All Posts By

Matt Pedri

January 25, 2020

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WOD

AMRAP in 25 Minutes

with a partner

10-20-30-40…
Sandbag squat clean to over the shoulder 100/70 lb
20-40-60-80 …
Burpee box jumps 24/20 ”

Workout Notes

Today’s workout will be completed with a partner! If you and your partner can’t decide on the same weight or box height you don’t necessarily need to use one sandbag or box for this workout. If you are not sharing equipment just remember that only one person should ever be working at a time.  You will start by working through 10 total sandbag squat clean over your shoulder before moving on to 20 total burpee box jumps.  The squat cleans are just like a normal sandbag clean except that you will catch it in a squat before standing up with the bag and tossing it over your shoulder. For both of these movements it is not advised to do large sets when working in a partnership. One or two reps of each passed back and forth with quick transitions will pay off over sets of 5 or 10 leaving one partner with too much rest.

January 24, 2020

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Skill

[odd] straight set of kipping toe-to-bar
[even] 30 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. On the even minutes work on double unders for about thirty seconds.  If you are new to the skill grab a speed rope and start with single unders.  Make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.  Experienced jumpers should try triple unders or work with the drag rope.

WOD

for time

400M Run
50 Alternating dumbbell snatch 50/35 lb
400M Run
35 Alternating dumbbell snatch 50/35 lb
400M Run
20 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a three round task priority couplet with running and dumbbell snatches.  For the snatches we’re starting with a large set and using drop sets in each round. Start with a moderate effort run in the first round and try to repeat the same split times as you get fatigued.  For the dumbbell you should be using a weight that you lets you knock out most of each round by starting with a large set. With the drop sets you should hopefully be able to keep the intensity high in each round.

January 23, 2020

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Skill

Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort snatch for the day.  The  snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. The squat snatch is the most efficient way to get a big weight overhead but if mobility is an issue for you that can be difficult! Consider a power or split snatch  for today’s skill work if you are mobility issues.  Regardless of how deep into a squat you can go with a barbell overhead, the mechanics of the lift are essentially the same.  Pull the bar from the floor under control with your hips low and your back angle fixed, after the bar passes your knees aggressively drive the bar upward with vertical hip drive and drop into the deepest receiving position you can muster prior to standing up.

WOD

AMRAP in 10 Minutes

15 Sit-up
15 Box Jump 24/20″

Workout notes

Today’s workout is a medium length couplet of two bodyweight movements.  The set size for the sit-ups is fairly small so consider trying to pick up the pace a little bit versus what you would normally do during a larger set size.  The volume of box jumps will build up quickly so there you will want to pace yourself by jumping up and stepping down or resting momentarily on the box.  Ideally your cadence should be the same throughout the entire workout, resting as you transition rather than sprinting a few box jumps and having to stop in your tracks.  Your score will be the total number of round and additional reps after ten minutes.

January 22, 2020

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Skill

EMOM for 10 Minutes

1 Power clean + 1 Hang squat clean

We have simple barbell complex for our skill work today.  You will have ten opportunities to practice a power clean plus a hang squat clean.  The first rep of the complex starts from the floor.  Pull the bar off of the floor with your hips low and accelerate past the knees as you drive the bar up into the receiving position. Drop into a partial squat with your elbows out in front.  Ideally your finishing stance is such that you could drop into a squat if you needed to.  For there you’ll stand up and reset your grip as you lower the bar to the hang.  In the second lift we’re eliminating the pull from the floor so do your best to create momentum by aggressively opening the hips and dropping under the bar quickly and into a full squat.

WOD

AMRAP in 12 Minutes

9 Deadlifts 155/105 lb
6 Burpees
3 Hang squat clean 155/105 lb

Workout notes

Today’s workout has another pairing of two barbell movements along with a bodyweight movement.  Each round starts with a set of what should be very light deadlifts that go into a small set of burpees.  The final movement of this triplet is a small set of hang squat cleans.  The suggested load is on the moderately heavy side so you’ll want to base the weight you use off of the cleans rather than the deadlifts.  Be sure to test out a set of three and make sure they are fairly easy when you are fresh.

January 21, 2020

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SKILL

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 Minutes

2 Strict press 95/65 lb
4 Walking lunge steps 95/65 lb
20 Double Unders

Workout notes

Today’s workout is a long duration AMRAP with two barbell movements and a small set of double unders.  The workout starts with a very small set of strict press.  The strict press will most likely determine the load you have on your barbell.  Ideally you’ll be able to hit two strict press in a row for the entire workout, even under fatigue. After your strict press you’ll have four lunge steps, two on each leg, while holding the barbell in the front rack.  Again we’re looking for a weight where four is an easy set, the difficulty will come in trying to transition quickly while spending minimal time resting between movements.  Finish off each round with a small set of double unders.  If you are still working on double unders this would be a great workout to try them.  Give yourself thirty seconds of attempts and move on to the barbell in each round.  Alternatively you can scale to single unders and use the drag ropes for an extra challenge.

January 20, 2020

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Skill

Front Squat
2-2-2-2-2

Work up to a strong effort two rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes
15 Kettlebell sumo deadlift high pulls 32/24 kg
10 Alternating kettlebell power cleans 32/24 kg
5 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is all about the kettlebell.  This ten minute triplet has three kettlebell movements.  We start with a large set of sumo deadlift high pulls.  In the SDHP you’ll setup in a wider than normal stance and drive the kettlebell up with vertical hip drive until it comes up just above the clavicles.  After fifteen reps switch to single arm power cleans where you will complete five reps on each arm.  For the cleans use your normal stance with the bell just underneath you,  in this movement you will need to incorporate some wrist rotation so each rep ends in a solid front rack.  Finish each round with five easy swings that probably won’t be so easy considering the movements leading up to it.  After ten minutes your score will be the total reps and additional rounds you complete.

 

January 19, 2020

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WOD

4 Rounds of 4 minutes on 1 minute off

400M Run

then

Max reps pull-ups

Workout notes

Today’s workout is a little twist on the classic CrossFit benchmark “Nicole“.  In this version we’ll set the timer counting up and start a 400M run at 0:00, 5:00, 10:00 and 15:00 on the clock.  When you return from the run, spend your remaining time working on knocking out pull-ups. After nineteen minutes your score will be the total number of pull-ups you completed.   The run can be scaled by distance and if you are fast runner and/or good at pull-ups consider a more difficult pull-up standard like chest-to-bar or strict to moderate the volume a little and make the challenge tougher. If you are still working on pull-ups ring rows or jumping pull-ups are a great option.

January 18, 2020

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WOD

7 Rounds of 2 Minutes on 2 minutes off

12 Two arm dumbbell deadlifts 50/35 lb
9 Two arm dumbbell hang power clean 50/35 lb
6 Two arm dumbbell push jerk 50/35 lb

Max box jumps 24/20″ in remaining time

Workout notes

Today’s workout is a seven round interval workout with a single round of dumbbell “DT” as a buy in and then max box jumps in your remaining time.   Getting through the deadlifts, hang cleans and push jerks can take a full minute or more unbroken so consider that when you are choosing what weights you’ll use for the workout.  Ideally you have dumbbells light enough that you could do each round with short rest between movements.  If you do need to set the dumbbells down, break them up strategically by adding your rest at the 11th deadlift and 5th hang power clean so you can minimize additional reps.

 

January 17, 2020

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Skill

One round of Tabata

20s Arch hold
10s Hollow Body

Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to hold your best hollow position during the ten seconds that would normally be a rest period in the Tabata interval.   In general the best scaling option for both movements is to shorten your levers, meaning bring in an arm or leg or all four if needed.  Your focus should be on keeping your low back in contact with the ground as much of the ten second work period as possible.

WOD

5 Rounds of

3 minutes on 1 minute off

1 Power Clean 185/135 lb
5 Push-ups
10 Air squats

Workout notes

This workout is in the same format as the classic workout “The Chief”.  You’ll treat each of the three minute work periods as a mini AMRAP scoring as many rounds and reps as possible.  Restart each round at the top with one power clean. In the end your score will the the total number of rounds you completed plus an additional reps.  The benchmark load on the barbell is on the heavier side. With only one rep each round consider bumping up the weight you normally so long as you can move the bar efficiently.

January 16, 2020

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Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

5 Rounds for time

9 Power snatch 95/65 lb
15 Push Press 95/65 lb
21 Front squats 95/65 lb

Workout notes

This workout is a five round triplet with three barbell movements. We start with the most difficult movement, the snatch and progress to less technical movements but increase the reps.  The benchmark load suggests a light weight barbell so we’d encourage you to aggressively scale based on all three movements.  Essentially we’re looking for a weight you can move with ease, while keeping your mechanics efficient.  Use a weight that you can complete each piece in one to two sets fresh. Even though we have a large volume of reps total you should have a weight light enough that you can keep the intensity high for all five rounds.

 

© CrossFit Davis, LLC, 2018