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CrossFit Davis is a community of individuals dedicated to living better and being healthy, we work hard and have fun. We believe in eating, exercising and living with a purpose. The heart and soul of CrossFit Davis are the people in it. We learn and grow with each other through hard work and determination. It doesn’t matter if you are a seasoned athlete or haven’t worked out in years, we believe you will benefit from the experience you have here as you continue your journey through life. You will learn new skills, perfect old ones and find a part of yourself you never knew you had, and best of all you’ll have fun doing it! So take a look around the site to see what the CrossFit Davis community has to offer and contact us or stop by if you have any questions!


Blog
  • October 20, 2014

    Strength

    Back Squat 8-5-3-3-2-2-2-2

    Work up to a heavy double in the back squat.  The suggested rep scheme is a recommendation for working up to your target weight.  Perform a lot of reps at a light weight after your general warm up and increase in small increments.  Work up to a moderately heavy weight and judge your effort by the strain it takes to achieve the lift. Increase only if your mechanics are sound!

    WOD

    AMRAP in 10 Minutes

    12 Burpee
    8 Kettlebell Clean & Jerk 32/24kg
    4 Weighted Step Up 32/24kg 24/20″

    Workout notes: The burpees will take up a large amount of time in relation to the other reps so move through them quickly but efficiently.  For this kind of workout you’ll want to find a steady and sustainable pace for each movement.  Transition from one movement right into the other if you can. Think of the clean and jerks as “ground-to-shoulder-to-overhead”.  A muscle clean and strict press will seem fast at first but might end up being inefficient.  Work on consistent technique so you can work for 10 minutes without hitting failure.  Perform the reps  in any manner that suits you(4L, 4R…etc) but your KB must at least touch the ground for every rep. For the weighted step ups hold the kettlebell goblet style or in the front rack and don’t let your torso cave forward during that movement. Fight to remain upright!


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