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July 22, 2018

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WOD

4 Rounds for time

40 Kettlebell snatch 24/16 kg
400M Run

Workout notes

Today’s workout is a time priority couplet with a total of a mile of running and a large volume of kettlebell snatches.  The kettlebell snatch is taken from the hang so you’ll need to be able to complete a large amount of reps in sets to be able to get through each round of twenty. Break up each round of forty however you see fit but do distribute the work evenly across both arms.  If you are familiar with the dumbbell snatch but have some difficulty with performing kettlebell snatches, consider using a lighter weight than you would with a dumbbell.  Unlike the dumbbell snatch, the kettlebell will require you to rotate the object around your wrist and finish with a light punch upward. If you can correctly pull this off you won’t smack the kettlebell on your arm so pay attention to your technique and focus on the movement!

 

 

July 21, 2018

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WOD

AMRAP in 25 Minutes

20 Dumbbell goblet step ups 50/35 lb 24/20″
15 Wall ball shots 20/14 lb
10 Pull-ups

Workout notes

Today’s workout is a long duration triplet. Start each round with twenty weighted step ups.  Hold the dumbbell goblet style at your chest and remember to keep your torso upright throughout the range of motion. If you can’t do this while holding a weight at your chest, consider performing the step-ups unweighted. The wall ball and pull-up volume is on the lower end in each round so we’re looking for a standard you could perform each round of pull-ups and wall balls in at least 2-3 sets even deep into the workout. Do your best to keep moving throughout the entire AMRAP at a steady pace.

July 20, 2018

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Skill

20 rounds of

10 seconds on 50 seconds off
Air assault for calories

Our skill work today is another round in our “intensity” progression.  You’ll have 20 attempts at 10 seconds to work on the air assault bike.  The intent of this skill work is to practice moving faster than you might normally when you see the bike in a typical workout.   You have a very large work to rest ratio so go hard enough that you need to utilize all of those 50 seconds of rest. Partner up with folks you can agree with on a height setting for the seat and use the clock to share the bike for all 20 rounds.

WOD

AMRAP in 7 Minutes 1-2-3-4-5-6 …
Front squat 95/65 lb
Push press 95/65 lb

Workout notes

Our WOD is a short but difficult time priority couplet with an ascending rep scheme.  Your score will be the final number of reps where you finish both movements in a round and any additional reps in an incomplete round.  Both movements will require you to hang on to the barbell and to complete each round in large sets so be conservative and go a little lighter than you might if you encountered a workout where you were able to perform single repetitions of barbell work.  Test both movements during your warm up and guarantee you could do at least a set of five of each movement unbroken when you are fresh.

PRO TIP: Rest before your final front squat in each round and perform a squat clean thruster to finish the squats and start the push press!

 

 

July 19, 2018

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Last chance to sign up for parents night out is tomorrow July 2oth.

Click here and log in with your zen planner account.  For questions email julia@crossfitdavis.com.

Skill

Tabata Kipping Toe-to-bar
1 Minute rest
Tabata arch hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of toe to bar or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all four minutes.  Take a minute rest and work on holding arch or superman for as much of the work period as possible for another eight rounds.  If you want to increase the difficulty hold a pvc at arms length.

WOD

AMRAP in 20 Minutes
20 Hang power cleans 115/75 lb
200M Run

Workout notes

Pack your water bottles and make sure to hydrate before classes today! We’re headed outside today for a long duration couplet with a weightlifting movement and a short monostructural element.  The benchmark load is light but the rep count is high, load up a weight with which you could perform very large sets and don’t forget about the hook grip!

 

July 18, 2018

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Skill

EMOM for 10 Minutes
1 Squat snatch with pause in bottom of overhead squat + 1 Squat snatch no TnG

Today we’re working on the squat snatch with a two rep complex.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! Follow up the pause snatch with a full snatch from the floor. Lower the bar from overhead and reset in the bottom of your setup before performing the second lift. If the squat snatch isn’t happening today due to mobility issues work on a power snatch with a pause in the catch only as low as you are able. You can also add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement. If you often struggle with mobility during lifts and skill work make sure to get to one of Sydney’s mobility classes on Tuesdays at 4pm or TONIGHT at 7:30pm!

WOD

for time
50 Kettlebell swing 32/24 kg
50 Box jump 24/20″
50 Overhead walking lunge steps w/ plate 45/35 lb

Workout notes

Today’s workout is in the format of chipper with large set sizes for all three movements.  Start with a large set of kettlebell swings but avoid going to failure. Stop just short and catch your breath before finishing the set with a few moderate sized sets. Start the box jumps at a sustainable pace and try to speed up your cadence as you recover from the swings.  Ideally you are working at a steady pace with slightly increasing intensity.  Finish your workout with a large set of lunges holding a plate overhead. These are performed in place stepping either forward or backward. Keep your torso upright and the plate locked out overhead.  If you can not keep your elbows locked out while the plate is overhead, choose to hold the plate or another object at your chest. Bodyweight lunges are also a great option here if needed.

July 17, 2018

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SIGN UP FOR PARENTS NIGHT OUT BY CLICKING THE LINK BELOW!

Skill

Back squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

“Upside down Annie”

AMRAP in 10 Minutes
10-20-30-40-50 …
Double Under
Sit-up

Workout notes

Today’s workout a little variation on the classic CrossFit girls workout “Annie“.  In this version we will increase the difficulty by starting with the smaller rep rounds and increasing by ten reps every round.  We’ll cap the effort by performing this as an AMRAP.  Your score will be the final round where you complete both movements and any additional reps in an incomplete round.  For example, if you finished the round of fifty and completed sixty double unders before the time cap your score would be 50+60.  If you are new to double unders remember that an AMRAP is a great opportunity to commit to going “Rx”.  Your first scaling option should be to cut the volume of reps in each round to an achievable number.  If you are going with single unders, make sure you are making a double under attempt each round!

July 16, 2018

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SIGN UP FOR PARENTS NIGHT OUT BY CLICKING THE LINK BELOW!

Skill

10×3 strict pull-ups with pause at the top of each rep

WOD

5 rounds for time

21 air squats
15 power snatch 75/55 lb
9 lateral burpees over the bar

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a light weight but complex weightlifting movement.  Air squats may seem simple but pay some attention to the mechanics of your movement.  Keep your torso upright throughout your full range of motion.  Push your knees out and keep them tracking over your feet for every rep.  For the snatches use a load you can complete each round of fifteen in at least two to three sets.  If you are forced to perform single repetitions with the barbell you have gone too heavy.  Burpees will be most difficult if you shoot your legs backwards then forwards without stepping back or up. Perform a lateral jump over the bar and quickly drop down for your next rep.  Scale the burpee to step overs at a quick pace if the jump is not happening today.

July 15, 2018

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WOD

AMRAP in 20 Minutes
100M Uneven farmer carry
20 broad jumps
30 DB push press (alternating every 5 reps)

Workout notes

Today’s workout is a time priority triplet with a few movements we don’t see very often.  Start with an uneven farmer carry.  Make sure you have at least one dumbbell along with a kettlebell or another dumbbell.  Start by setting out to the outside wall and keep the heavier object on the same arm.  Set your objects down and turn 180º in order to switch arms and head back to the gym. Once inside knock out twenty broad jumps.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind the seam and clear the mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter. Finish each round with a large set of dumbbell push press using your dumbbell.  Alternate arms every five reps so you distribute the work evenly across both arms.

 

July 14, 2018

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WOD

for time

1 Mile Run
100 Medicine ball cleans 20/14 lb
1 Mile run

Workout notes

Today’s workout is in the format of a chipper with two movements.  We have a higher than normal volume of running coupled with a large single element set of the difficult medicine ball clean. Scale the workout by cutting the runs to 1000M  rather than one mile and consider fifty or seventy-five cleans if you are new to CrossFit.    Spend some time practicing the medicine ball clean during your warm-up.  You’ll want to drive the hips fully open prior to dropping under the medicine ball to receive it in a full squat.  Make an effort to move your hands and arms around the ball keeping it from rotating. To practice this start with the laces facing out and make sure they stay there throughout the movement.  Do your best not to short the movement and hit your full range of motion for every rep.

July 13, 2018

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Skill

Tabata Strict HSPU

Rest 1 minute

Tabata alternating pistols or one leg step ups

We have two very difficult skills to tackle today. We’ll start with a full eight rounds of Tabata strict HSPU then rest one minute and transition to another round of Tabata working on one-legged squats or step ups. The Tabata interval is eight rounds of twenty seconds work and ten seconds rest.  Scale strict HSPU to one or two abmats first or pike push-ups with your feet on the floor or on a box.  Pistols can be scaled by holding on to a squat rack post or by performing one-legged step ups on a box.  If you opt for step ups, alternate legs every 20 seconds rather than every rep.

WOD

AMRAP in 7 minutes
1-2-3-4-5-6 …
Hang power clean 135/95 lb
push jerk 135/95 lb

Workout notes

Our WOD is a short but difficult time priority couplet with an ascending rep scheme.  Your score will be the final number of reps where you finish both movements in a round and any additional reps in an incomplete round.  Both movements will require you to hang on to the barbell and to complete each round in large sets so be conservative and go a little lighter than you might if you encountered a workout where you were able to perform single repetitions of barbell work.  Test both movements during your warm up and guarantee you could do at least a set of five of each movement unbroken when you are fresh. Break up the workout however you see fit but if you find that you are unable to do the early rounds without breaking up the reps, your barbell is loaded to heavily.

© CrossFit Davis, LLC, 2018