Category: Workout of the Day

Happy Thanksgiving!

We so thankful to have you all as part of the CrossFit Davis family!  Classes today are at 8AM and 9AM only!

WOD

“Hope”

Three rounds of:

Burpees
Power snatch 75/55
Box jump 24/20″
Thruster 75/55
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.

You can give to this worthy cause any time of year!   https://hope.crossfit.com/

Skill

3 Rounds of 

5 Wall Walks
5 Skin The Cats
10 Pistols

Work at your own pace to complete as much as you can of the skill work.  

Scaling options: Talk to your coach or work on the following!

1Min Handstand or Pike Hold
5 Knees To Elbows
5 Ring Roll-outs
10 High Box Pistols/Leg Lowers

WOD

AMRAP in 10 Minutes

30 Double Unders
12 Push Press 115/75lbs
9 Toes-To-Bar

Off Ramp WOD

AMRAP in 10 Minutes

90 Single Unders (Must attempt 1 Double Under Every 30 Reps!!) 
12 Push Press
9 Toes-To-Bar

Strength 

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound. 

WOD

AMRAP in 12 minutes of 

10 Alternating One Arm Kettlebell Clean & Jerk 32/24kg
10 Goblet Step Ups
200M Run

Off Ramp WOD

AMRAP in 12 Minutes of 

10 Alternating One Arm Kettlebell Clean & Jerk 
10 Lunges
200M Run

Go light enough to make sure you are being efficient with the Clean & Jerks.  

Strength

1RM Squat Clean

New lifters start with the progression Power Clean + Front Squat.  Start light and perform 2-3 Reps at each weight, increasing in small increments.  Work up to a moderately heavy weight and work on riding the bar down below parallel. Don’t worry about maxing out today. 

WOD

400M Run

then

3 Rounds of 
12 Burpee Bar Hops
6 Front Squats 185/135lbs

then

400M run

Off Ramp WOD

400M Run

then

3 Rounds of 
12 Burpees over the bar
6 Goblet Squats

then

400M run

Scale the movements by performing “step over” burpees and goblet squats instead of front squats.  Choose a kettlebell or dumbbell that challenges you but does not prevent you from achieving perfect form.

WOD

10-8-6-4-2 Snatch 135/95lbs
4-8-12-16-20 Pull-Ups 

Off Ramp WOD

Scale the snatch by load.  You should be moving quickly through the snatches but not sacrificing form for times sake.  

WOD

800M Run
50 Thrusters 45/35lbs 
30 Kettlebell Swings 24/16kg
400M Run
25 Thrusters
20 Kettlebell Swings
200M Run
15 Thrusters
10 Kettlebell Swings

Off Ramp WOD

Substitute goblet squats or air squats to a target for thrusters if you are still working on perfecting the squat movement. 

Strength

1RM Sumo Deadlift

Take up the sumo stlye deadlift lift to a heavy max for the day.  You may find that you are able to move more load with this style of lift.  New lifters should treat this like any other barbell movement and first work on performing the lift with perfect posture before increasing weight. 

WOD

AMRAP in 6 Minutes

10 Hang Power Clean 155/105lbs
30 Double Under

Off Ramp WOD

AMRAP in 6 Minutes

10 Hang Power Clean  
10 Double Unders, 15 Lateral Bar Hops or 90 Single unders

For the HPC, choose a weight you think you can do unbroken every time with perfect form.  Try lateral bar hops instead of double unders rather than falling back to single unders.   It’s hard to get the same conditioning effect with single unders!

Strength

8×3 Weighted Pull-Ups

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.

WOD

5 Rounds for time
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar
200M Run

Off Ramp WOD

3-5 Rounds for time
15 Wall Ball Shots 
10 Knees-To-Elbows, Knee Tucks or Sit-Ups
200M Run

Skill

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit

Rest as needed between movements.

WOD

AMRAP in 10 Minutes

21 Kettlebell Swings 24/16kg
15 Burpee

Off Ramp WOD

Scale this one by load and the height of your swing.  Swing the kettlebell overhead only if you can maintain your posture while doing it. 

Strength

1RM Front Squat 

If you are new to the barbell movements work up in small increments to a moderately heavy weight. Perform 2-3 reps at each weight and focus on your form. 

WOD

EMOM for 8 Minutes

Odd Thrusters 105/75lbs
Even Chest-To-Bar Pull-Ups

Your score is your total number of reps combined. 

Off Ramp WOD

EMOM for 8 Minutes

Odd Dumbbell Thrusters
Even Pull-Ups

If you are having difficulty with the mechanics of the front squat try using a light pair of dumbbells. Centering the dumbbells over your shoulders should help you keep your torso upright and keep your elbows up.