Category

Workout of the Day

May 23, 2019

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Skill

EMOM for 10 Minutes

1 Squat clean with pause in bottom of squat

We’ll have ten opportunities to work on a difficult barbell movement.  Start by taking the bar from the floor and dropping into a full squat as you receive the bar in the front rack.  Make a conscious effort to pause in the bottom of your squat by coming to a dead stop and holding for a second.  Make a quick assessment of your squat positioning.  If you completed the clean pull and drop under correctly you should be in a perfect position to stand up without making any adjustment to your hands or feet.  Your heels should be on the floor with your chest and elbows up while your fingers are loosely pinning the bar to the front rack position.  The squat should feel a little harder by adding that pause in. Stand up to finish the rep driving upward from the bottom of your squat with your chest upright through the entire squat.  Your back angle should not change at all on the way up.

WOD

With a clock set for 12 Minutes

1 Minute of wall ball shots 20/14 lb 10/9′
1 Minute of sandbag cleans 100/70 lb
2 Minutes of wall ball shots 20/14 lb 10/9′
2 Minutes of sandbag cleans 100/70 lb
3 Minutes of wall ball shots 20/14 lb 10/9′
3 Minutes of sandbag cleans 100/70 lb

Workout notes

Today’s workout is essentially a  twelve minute AMRAP with six minutes split up between each of two stations.  We’ll transition between stations using an ascending clock spending half of the workout time during the last two intervals so a good pacing strategy will be key.  Wall ball shots are a faster movement than sandbag cleans so you’ll be able to score more reps there but remember that performing efficient cleans is a technically difficult challenge that requires a lot of strength and coordination so you don’t want to be overly fatigued.  Work continuously on the wall ball shots but add short breaks as needed so you can work on some reps at the sandbag station rather than use that time as additional rest.

May 22, 2019

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Skill

Deadlift with controlled descent (no TnG)

2-2-2

Today we’re working on a familiar lifting movement but adding in a difficult twist.  We”ll work up to a moderately heavy weight and knock out three doubles.  For these doubles you’ll lower the barbell down under control rather than letting it slam to the floor and using the bounce to help you with the second rep or dropping the bar from the finish position.  Performing the deadlift in this manner is going to make that second rep much harder than it might normally since you are essentially doing two heavy singles back to back.  Keep that in mind when choosing your weights and focus on maintaining good posture throughout.

WOD

AMRAP in 10 Minutes
3 Push presses 135/95 lb
6 Front rack walking lunge steps 135/95 lb
9 Deadlifts 135/95 lb

Workout notes

Today’s workout is all about the barbell! Don’t be fooled by the low rep sets or light benchmark load.  Without any recovery period from the barbell or rest intervals this workout will be very difficult.  Use a load light enough that you can easily complete ALL THREE movements “unbroken” when fresh and even deep into the workout. For most of us the lunges will be the most difficult movement but don’t forget about the push press.  Choose your weight based on whichever movement is harder for you and scale based on that movement.  Lunges can also be scaled to bodyweight lunges without the barbell if the movement is particularly difficult for you. If you choose your weight correctly you will end up with a very light deadlift with the push press and lunge being a bit more of a challenge.

 

May 21, 2019

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Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced skill so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 15 Minutes

50 Double unders
30 Sit-ups
10 Hang squat clean 135/95 lb

Workout notes

Today’s workout is a long duration triplet with two bodyweight movements and one difficult lifting movement.  If you are in the process of learning double unders you can use this opportunity to work on the movement by scaling the total number of reps you attempt in each round.  Choose a number of reps you can complete in under a minute while fatigued.  Scaling the movement to single unders is also an option but do throw in a few double under attempts at a regular interval.  If you attempt a double under every five or ten reps that will give you ten or five attempts respectively.  It’s a good way to practice the movement without getting too frustrated and you’ll still end up getting a great workout.  The hang squat clean is most likely going to be a bit tougher than if this workout had power cleans.  You’ll need a weight that you can hang on to for larger sets.  Break up the set however you see fit during the workout but ideally a set of five to ten would be possible with your chosen weight.  If you find that you are performing single hang squat cleans, you have gone too heavy!

May 20, 2019

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Skill

EMOM for 10 Minutes
1 slow pull power snatch

Today’s skill work has us practicing using some control in the first pull of the power snatch.   Start by setting up for a snatch and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is to pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar overhead with arms extended.   There are total of ten opportunities in this skill work so make them count.  Practice controlling your mechanics and using the most efficient technique possible rather than maxing out with a heavy lift.

WOD

AMRAP in 10 Minutes
50 Push-ups
50 Alternating dumbbell power cleans 50/35 lb

Workout notes

We’ll have ten minutes on the clock to tackle two difficult movements that come in very large sets.  For most of us a set of fifty push-ups is going to be fairly tough so plan on breaking the set up early and often.  Small sustainable chunks of reps with short rest will probably be the best strategy rather than maxing out early and hitting failure.  For the dumbbell cleans we’ll alternate arms every rep which should allow you to handle larger sets by slowing down your cadence a bit and controlling your breathing.  Using this strategy you’ll be able to let your opposite arm recover while the other arm is working so you can keep moving without stopping for too long.

May 19, 2019

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WOD

Tabata double unders
Tabata two arm dumbbell step ups 50/35 lb 24/20″
Tabata squats
Tabata two arm dumbbell push press 50/35 lb

One minute rest between Tabatas

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for a full eight rounds on each movement with a minute rest to transition and recover between stations.   We have two bodyweight movements as well as two dumbbell movements in today’s workout.  If you are new to double unders this workout would be a great opportunity to practice the skill. Use the twenty second work period to make a few attempts in every round. For the step ups hold the dumbbells at your side, suitcase style.  Use a dumbbell weight that is light enough for you to maintain a good posture throughout the full range of motion.  You can always ditch the dumbbells and perform bodyweight step ups as well.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

 

May 18, 2019

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WOD

AMRAP in 20 Minutes
5 Pull-ups
10 Hang power cleans 135/95 lb
15 Burpees

Workout notes

Today’s workout is a long duration triplet with one weightlifting movement and two bodyweight movements.  Each rounds starts with a small set of  pull-ups and ends with a moderate sized set of burpees.  Use a pull-up standard with which you can complete each set in 1-2 sets.  You should also be using a barbell weight with which you can knock out the set of ten at least 2-3 sets.  If you find that you are performing single repetitions at any point your weight is too heavy!  Most of the time in the workout will be spent on the burpees so pace yourself with the other movements so you can maintain a quick pace.

May 17, 2019

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SKILL

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the 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

for time

400M Run
50 Wall ball shots 20/14 lb 10/9′
200M Run
35 Wall ball shots 20/14 lb 10/9′
100M Run
20 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a three round couplet of running and wall ball shots.  The rep scheme is descending with about half of the volume in the first round. The idea behind the descending rep scheme is that you should try and keep the intensity high as the set sizes  decrease.  Use a medicine ball weight and target height that allows you to start each round by knocking out a large number of reps in one set and then chipping away with another couple of sets if needed.  Those shorter runs will act as a little bit of leg recovery but you’ll want to keep the speed up and try to get back in the gym as quick as possible.

May 16, 2019

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Skill

EMOM for 10 Minutes

1 Squat clean with pause above the knees

We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

WOD

AMRAP in 12 minutes

2-4-6-8-10-12 …
Left arm dumbbell hang clean & jerk 50/35 lb
Right arm dumbbell hang clean & jerk 50/35 lb
Box Jumps 24/20′

Workout notes

In today’s workout we are pairing a lifting movement with a body weight movement and using an ascending rep scheme. The benchmark rep scheme has you performing an even number of consecutive reps on one arm prior to completing an equal number on your alternate arm. Performing straight sets on one arm will increase the difficulty of the movement when compared with alternating every other rep so look out for heavy fatigue as the rep count gets higher and break up your sets as needed by putting the dumbbell down so you can recover.   Scale the box jumps by height of course or by performing step ups.  You’ll want to regulate your breathing as the rep count gets higher by taking a short rest on top of the box or after you step down.  Concentrate on keeping a consistent pace throughout all reps regardless of where you are in the workout.  In the end your score will be the number of reps in any round you completed both movements plus any additional reps in an incomplete round.  If you finished both movements in the round of 10 and completed all 24 hang clean & jerks in the round of 12, your score would be 10+24.

May 15, 2019

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Skill

EMOM for 10 Minutes

Slow pull power clean + split jerk

Today’s workout has us practicing using some control in the first pull of the power clean as well as a little bit of split jerk technique.  Start by setting up for a clean and the pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar in a partial squat.   Reset your grip and stance to setup for the jerk if needed and start with a quick and explosive bend and the knees prior to driving your body under the bar. In the split jerk you should receive the bar in a deep lunge with your weight distributed evenly across both legs.  Recover by bringing the front foot back first and then the back foot forward second. With a heavy load overhead this will help lessen the distance you need to travel to finish the lift.

WOD

3 Rounds for time

40 Lunges
30 Sit-ups
20 Deadlifts 185/135 lb

Workout notes

This workout is a three movement workout for time.  The total rep and round count is on the lower side so we’re looking for speed and quick transitions.  We have two bodyweight movements that should take up most of your time based on the number of reps.  The benchmark load on is on the lighter side so we’re looking for a weight you could work through each round in at least 2-4 sets when fresh.  If you find yourself slugging away on the barbell working through the round in small sets, you have gone too heavy!

 

May 14, 2019

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SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

AMRAP in 15 Minutes

21 Push-up
15 Kettlebell Swings 32/24 kg
9 Front squat 135/95 lb

Workout notes

Today’s workout is a time priority triplet with two weightlifting movements and a large set of push-ups in every round.  Push-ups can be scaled by performing them on the knees rather that the toes but either way you’re likely to get fatigued pretty quickly when knocking out large sets.  When that happens add some rest and break up the set as needed rather than scale to an easier standard.  Your arms and legs will be fatigued pretty quickly and the workout duration is on the longer side so use a kettlebell and barbell weight that you are comfortable with rather than using this workout to challenge yourself with heavier weights.

© CrossFit Davis, LLC, 2018