Category: Workout of the Day

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
For time:
50/40 calories
Then
21-15-9
Deadlift
Box jump

15 minute time cap

For large classes, stagger the start by 4-5 minutes

You should be using a pretty similar weight to last Monday’s deadlift/push up workout. If you missed that one, then pick a weight that lets you complete each round in no more than 3 sets.
Stay focused and accurate on your box jumps; your legs will be quite tired after the calories and deadlifts, so be sure that you’ve got the energy to safely land on top of the box before committing to each rep.

standard: 135/95, 20/12
rx: 185/135, 24/20
sport: 225/155, 24/20
metcon: 7×1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
One squat clean thruster

Heave some weight overhead! Focus on a tight core and a symmetric drive with the arms through the finish of each rep. Increase up to a heavy single if you’re an experienced lifter, or practice one or two extra reps at lower weights if you’re newer to the lift.

Workout of the Day
AMRAP in 12 minutes:
75 double unders
25 thrusters
15 toes to bar

Happy birthday, Alejandro! These are a few of his favorite things, and golly do they make for a good workout. Go light on the thrusters (2-3 sets at most). Try to scale so that you can finish a round in under 4 minutes.

Got a birthday coming up? Reach out to Alex to plan a birthday workout by emailing team@cfdavis.com!

standard: 45/35, 25 med ball sit ups per round instead of toes to bar
rx&sport: 75/55
metcon: 4×2:00 on, 1:00 off

Skill
3 rounds:
1:45 of calories
0:30 rest
1:45 rest (rx&sport) or plank (standard)
0:30 rest

Today’s skill work is the same total time on the machine as last monday, but working for 1:45 instead of 45 seconds (and with a proportionally larger rest interval). Because of the longer effort, the expectation is that your pace will be slower, and your total calorie count will be smaller. If you’re on the bike, take your RPM down by about 3-10 from last week. If you’re on the rower (or ski or c2 bike), take your calories per hour down by about 300-700 from last week. That should give you a reasonable pace to hold.

Record total calories.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7-8-9… etc
Clean and Jerk (any style)
8 lateral burpees after each round

This workout is essentially a repeat of what we did on Monday the 13th of this month, but with heavy clean and jerks instead of heavy thrusters. Just like with the workout on the 13th, avoid a sprint pace and focus on a steady cadence, especially on the burpees in the first few rounds. 8 minutes is short compared to our usual time domains, but hitting the burpees at an all-out pace is still a recipe for a slow second half.
Pick a clean and jerk weight that is always hard, but never sketchy.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4:00 on, 1:00 off, 3:00 on

Workout of the Day
AMRAP in 10 minutes:
20 push ups
20 goblet lunges

5 minute rest

AMRAP in 10 minutes:
25/20 calories
20 goblet lunges

standard: single 35/20 lb dumbbell
rx: single 50/35 lb dumbbell
sport: double 45/30 lb dumbbell front rack lunge
metcon: 10:00 on, 5:00 off, 10:00 on

Workout of the Day
In teams of 3:
3 rounds:
3 minutes of rope climbs
3 minutes of wall walks
3 minutes of sandbag cleans

All 3 teammates will be at one station at a time. One teammate will start working on reps at that station. Once they’ve finished any number of reps, they tag the next teammate in to that station. Whenever you tag out, complete 5 burpees (your teammate can start accumulating reps while you work on the burpees). You don’t have to tag out in the same order every time.

Your team’s score is the sum of all of their rope climbs, wall walks, and sandbag cleans.

standard: 70/45 lb sandbag, 10 hard ring rows instead of 1 rope climb
rx&sport: 100/70 lb sandbag

Skill
15 minutes of squat snatch practice

Same idea as Tuesday: take your time working up to a heavy single if you’re comfortable with the movement. Otherwise, your coach will help you with drill sequences to address any weaknesses.

Workout of the Day
AMRAP in 16 minutes:
16 sit ups
8 hang power cleans

Every 8 minutes, including at the start of the workout, run 800 m (2 runs total).

You should scale the run distance to something that you can finish in under 5 minutes both times. You hang power clean weight should be light enough that unbroken or two quick sets can be sustained throughout the workout.

When you get back from the second run, pick up right where you left off on the AMRAP.

standard: 65/45
rx: 95/65
sport: 115/85
metcon:

Skill
5 rounds:
30 seconds of light wall balls
30 second of drag rope (singles or doubles)
1 minute of rest

Pick a significantly lighter wall ball (4-6 pounds lighter) than you normally use. Focus on keeping your hands close to each other underneath the wall ball, rather than holding it from the sides. The idea behind this skill work is to give you a chance to practice your technique and increase your efficiency at a low load outside of a workout context. We do the same thing for every barbell lift, and the movements benefit from it. I’d recommend limiting yourself to 10 wall balls each round so that you save your legs for the workout.

Workout of the Day
For time:
40-30-20
Wall ball

After each set of wall balls, complete:
15 pull ups (strict or kipping) and a 500 m run

18 minute time cap

Coach Christine came up with essentially this exact workout as a scaling option for a member at last Wednesday’s 4:30, and it was too good to pass up putting into the programming. Thanks, Christine! Sorry, Steven!

Scale your pull ups to a difficulty that lets you finish in 2-3 sets fresh. Pick a wall ball weight that you can hit sets of 10 with the whole way through.

standard: 12/8
rx: 20/14
sport: 20/14, chest to bar
metcon:

Skill
EMOM for 8 minutes:
One or two rope climbs
OR
One set of ring rows

You should only be working for about 10-20 seconds each minute so that you can rest adequately and share the ropes with other climbers. We’ll be doing some rope climbs in the workout on Saturday, so try to get a sense for how much rest you need between efforts to feel strong on each rep.

If you aren’t up for practicing rope climb technique, feel free to work on ring rows to build up a base of strength. Banded or strict pull ups are fine, too, but ring rows will more closely approximate the type of pull that you do in a rope climb.

Workout of the Day
Every 4 minutes for 5 rounds:
16/12 calories (bike, ski, or row)
12 burpees
8 toes to bar

Record your slowest time to the whiteboard and SugarWOD.

Rest in the remainder of each interval once you finish the toes to bar. You should have at least a minute of rest each round, so scale the calorie and burpee count and the toe to bar difficulty accordingly.

If you used the same machine in the sprint work on Monday, then limit your target calories each round today to no more than your average from Monday. So if you averaged 13 calories per round on Monday, then don’t do more than 13 each round today.

For large classes, stagger the start by 2 minutes.

standard: 7 toes to bar
rx: 10 toes to bar
sport: 15 toes to bar
metcon: 5×2:00 on, 2:00 off

Skill
15 minutes of squat clean and split jerk practice

Take 15 minutes to work up to a heavy clean and jerk if you’re comfortable hitting higher weights. If you’re new to the lift, stick to the lighter side and work on any drills your coach thinks will help you.

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell power snatches (arm 1)
8 overhead lunges (arm 1)
8 dumbbell snatches (arm 2)
8 overhead lunges (arm 2)
40 crossover single unders

For today’s workout, we’re giving you a chance to try out event 2 from the CrossFit quarterfinals! If you’ve seen Ethan and Mira tackling those events over the last week, you may have caught a glimpse of this workout already.

Consider stopping after 7 reps on your dumbbell snatches so that you can rest for a moment before finishing the final snatch and completing your lunges.

Your coach will give you a chance to practice crossover single unders before you tackle them in the workout.

standard: 35/20
rx: 50/35
sport: 70/50
metcon: 6×1:20 on, 0:40 off

Skill
7 rounds:
45 second sprint (row, bike, or ski)
15 second rest
45 second rest (rx&sport) or plank (standard)
15 second rest

Record total calories to SugarWOD

We’re starting the week with a sprint today. The goal here is to push hard enough in the 45 second sprint that you need to rest in the other 45 second interval. If you aren’t comfortable with that hard of a push though, feel free to settle into a plank in the other 45 seconds to get some extra core work in.

Keep an eye on how many calories you’re getting each round as a reference for Wednesday’s workout.

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
10 minute time cap

55 total reps of each movement today. Focus on fast transitions, even if your push ups slow down a bit. Pick a deadlift weight light enough that you can do each round unbroken, but heavy enough that it would be tough to do so.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 4:00 on, 2:00 off, 4:00 on