Category

Workout of the Day

February 15, 2020

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WOD

AMRAP in 20 Minutes
400M Run
30 Push-up
20 Power Snatch 75/55 lb

Workout Notes

Today’s workout is a longer duration triplet. We’ll start with a 400m run before moving on to a fairly high rep count of push-ups and power snatches. Choosing an appropriate scaling option will be important in a workout like this. Thirty push-ups will definitely add up if this is a tough skill for you. Make sure to scale to either knee push-ups or push-ups on a box so that you can keep moving through all the reps.  It’s totally ok for push-ups to be difficult and to work hard to get thirty done every round but you don’t want to hit failure with a movement like this.  The barbell is meant to be very light today. You will want to be able to knock out a large set every round before breaking it up.  Spend some time going over barbell cycling before the workout starts so that you can move smoothly through the snatches.

 

February 14, 2020

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REMINDER

Today is Bring a Friend Friday! No drop in fees today for all classes and no previous CrossFit experience necessary!

Skill

EMOM for 10 Minutes
20 seconds of strict pull-ups
40 seconds rest

For today’s skill work we’ll be spending a portion of each minute racking up as many strict pull-ups as possible. Remember that this is skill work so quality over quantity definitely counts here. Do your best to keep a hollow body position while you pull from a dead hang until your chin breaks the plane of the bar.  If you’re not quite ready for strict pull-ups find a band that allows you to get several reps in every twenty seconds.  If you’re working non-stop during each work period your band might be helping you a bit too much.  Ring Rows are also a great option here to get some strict pulling work in or a jumping pull-up with a slow and controlled lower down.

WOD

AMRAP in 15 Minutes

30 Double unders
20 Medicine ball cleans 20/14 lb
100M Run

We’ve got a fun triplet on the menu today.  Each round will start with a small set of double unders.  If thirty looks like too many, scale this number down to something that is repeatable while under fatigue.  If you haven’t gotten double unders down yet you can also complete thirty single unders per round with one or two double under attempts at the end of each set. The medicine ball clean can seem a bit tricky and confusing at first but spend some time working on it before the workout starts so that you are comfortable with the movement.  You’ll end each round with a run to the wall and back before starting again on the jumprope.

February 13, 2020

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Skill

EMOM for 10 Minutes

1 Slow pull power snatch + power snatch

For today’s skill work we’re practicing the difficult power snatch in a two rep complex.  In the snatch you bring the bar from the ground to overhead in one smooth motion.  We’re specifying a power snatch which means you’ll catch the bar in a partial squat rather than dropping into a full depth squat.   Start the first lift pulling slow and controlled before accelerating as the bar passes your knees.  For the second pulling at full speed is okay but make sure your mechanics are the same.

WOD

AMRAP in 8 Minutes
10 Thrusters 95/65 lb
12 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout packs a potent punch. Choosing the correct thruster weight will be important here. Make sure to select a weight that allows you to go unbroken in your opening set.  There’s a good chance you will break it up as fatigue sets in, but you won’t want that to happen too early on. The dumbbell snatch should match the difficulty of the thruster so that you don’t feel like you’re spending too much time on one of the two movements. Do your best to transition quickly from barbell to dumbbell and vice versa to make the most of your eight minutes!

February 12, 2020

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Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

AMRAP in 20 Minutes

20 Medicine ball step ups 24/10″ 20/14 lb
20 Medicine ball sit-ups 20/14 lb
200M Run with a medicine ball 20/14 lb

Workout notes

You’ll be tied to a medicine ball for the entirety of today’s workout.  Each round starts with a set of twenty step ups to a box. Hold the medicine ball anyway you like.  Ideally the way you are hold it shouldn’t affect your mechanics at all, keep your chest up and stand upright rather than landing in a squat for each rep. You’ll complete ten on each leg.  For sit-ups send the ball from from the floor over your head to your feet to complete each rep.  For each run you’ll carry the ball any way that you like, same as the step ups.  In the end your score will be the number of rounds and additional reps you complete in twenty minutes.

February 11, 2020

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Skill

EMOM for 10 Minutes
1 Squat clean with pause below 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 10 Minutes

1-2-3-4-5-6 …
Front squat 135/95 lb
Burpee

Workout notes

Today’s workout is a classic pairing with two of our toughest movements!  We also have an ascending rep scheme to add to the difficulty of this one.  For the front squats you’ll want a weight that you can knock out fairly large sets.  This rep scheme will make those first few rounds seem easy but the difficulty really sets in when you get past the round of six.  You don’t want to be stuck with singles that deep into the workout.  For burpees it’s slow and steady wins the race.  Lock in to a steady cadence early rather than trying to sprint through any of the rounds.  Your score in the end will the be the number of your last completed round plus any additional reps in an incomplete round.

 

February 10, 2020

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Skill

EMOM for 10 Minutes
Straight set of kipping toe to bar then 20 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a straight set of kipping toe-to-bar. If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. After you come off the bar you will spend 20 seconds working on drag rope double unders.  If you are new to the skill or the rope feel free to start with singles and make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.

WOD

for time

21-18-15-12-9-6-3
Kettlebell swing 32/24 kg
Box jump 24/20″

Workout notes

We have a classic time priority couplet on the menu today. This rep scheme adds up to quite a few reps of each movement so make sure to choose a kettlebell weight and a box height that won’t stop you in your tracks.  With this type of workout you will want to keep moving at a fairly consistent pace the whole time.  Plan to get the swings done in 2-3 sets for the larger numbers and 1-2 sets as the numbers decrease towards the end of the workout. Decrease the box height if needed rather than stepping up to a higher box and focus on landing in an athletic position with your chest up for every jump. Stand up to complete each rep before jumping or stepping down off the box.

February 9, 2020

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WOD

5 Rounds of one minute on each station

Thruster 45/35 lb
Row for calories
Double unders
Air assault bike for calories

Workout notes

We’ll have a total of twenty minutes on the clock for today’s workout and you’ll tackle five rounds of four different movements with one minute at each station.  There is no additional rest prescribed so even though each work period is only a minute you’ll want to be working at a sustainable effort rather than ramping up the intensity like you might if you had rest between movements.  That also means you’ll need to move quickly and plan ahead for your transitions. The rower will likely be the most difficult to get in and out of so make sure you open the straps really wide as you get out or try rowing without tightening them.

February 8, 2020

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WOD

AMRAP in 30 Minutes
200m uneven farmer carry
30 one arm alternating cleans
20 goblet squats

Workout notes

We have a long duration workout on the menu today.  You’ll have thirty minutes to complete as many rounds and reps as possible of a farmer carry, clean and squat triplet.  You’ll need to grab two objects of differing weights.  Each round starts with a moderate length farmer carry. Gripping one object in each hand, walk down to the halfway point on the 200M track and then switch arms by setting them down before you turn around.  On your way back your weights will be reversed so that you distribute the work evenly for the round.  When you get to the gym knock out thirty cleans and then twenty squats.  It’s up to you as far as what weight you want to use for the cleans and squats. A dumbbell or kettlebell can be used for both movements.  Kettlebell cleans are generally a little tougher than dumbbell cleans because you have to rotate them around your wrist as you bring it to the front rack.  If you are up for it, and the weight isn’t too heavy, give it a go!

 

February 7, 2020

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SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

7 Rounds with one minute on each station

Wall ball shots 20/14 lb
Power cleans 135/95 lb

Workout notes

We’ll have a clock set for fourteen minutes for this seven round workout.  In each round you’ll spend one minute working on wall ball shots before transitioning to power cleans for another minute of work.  There is no rest between rounds so treat this similar to a longer AMRAP where you don’t have prescribed rest.  Add rest strategically so you can work continuously for the entire workout.

 

February 6, 2020

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Skill

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

WOD

AMRAP in 20 Minutes

400M Run
50 Sit-up
10 Burpee pull-ups

Workout notes

If you were able to participate yesterday you know we were challenged with a short workout with three lifting movement.  Today’s workout comes in on the other end of the spectrum.  We have a twenty minute workout with three complimentary bodyweight movements and not a barbell in sight.  The run and large set of sit-ups will take up most of your time but the most challenging part of the workout is probably going to be the burpee pull-ups.  In the burpee pull-up you start the rep like any other burpee but finish with your chin over the bar at the top of a pull-up.  Ideally you are passing through some portion of a strict pull-up by jumping as high as possible and catching the pull-up bar with your arms slightly bent.  There’s no requirement for passing through a hanging position so scale by finding a pull-up bar that is outside of your reach or stacking a couple of plates to jump off of.  If you are using plates to raise the floor, remember that you shouldn’t be kipping to get those pull-ups.  Jump straight up and down so you land right where you took off from.

© CrossFit Davis, LLC, 2018