Category: Workout of the Day

Skill
Front Squat:
4 sets of 6 reps

Target ~70-75%

You’ll be shifting to more reps per set on the front squats this week; use the 5×5 squat sets that we’ve done in the past couple of weeks as a reference. You should be able to make it through all 4 sets of 6 without losing excellent positioning, but it is ok if the reps slow down and get very tough by the end of each set.

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag cleans
Toes to bar
Calories
Rest

The sandbag clean is a slow movement relative to the toes to bar and calories, but try to still put in a strong effort there. Scale the toes to bar to a range of motion at which you’re able to hit quick sets of 3-5 reps. Push the pace on the calories!

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
400 meter run
20 alternating dumbbell hang clean and jerks
40 double unders
20 alternating dumbbell hang clean and jerks

Use a dumbbell weight that you’re quite confident with; you should never have to break down to sets smaller than ten at a time on the hang clean and jerk. Scale the jump rope to take no more than about a minute, even when you’re tired. 24 minutes is a long time, but try to focus on quick transitions from one movement to the next, even if you aren’t going fast on the movements themselves.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles, 500 meter run
metcon: 4×5:00 on, 1:00 off

Workout of the Day
All for time:
5 rounds of:
10 thrusters (weight one)
10 chest-to-bar pull ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (weight two)
7 bar muscle ups

15 minute time cap

We’ve got our third and final Open workout of 2024, and it’s a tough one! The scaling goal for this workout is to choose a relatively light and manageable thruster weight for the first half, and then bump it up to a tough weight in the second half. The gymnastics movements should also follow a similar progression; the movement you do in the first 5 rounds should be something you can rep out for sets of 3-5, while the movement from the second 5 round portion might break down to singles very quickly.

If you’re planning on doing a video submission, come on in at 10:30 with a judge!

standard: 65/45 (weight one), 95/65 (weight two), kipping pull ups, then chest to bar
rx and sport: 95/65 (weight one), 135/95 (weight two)
metcon: 5:00 on, 1:00 off, 5:00 on

Skill
EMOM for 10 minutes:
Squat clean thruster plus two thrusters

Get some practice cycling directly into a thruster rep out of a clean in preparation for tomorrow’s Open workout. Follow up with two smooth full range of motion thrusters. Rather than maxing out on this complex, focus on getting comfortable with weights that are relatively easy to tackle in this slower skill context, but would be quite heavy and extremely tough for the larger sets in tomorrow’s workout.

Workout of the Day
4 rounds:
90 seconds of burpee box jumps
90 seconds of calories
90 seconds of rest

We’re taking a day for some bodyweight work before the final Open workout tomorrow. Settle into a steady conditioning pace and get sweaty! If you feel like pushing it today, then try to find the max sustainable pace that you can maintain for 90 seconds on your machine, either in watts (assault bike) or in calories per hour (rower/ski/c2 bike)

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×3:00 on, 1:30 off

Skill
EMOM for 10 minutes:
Slow pull power snatch plus power snatch

Today’s snatch work has the same progression as Tuesday’s clean work: the goal of the sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to drop the bar between reps; no need to hang on for touch-and-go.

Workout of the Day
AMRAP in 12 minutes:
8 kipping pull ups
12 alternating dumbbell power snatches
16 single arm overhead lunges

Scale the pull ups to banded or ring rows so that you never need more than two or three quick sets to work through the 8 reps. Switch arms whenever you’d like on the overhead lunges, but get a roughly equal amount of work in on both arms. If you think you’ll need a break between the snatches and the lunges, save a couple of snatches so that you don’t waste a rep getting the dumbbell overhead!

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar
metcon: 4×2:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
4 strict toes to bar
4 kipping toes to bar
20 seconds of handstand practice

Scale the range of motion on both the strict and the kipping toes to bar so that you’re able to complete all 8 reps of the sequence without dropping down. Try not to let your body move past a hollow position as you lower down on the strict reps. Any handstand drills are fair game for the handstand practice, but wall walks or kick-ups against the wall are a great place to start if you’re new to the movement.

Workout of the Day
5 rounds:
40 seconds of push ups
20 seconds of rest
40 seconds of front squats
20 seconds of rest
40 seconds of power cleans
20 seconds of rest

Happy Birthday, Sofi! This workout has a few of her favorite movements in it. Got a birthday coming up? Email Alex at team@cfdavis.com to make a request!

Choose a barbell weight at which you’re able to hit sets of 5-10 reps on the front squats; the power cleans will likely be less of a limiting factor. Challenge yourself on the push ups by choosing a slightly tougher scaling option than you would if you were on the movement for longer. Hit this at a steady pace! 40 seconds is a short work interval, but 20 seconds is an even shorter rest interval.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 15×0:40 on, 0:20 off

Skill
EMOM for 10 minutes:
Slow pull power clean plus power clean

The goal of this drill sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to drop the bar between reps; no need to hang on for touch-and-go.

Workout of the Day
AMRAP in 15 minutes:
25 crossovers
15 kettlebell swings
5 strict pull ups

Scale the jump rope to a volume and difficulty that takes no more than about 45 seconds per round. The kettlebell swings shouldn’t be too tough, but it’s ok if you need to break them into a couple of sets. Challenge yourself on the strict pull up difficulty; these should be a bit of a grind each round. Scale to banded pull ups or ring rows as needed.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, 7 strict pull ups per round
metcon: 5×2:30 on, 0:30 off

Skill
Front Squat
5 sets of 5 reps
Target 70-75% of your max, plus 5-15 pounds from two weeks ago

Bump the weight up from our previous squat session if you felt confident on the movement. If you didn’t make it last time, stick to the 70-75% range without that modification. Rest a couple of minutes between sets.

Workout of the Day
AMRAP in 7 minutes:
15 box jump overs
15 push jerks

Rest 3 minutes

AMRAP in 7 minutes:
15 box jumps overs
20/15 calories

Scale the push jerk weight to one at which you’re always able to hit sets of 5 without much rest between them. If you’re stronger on that movement, you should push to hit them unbroken after a short break from the box jump overs. Record your rounds and reps for the two seven minute AMRAPs separately.

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 7:00 on, 3:00 off, 7:00 on

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
200 meter run
10 toes to bar
Max devil presses in the remainder of the 3 minute interval

Choose a run distance that you can finish in about 1 minute. Scale the toes to bar to a difficulty at which it never takes more than 3 sets to complete 10 reps. You should have about a minute to a minute and a half to work on the devil presses after your toes to bar. If the 10 reps of toes to bar are too short and easy, consider tackling the sport option and bumping them up to strict toes to bar. Your score today is the total number of devil presses completed across all 5 rounds.

standard: 35/20
rx: 50/35
sport: 50/35, strict toes to bar
metcon: 5×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
Run or row 300 meters, or bike 750 meters
10 deadlifts
50 double unders

Time for workout 2 of the Open! If you’re coming in for the classes and are just looking to get a good workout in, choose the run or the bike option to open up some rowers for folks that are keen on hitting this one rx. Settle into a sustainable pace, and make sure you’re comfortable moving your barbell for 20 minutes!

If you’re planning on doing a video submission, come on in during open gym with a judge.

standard: run, row, or bike, 135/95
rx and sport: row, 185/125
metcon: 4×4:00 on, 1:00 off