Category: Workout of the Day

Workout of the Day
3 rounds:

2 minutes to complete:
7 power snatches
7 strict pull ups
Max power snatches in remaining time

Rest 1 minute

2 minutes to complete:
10/7 calories
7 strict pull ups
Max calories in remaining time

Rest 1 minute

Use a light weight on the power snatch; you should be able to finish the 7 buy-in reps in under 30 seconds and no more than 2 sets. For the strict pull ups, scale the difficulty so that you can always finish them with at least 30 seconds left in the 2 minute interval. You’ll only be counting the snatches and calories that you accumulate after your strict pull ups in this workout; the rest is just a buy-in.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6×2:00 on, 1:00 off

Skill
Monday is President’s Day; we’ll have just one class at 9 am. At 10 am, Kirsten and Alex will be running a free muscle up workshop (rings and bar) for anyone who wants to get more individual help, make attempts at full muscle ups, or get feedback on how to progress indipendently with muscle up practice going forward. There will still be space for anyone who wants to use open gym.

We hope to see you there!

8 sets:
2 low ring muscle up transitions
2 ring dips
2 high ring swings plus arm pull, or 1 attempt at a ring muscle up set

Keep your transition and dip practice low, and then hop up on the high rings to either practice your swing or go for a muscle up!

Workout of the Day
AMRAP in 8 minutes:
20 kettlebell swings
20 sit ups

Rest 2 minutes

AMRAP in 8 minutes:
25/20 calories
20 sit ups

Focus on quick transitions and minimal downtime in the first half; it should feel relatively easy to keep moving on both the sit ups and the swings, even if you need to break up the swings a bit. On the second half, push the pace hard on the machine and try to recover on the sit ups. Record rounds and reps individually for both AMRAPs.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
5 sets:
2 tempo front squats (3 sec descent, 3 sec hold, fast up, 3 sec between)
3 regular front squats

Rest ~2 minutes between rounds

We’re bumping up the per-set volume of the squats and mixing tempo with regular today; keep the weight around the same 65-75% and try to hang on for the added reps.

Workout of the Day
AMRAP in 10 minutes:
3-6-9-12-15-18-21-24… etc
Push jerks
60 drag rope single unders before each set

Use a push jerk weight at which you’re able to keep sets of 4-8 throughout the whole workout. Do your best to relax and catch your breath on the single unders before you’re back on the barbell for the next round. Keep a tight core and don’t compromise on lifting technique as you tire out in the second half of the workout.

standard: 75/55
rx: 115/85
sport: 135/95, 40 crossovers before each round
metcon: 6×1:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
8 kipping swings, kipping pull ups, or chest-to-bar pull ups
20 second ring support hold
20 second L-sit

Scale the pull ups with a band if needed so that you’re able to finish each round of 8 in two or three quick and clean sets. The ring support and L-sit should both be modified so that you can hold for the full 20 seconds without a break each round; use foot assistance or a band on the ring support hold, and modify the L-sit by leaning back and tucking one or both legs.

Workout of the Day
1 minute of lateral burpees
1 minute of power cleans
1 minute of calories
2 minutes of lateral burpees
2 minutes of power cleans
2 minutes of calories
3 minutes of lateral burpees
3 minutes of power cleans
3 minutes of calories

You’ll be spending 18 minutes on three very tough movements, so be conservative with your pace! Don’t be fooled into thinking that these are quick efforts by the first three one-minute intervals. Choose a barbell weight that’s challenging and forces singles, but which never gets sketchy.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on

Skill
EMOM for 4 minutes:
Squat snatch

Then:
8 minutes to work on squat snatching

Work up to a heavy single during the 8 minutes if you’re comfortable with the lift, or keep it lighter and practice technique and drill work assigned by your coach. Always work well within the limits of your shoulder flexibility on these lifts; stretching is where you should push your flexibility, not dynamic heavy lifting!

Workout of the Day
AMRAP in 15 minutes:
9 toes to bar
12 single arm overhead lunges (one dumbbell)
15 box jumps

Scale the target range of motion on the toes to bar so that you can finish most rounds in 3 quick sets. Switch arms whenever you’d like on the overhead lunges, as long as you’re getting a roughly even amount of work on both sides. If you’re looking to move quickly on this workout, then focus on efficient technique and very smooth, very quick transitions from one station to the next.

standard: 35/20 lb DB, 20/12 inch box
rx: 50/35 lb DB, 24/20 inch box
sport: double DB OHL: 2×40/25 lb DB, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Skill
8 sets of:
3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)
5 ring rows

Rest about a minute between sets

This skill work is a repeat from January 16th: check your notes and see if you can choose a more challenging scaling option today!

If you haven’t tackled tempo ring dips yet, then be conservative in your first few rounds; use a band or foot assistance to make the difficulty manageable.

Workout of the Day
10 rounds for time:
9 thrusters
25 double unders

15 minute time cap

Hold off on putting your equipment away until everyone is finished; stick around and cheer on your neighbors!

You should be using a light enough bar to tackle every round of thrusters unbroken. The double unders are also relatively low volume per-round here, so it’s a good goal to make an attempt at unbroken jump rope as well. If you need to scale the jump rope, then reduce the volume/difficulty so that it takes no more than 30 seconds.

Feeling nostalgic? Check out the sport option below and tackle the final Open workout of 2017!

Fun fact! Coach Kirsten competed at the CrossFit games in 2017 and 2018. When she completed this qualifier workout in 2017 (the sport version), she finished in 6 minutes and 58 seconds!

standard: 45/35 pound bar
rx: 75/55 pound bar
sport: 95/65 pound bar, 35 double unders per round
metcon: 4×2:20 on, 0:40 off

Workout of the Day
AMRAP in 24 minutes:
200 meter farmer’s carry (one dumbbell, one kettlebell)
20 devil presses
400 meter run
20 devil presses

Settle into a steady pace and take your time working through each movement; 24 minutes will feel like a long time at first, but if you can just focus on keeping things sustainable it’ll be over before you know it. Use a dumbbell that you’re comfortable snatching for the devil presses, and then choose a kettlebell that’s within 5 or 10 pounds to accompany it on the carry.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 6×3:00 on, 1:00 off

Workout of the Day
For time:
1,000 meter run
40 deadlifts
60 kipping pull ups
40 deadlifts
1,000 meter run

24 minute time cap

Hold off on putting your equipment away until everyone else has finished; hang out and cheer your neighbor on!

Pick a deadlift weight that lets you hang on to sets of ten throughout both rounds on the barbell. Scale the pull ups so that you’re able to do 5 at a time the whole way through, knocking out a set every 20-40 seconds. Push yourself to keep the full run distance unless you have injuries that require scaling around!

standard: 115/85
rx: 155/105
sport: 185/135, 30 bar muscle ups instead of 60 pull ups
metcon: 3×5:00 on, 1:00 off

Skill
8 rounds:
3 high ring swings plus arm pull to horizontal
3 low ring muscle up transitions with no dip (grounded, banded, or jumping)
3 ring dips

Or, if you’re comfortabe with the ring muscle up:
8 rounds:
2 low ring muscle up transitions with no dip (grounded, banded, or jumping)
One set of ring muscle ups

Whatever variation you tackle, take about a minute to rest between rounds. Focus on maintaining a good hollow position on the follow through of the high ring swings, and stay low and efficient on your transition drills. Chat with your coach if you aren’t sure which drills to tackle!

Workout of the Day
AMRAP in 12 minutes:
6 front rack lunges
6 overhead lunges
6 front rack lunges
20 drag rope single unders
20 drag rope double unders
20 drag rope single unders

Happy Birthday, Leslie Ang! Today’s workout features several of Leslie’s favorite movements. Got a bithday coming up? Email Alex at team@cfdavis.com with requests!

Scale your barbell weight down so that you’re able to complete the 18 lunges in no more than two sets (dropping either before or after the overhead). If you’re comfortable with the lunge, try to hang on to the bar for all 18 reps. Similarly, the jump rope complex shouldn’t trip you up more than two or three times per round. Folks that are strong on the rope should shoot to do it unbroken.

standard: 65/45
rx: 95/65
sport: 115/85, double under-crossover-double under instead of single-double-single
metcon: 6×1:20 on 0:40 off

Skill
6 rounds:
3 tempo deadlifts
Immediately into a large set of push ups (~80% of a max set)

Deadlift tempo:
Fast drive up, 3 second hold at the top, 3 second descent, touch-and-go at the bottom

Target weight: ~65-75%

We’re repeating the tempo/superset format from last week’s front squats, but with deadlifts this week. Keep the weight light enough that you can maintain excellent form and a strict tempo across all six sets of three reps. After you finish each set, drop immediately into a large set of push ups. Stop the set when you feel like you’ve done about 80% of the reps that you could hit in a max set. Scale the push up difficulty so that you’re able to hit at least ten reps per round on average.

Rest 1-2 minutes between rounds.

Workout of the Day
4 rounds:
1 minute of kettlebell swings
1 minute of sit ups
1 minute of sandbag cleans
1 minute of rest

Push hard and settle into a rhythm on the sandbag cleans today; you may be able to rack up a much larger number of swings and sit ups, but you should still save energy to keep a strong tempo on the sandbag.

standard: 16/12 kg KB, 70/45 lb sandbag
rx: 28/20 kg KB, 100/70 lb sandbag
sport: 32/24 kg KB, 150/100 lb sandbag
metcon: 4×3:00 on, 1:00 off