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October 22, 2018

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Skill

EMOM for 10 Minutes

1 Clean & 2 Split jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

With a clock set for 12 Minutes

1 Minute of wall ball shots 20/14 lb 10/9′
1 Minute of double unders
2 Minutes of wall ball shots 20/14 lb 10/9′
2 Minutes of double unders
3 Minutes of wall ball shots 20/14 lb 10/9′
3 Minutes of double unders

Workout notes

This workout will be scored by the total number of repetitions you complete across all twelve minutes.  Do your best to treat each interval as an AMRAP and work for as much of the time allotted as possible.  If you are proficient at double unders you could easily game the workout by going easy on the wall ball shots but that is not the intent of this workout. Do your best to keep the intensity high for all six rounds!

 

October 21, 2018

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WOD

“Run Randy Run”

for time

1 Mile run
75 Power Snatch 75/55 lb
1 Mile Run

Workout notes

In the hero workout “Randy” you perform a total of seventy-five snatches for time.  Today we are going to perform that number of snatches sandwiched between one mile runs.   The Rx weight is meant to be very light so there will most likely be a large number people that are able to Rx the weight but be sure to keep the load light enough that you are not forced to perform singles or even sets of 2 or 3. Ideally you can at least hit sets ten or more when fresh.  For scaling let’s scale both the run distance and the total number of reps in addition to the weight on the barbell if needed.  Adjust the total volume to one you could complete in under thirty minutes.  If the run or snatches are particularly difficult for you, a 1000-50-1000 would be a great option.

 

October 20, 2018

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WOD

5 Rounds of 3 minutes on 1 minute off

9 Push-Ups
6 Deadlifts 155/105
3 Hang power clean 155/105 lb

Workout notes

For today’s workout we have five, three minute intervals of work, with one minute rest.  Treat each work period as a mini amrap working through the triplet as many times as possible.  We’ll score this workout as you would score  “The Chief’.  Add up your total number of completed rounds and additional reps after you have finished all five rounds.  The deadlift weight should not be a challenge today.  Plan to select a weight that allows you to complete the 3 hang power cleans unbroken throughout the workout.

 

October 19, 2018

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Skill

EMOM for 10 Minutes
[odd] Straight set of Toe-to-bar
[even] 30s of arch hold

We’re working on two basic gymnastic movements today.  For every odd minute attempt a straight set of kipping swings or toe-to-bar.   Start at a moderate effort and try to maintain the same number of reps for all five rounds.  On the even rounds try to hold hold an arch or superman for as much of thirty seconds as possible.  If you want to increase the difficulty hold a pvc with arms straight and at shoulder width.

WOD

3 Rounds for time

400M Run
21 Push Jerks 135/95 lb
12 Front rack walking lunge steps 135/95 lb

Workout notes

Today’s workout has a heavy emphasis on the barbell!  The benchmark loads are weights that we see often but the set size and movements are very difficult.  Push jerks can be tough at high volume so scale the load appropriately.  Ideally you would start each round with a large set and finish each round with a few smaller sets.  Don’t underestimate the weighted lunge! The lunge is a unilateral movement which makes each rep much harder than it would be with a squat or clean.  Test both movements and scale based on the which of the two weighted movements is harder for you.

 

 

October 18, 2018

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Skill

EMOM for 10 Minutes
1 Squat Snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat 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. Squat to the deepest depth that you can.

WOD

for time

50-35-20
Kettlebell swings 32/24 kg
20-35-50
Box jumps 24/20″

Workout notes

Today’s workout is a three round couplet with fairly large set sizes for each movement.  There is a total of seventy reps in each round and we’re starting with a higher volume of kettlebell swings and finishing with a high volume of box jumps during the last round.  Most of us will need to pace the workout from the start due to the high volume sets.  Break up the kettlebell swings into smaller sets that you can perform with short rest between efforts.  When it come to the box jumps the best strategy will be to slow your cadence down to a sustainable effort as you work through through those final two rounds.

 

October 17, 2018

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Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

Tabata two arm dumbbell thrusters 50/35 lb
Rest one minute
Tabata row for calories
Rest one minute
Tabata burpees
Rest one minute
Tabata air assault bike for calories

Workout notes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. You will complete eight intervals at each station and rest one minute while you transition to the next station.  All of the movements in today’s workout are very challenging.  Pace yourself early on so you can maintain a high level of intensity through all four stations.

October 16, 2018

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Skill

Front squat
4-4-4-4-4

Work up to a strong effort four 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

for time

10 Alternating Dumbbell Snatch 50/35 lb
400M Run
20 Alternating Dumbbell Snatch 50/35 lb
300M run
30 Alternating Dumbbell Snatch 50/35 lb
200M Run
40 Alternating Dumbbell Snatch 50/35 lb

Workout notes

This workout will be scored by the total time it takes you to complete all one hundred dumbbell snatches and three short runs.  The rep scheme for the snatches ascend during each round so pace yourself and plan on the round of forty being the most difficult.  A good scaling option if you are new to this level of volume would be cutting off the round of forty reps which would leave you with sixty total snatches.  Two of the running distances should be familiar but the three hundred is something we haven’t seen in a while.  For that distance you will run past the two-hundred meter mark and continue to the end of the “C” building near the northwestern corner of the property as your turn around point. Choose a dumbbell that allows you to complete reps continuously through the workout and push the pace on the runs as they get shorter!

 

 

October 15, 2018

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Skill

EMOM for 10 Minutes
[odd] 30s of double unders
[even] 30s of strict pull-ups

Today’s skill work gives you five opportunities each to work on two difficult skills.  Every odd minute attempt double unders for about thirty seconds.  If you are still working on the skill use this opportunity to stay relaxed and attempt stringing together reps without excessively fatiguing your shoulders.  Keep your arms relaxed and whip the rope with your wrists only as you increase your jump. On the even minutes knock out as many strict pull-ups as you can in thirty seconds without hitting failure. For most of us this will mean a few small sets.  If you are scaling pull-ups work with a standard that maintains the same stimulus as a strict pull-up and choose a difficulty that allows for full range of motion.

WOD

AMRAP in 10 Minutes *
power cleans 135/95 lb

* 10 air squats EMOM

Workout notes

This workout will be scored by the total number of power cleans you complete in ten minutes.  Start each round with ten bodyweight squats as buy in.  Do your best to hold the same range of motion with your air squats during every round.  Squat to below parallel if possible and extend the hips fully at the top of each rep.  Small sets of touch and go reps or quick singles will most likely be the best strategy for accumulating cleans.  Pace yourself early and keep the intensity high through all ten rounds.

 

October 14, 2018

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WOD

AMRAP in 20 Minutes

20 Sumo Deadlift High Pull 95/65 lb
30 Push-ups
40 Sit-ups

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a difficult foundational movement from CrossFit.  Do your best to generate vertical hip drive during the high pulls. A high level of efficiency in the sumo deadlift high pull will save you some time during the push-ups.  The workout is long and the volume will accumulate so pace yourself during those early rounds!

 

October 13, 2018

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WOD

5 rounds of 3 Minutes on 2 minutes off

20 Box Jumps 24/20 “
Max reps squat clean thrusters 135/95 lb

Workout notes

Today we have an interval style workout of five, three minute rounds. Each three minute period starts with a buy in of twenty box jumps.  With your remaining time complete as many squat clean thrusters as possible. Rest two minutes between rounds and restart each round with twenty box jumps.  Your score will be the total number of squat clean thrusters you complete after all five rounds are completed.  The weight on your bar should be manageable for quick singles without too much rest between reps.  You will want to be able to pick the bar up fairly quickly after getting through your 20 box jumps to start racking up reps. Scale this workout by choosing a shorter box to jump to and lighten the load on the barbell as needed.

© CrossFit Davis, LLC, 2018