All Posts By

Matt Pedri

October 7, 2019

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Skill

Every 90s for 12 rounds

20 Double unders then 1 push jerk + 1 split jerk

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort push jerk + split jerk.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for the jerk complex.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give yourself a thirty second cap so you have plenty of time to attempt the complex regardless of how the double unders go.

WOD

for time

30 Power cleans 135/95 lb
30 Push jerks 135/95 lb

Workout notes

This workout is a little twist on the classic CrossFit workout “Grace” which is thirty clean & jerks for time.  In this version we are going to complete thirty reps of each movement but we’ll progress through the clean and then jerks as a chipper.  In the classic version of grace you can easily get through the workout by performing single clean and jerks with a quick break between reps.  That strategy will work for the power cleans but it will prove disastrous for the jerks. You’ll want to load your barbell to a weight you can complete thirty jerks in a reasonable number of sets.  If you are stuck doing single jerks and dropping the barbell after each rep, you’ve added thirty more cleans to your workout and your weight is way too heavy.

 

October 6, 2019

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NO YOGA TOMORROW!! Regular Sunday Yoga will resume NEXT SUNDAY! #yogaatCFD #crossfitdavis

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WOD

5 Rounds for time

400M Run
21 Thrusters 45/35 lb
12 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two lifting movements a short run inside the complex.  The total workout time will be fairly long so start out at a sustainable pace so you can maintain even split times for each round.  The suggested load for the thrusters is an empty barbell which should be very light.  You can scale to a training bar or a pair of light dumbbells if need. Each movement can be scaled individually but you can also scale the total volume by chopping off a round or two.

October 5, 2019

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WOD

with a partner *

30 Rounds for time

5 Sandbag cleans 100/70 lb
3 Burpee Box Jumps 24/20″
100M Run

* Alternating each round so that each partner does 15 rounds.

-40 Minute time cap

Workout notes

We’ll tackle today’s workout in teams of two.  Your score will be the total time it takes you to complete thirty rounds alternating every round so that each of you complete fifteen total rounds.  Unlike other partner workouts that we have done in the past you and your partner will simply be alternating rounds rather than reps.  Because of that you’ll have a fairly fixed work/rest ratio.  Remember you will be resting while your partner works so challenge yourself on the run rather than use it as recovery.

October 4, 2019

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Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

Tabata Strict Pull-up
Tabata V-ups
Tabata Push-ups

one minute rest between rounds

Workout notes

Today we have a three round, three movement interval workout consisting of bodyweight movements. All three movements are essentially strict in that you won’t be transferring momentum from your core like you would in a kipping pull-up.  Scale any of the three movements to a standard you can maintain for the entire workout.  For pull-ups that might mean using a band or rings for ring rows. Push-ups can be scaled by putting your hands up on a box. Scale v-ups by bending your knees rather than keeping your legs straight and bring your knees to your chest.  If you maintain hollow body in the bottom of the rep you should feel a similar stimulus to a v-up.  The Tabata interval is eight rounds of twenty seconds on and ten seconds off.  Count your score by adding up the total number of reps you complete across all three Tabata’s.

 

October 3, 2019

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Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

 

WOD

AMRAP in 10 Minutes

8 Deadlifts 155/105 lb
4 Push press 155/105 lb
2 Front rack walking lunge step 155/105 lb

Workout notes

Today’s workout is a short triplet of three barbell movements.  The benchmark load is fairly heavy for the push press and lunge but the set sizes are small.  You can use this opportunity to try a heavier load than you might normally use but be sure to test both the lunge and push press and adjust the weight on the bar according to which is most difficult.  You should be able to complete a set of each movement when fresh but there is no need to try to do an entire round “unbroken” and it might even slow you down across ten minutes.  Add some strategic rest as needed and if you do an extra power clean here or there you might find that your breaks are shorter which will allow to maintain a fairly steady intensity level.

October 2, 2019

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Skill

Front Squat
5-5-5-5-5

Work up to a strong effort five rep front squat.  Start light and increase the weight for each set or hold a moderate weight across all five sets. 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 15 Minutes

50 Double unders
200M Run

Workout notes

This workout is a simple bodyweight couplet with two of our most common movements.  The duration is fairly long and the rounds are short so you’ll want to pace yourself early in order to keep a steady intensity level for all fifteen minutes.  If you are still working on double unders, single unders are a good scaling option but you can also scale the total number of double unders.  Scale to a number of reps that you can complete in about a minute.

 

 

October 1, 2019

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Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

5 Rounds with one minute at each station

Two arm dumbbell burpee power clean 50/35 lb
Rest
Air assault bike for calories
Rest

Workout notes

Today’s workout is a five round interval workout with four minutes allotted for each round.  You will have a minute to rest and transition after working for a minute at both stations.  With a 1:1 work rest ratio you have the opportunity to test a little bit higher intensity than you might in a workout without prescribed rest.  Both of the movements in our workout today require a high level of strength so you will want to moderate your pace somewhat.   If you can, start at a sustainable effort and increase intensity in each round so you are able to complete the same amount of work for all five rounds.  The two arm burpee dumbbell power clean is most likely a new movement for you work through a few reps in warm up so you can move efficiently during the workout.   Each rep starts with the dumbbells on the floor while you are standing tall. Drop down into a burpee and then step or spring up into a good starting position before bringing the dumbbells to your shoulders.

 

September 30, 2019

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Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day

WOD

AMRAP in 12 Minutes

21 Air squats
12 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a  twelve minute couplet of a small set of bodyweight squats and kettlebell swings. Your score be the total number of rounds and reps you complete after twelve minutes are complete.  For the air squats, establish what your full range of motion is and maintain that movement standard for the entire workout.  Do your best to get your hip crease below parallel and finish each rep by standing tall with your knees and hips fully extended.  Twelve kettlebell swings is a relatively small set so this would be a great opportunity to test a heavier kettlebell if that is something you have been considering.  If you do choose a heavier load pick a weight that you can complete all twelve swings in at most 2-3 sets.

September 29, 2019

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WOD

2 Rounds for time

1000M Run
25 Pull-ups
25 Box Jumps 24/20″

Workout notes

Today’s workout is a two round triplet with three bodyweight movements. You will start each round with a 1000M run and then move into the the gym to tackle large sets of pull-ups and box jumps.  For the pull-ups you will want to use a scaling option that allows you to work through each round in small sustainable sets.  Pace the box jumps by establishing a cadence that allows you to work through all twenty-five reps in a continuous sustained effort.  That might mean resting momentarily at the top of your rep or as you restart from the floor.

September 28, 2019

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WOD

AMRAP in 25 Minutes

10-20-30-40-50 … *
Burpees

* 200M uneven farmer carry before every round

Workout notes

This workout will start with an uneven farmer carry down to the cage and back before starting into a small set of ten burpees. After you finish those ten burpees set out on another carry before you tackle another set of burpees.  We’ll increase the burpee number by ten reps every round.  The workout is heavily loaded  with farmer carries early on when the burpee rounds are quicker.  In the end your score will be the number of burpees in the last round you completed plus any additional reps in your final incomplete round. For example, if you finished round of forty and did another farmer carry and 49 burpees your score would be 40 +249.

© CrossFit Davis, LLC, 2018