cleans 20/14lbs
Workout notes: You’ll use two dumbbells holding one in each hand for the first two movements. The reps do not have to be unbroken but you definitely should be able to do that with the strict press when fresh. That movement will get very hard, very fast. Hold the dumbbells suitcase style when performing the step ups and be sure test out that movement on both legs. Distribute the work evenly by alternating legs every step.
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