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October 17, 2019

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Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

Tabata Strict pull-ups
Tabata Sit-ups
Tabata Two arm dumbbell push presses 50/35 lb
Tabata Air Squats

Alternate movements, no rest between rounds

Workout notes

Today we have a four movement interval workout using the Tabata timer. There are three bodyweight movements along with a two arm dumbbell push press.   Scale the pull-ups by using a band or the rings for ring rows. For the push press use a weight that is fairly light, ideally you are working for most of the twenty seconds in one set.  The Tabata interval is eight rounds of twenty seconds on and ten seconds off. In this version we’ll alternate between stations until you have hit all four movements eight times.   Treat this like an AMRAP and count your total number of reps for the entire workout to come up with one big number for your final score.

 

October 16, 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

AMRAP in 20 Minutes

5 Hang power clean 155/105 lb
10 Push-up
15 Double under

Workout notes

We have a long duration triplet on the menu today.  Each round starts with a set of five heavy hang power cleans.  If you are bumping up the weight on your bar today be sure that a set of five is doable.  Going unbroken isn’t required of course but if the load is so heavy that you are forced to do single reps, you have gone too heavy.  Scale the push-ups to a standard you can maintain under fatigue rather than progressively scaling as you get deeper into the workout. Finish each round with a small set of double unders. The recommended double under sets are small so if you are starting to get proficient at the movement this is a great opportunity to go for the benchmark number but give yourself a 30-45 second cap to complete those reps in each round.

October 15, 2019

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Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After the bar passes your knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier

WOD

for time

21-18-15-12-9-6-3
Kettlebell swings 32/24 kg
Left leg step ups 24/20″
Right leg step ups 24/20″

Workout notes

Today’s workout will be scored by the total time it takes for you to complete eighty-four kettlebell swings and the same amount of bodyweight step ups on each leg.  For the kettlebell swings use a weight light enough that you could get through each round in two to three sets.  If you are between weights and considering bumping up the load from what you normally swing consider scaling to Russian style, eye-level swings.  The step ups are performed without weight but the volume is still fairly high.  If you are new to CrossFit or you want to scale the total reps consider chopping off that first round and starting with the round of eighteen.

 

October 14, 2019

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Skill

Front squat
3-3-3-3-3

Work up to a strong effort three 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

5 Rounds with 1 minute on each station

Sandbag cleans 100/70 lb
Box jumps 24/20″
Rest

Workout notes

Today’s workout is a five round interval workout pairing some odd object lifting with a plyometric bodyweight movement. We’ll have two minutes of work and one minute of rest in each round with one minute on each station.  For larger classes partner up and alternate during the working minutes so that both of you are resting at the same time.  When it comes to the sandbag cleans practice applying the same technique you would if you were using a barbell.  Keep your hips low and your back straight as you bring the sandbag up from the floor.  Create some vertical drive with your hips to get the sandbag up to your shoulder and then easily push it over with your arms.  Most of us will need to maintain a steady cadence with the box jumps rather than starting each minute with an all out sprint.  Rest on top of the box and time your reps so you can work for the entire minute.

October 13, 2019

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WOD

“Nicole”

AMRAP in 20 Minutes

400M Run
Max set of pull-ups

Workout notes

Our workout today is one of CrossFit’s named workouts. You will start each round with a 400 meter run. When you get back to the gym complete as many pull-ups as possible in one set.  By “max” set we don’t mean that you are going to failure and falling off the rig.  Attempt a strong effort set that is a bit larger than you would if they were paired with another arm movement. If a max set of pull-ups is less then five or so reps consider scaling to a band so you can get some good pull-up work in.

 

October 12, 2019

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Skill

5×1 Rope Climb

It’s everyone’s favorite day! Spend today’s skill practice working on learning to climb the rope! Pack your long socks or knee sleeves today to protect your ankles and shins!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you.  For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time or practice a few legless or short rope climbs if you are ready.

 

WOD

10 Rounds for time or AMRAP in 15 Minutes *

8 Ground to overhead 95/65 lb
10 Bar facing burpees

Workout notes

Today we’ll tackle the first CrossFit Open workout for the 2019/2020 games season.  Your score will be the time it takes you to finish ten rounds of the couplet or however many rounds and reps you complete in fifteen minutes.  Each round starts with eight barbell “ground to overhead” reps.  That means you can snatch or clean and jerk if you prefer.  The snatching the weight means each rep will be faster but you might find that eighty snatches is unsustainable so clean and jerks are a great choice for most of us.  The Rx version of the workout calls for a two footed jump over the bar but scaling to step over burpees is also an option.

 

October 11, 2019

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Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  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 progress through each set and as you increase in weight.

WOD

AMRAP in 10 minutes *

Wall ball shots 20/14 lb 10/9′

* 20 seconds of double unders EMOM

Workout notes

Today’s workout will be scored by the total number of wall ball shots you complete in ten minutes.  To make those wall ball shots a little harder we’ll start with twenty seconds of double unders every minute starting at 0:00.  There is no prescribed amount of double unders in each round so use those twenty seconds to practice double unders with a little fatigue or go for an unbroken set if you are experienced.    You could game the workout by skipping the double unders but that is not the intent of this challenge!   Getting one double under will earn you the Rx badge next to your score so make an honest effort if you are ready and then go hard on the wall ball shots.  If you are new to the jump rope scale to single unders but make one attempt at a double under in every round.  If you get your first double under during this workout slap yourself on the back and put it on the PR board!

 

October 10, 2019

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Skill

EMOM for 10 Minutes

1 Squat snatch with pause in the bottom of overhead squat

Today we’re working on the squat snatch and really honing in on technique.  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 allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes

20 Front rack walking lunge 75/55 lb
20 Push-ups

Workout notes

Todays workout is a simple couplet but the movements are tough. The front rack lunge weight may look light, but the rep count in each round is high and holding the front rack position will get hard after a round or two of push-ups.  Focus on keeping your elbows high and make sure to select a weight that allows you to keep your torso upright through each step.  For the push-ups choose a version that you can move through without too much difficulty while still challenging yourself. If you are scaling to knee push-ups and doing 10+ reps in a row it may be time to scale up to box push-ups.

 

October 9, 2019

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Skill

1RM strict weighted pull-up

Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these three options.

WOD

10 rounds of 30 seconds on each station

two arm dumbbell power cleans 50/35 lb
rest
burpees
rest

Workout notes

Today we have an interval style workout with a potential of a high volume of burpees and two arm dumbbell power cleans.  You will have a total of ten opportunities to practice high intensity bouts with a 1:1 work:rest ratio.  Use this workout to practice moving as quickly as possible during the burpees rather than working at the same pace you would in a longer workout with burpees. Your dumbbell weights should be light enough that you can move them quickly and for the majority of the thirty second work period.  Your score for this workout will be the total number of reps you complete after finishing all ten rounds of both movements.

 

 

October 8, 2019

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Skill

EMOM for 10 Minutes

Squat clean w/ pause in bottom of squat

We’re working on some positional awareness in the squat clean today.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive pause momentarily and take a quick assessment of your position.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

3 Rounds for time

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

Workout notes

This workout is a simple three round triplet with two bodyweight movements and a weighted movement.  Your score will be the total time it takes for you to complete all three rounds.  Our set sizes are on the larger side for all three movements.  You will want to maintain a sustainable pace for your sit-ups and box jumps.  Break up the kettlebell swings into smaller manageable sets and use a weight that you can swing easily for at least 10+ reps.

© CrossFit Davis, LLC, 2018