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February 7, 2019

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Skill

EMOM for 10 Minutes

1 snatch from w/ pause above the knees + 1 hang snatch from below the knees

Today’s skill work is a two rep snatch complex.  For the first rep of the complex you’ll take the bar from the floor and pause above the knees prior to completing the lift.  Carefully lower the bar to the hang position and descend to the second start position by bending at the knees and hips.  Make an effort to keep your chest slightly up and at an angle rather than bending all the way over or being totally upright.  For both reps descend as deep in a squat as you are capable as you receive the bar overhead.  If  mobility  is an issue  for you these reps might end up as power snatches but that is okay.  Keep the load light and work on mechanics!

WOD

for time
21-18-15-12-6-9-3
Push-Up
Box jump 24/20″

Workout notes

Today’s workout is a task priority couplet with two basic movements.  Most movements in CrossFit are essentially full body movements but these two are fairly specific conditioning and strength movements for the upper and lower extremities. As usual your midline is always involved! Keep your midline tight during the push-ups and explode at the hips for each box jump.   You’ll have a little bit of recovery as you rotate through each round so try to keep the intensity high throughout the workout.

February 6, 2019

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Skill

2 Rounda of tabata alternating between
Hollow rocks/hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 15 Minutes

400M Run
100 Double Unders
400M Run
100 Dumbbell Goblet squats 50/35 lb

Workout notes

Today we have a fifteen minute AMRAP with a lighter, high rep weightlifting movement and a couple of classic CrossFit skills.  Our round count will be pretty low considering how tough that large set of goblet squats will be. Keep the intensity high and try to get through that first round and knock as many reps as you can in the second round.  When it comes to the goblet squat use a weight that is on the lighter side.  Something you could knock out a VERY large set of squats to start the set of one-hundred would be a good weight.  If you are new to CrossFit and still working on squats a great option would be to leave the weight out of the equation and go with just an air squat.

 

February 5, 2019

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Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.  If you have participated in this skill work before and got through it fairly easily practice strict chest to bar pull-ups or adding weight!

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Burpees

Workout notes

Today’s workout is a body-weight couplet with a total of one-hundred and fifty sit-ups and seventy-five burpees.  Your score will be the total time it takes for you to complete all of those reps in five rounds using drop sets.  In a workout with drop sets your goal should be to keep the intensity high under fatigue as the reps in each round get smaller. Despite the helpful rep scheme we are dealing with a high number of reps of both movements so starting out a sustainable effort is likely your best strategy.

 

February 4, 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

AMRAP in 12 Minutes

2-4-6-8-10-12 …

Left leg box step ups 24/20″
Right leg box step ups 24/20″
Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet with an ascending rep scheme.  The first few rounds will go quickly and should feel fairly simple but it won’t take long for the volume to accumulate increasing the difficulty as you progress through each round. We’ve seen alternating weighted step ups quite a bit but bodyweight step-ups might be unfamiliar.  In each round you will perform a straight set of step ups on each leg.  You will be able to move quickly but fatigue will set in fast while working on one leg so start out at a steady pace and try to work consistently for all twelve minutes.

February 3, 2019

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WOD

for time
100 Push-ups
100 Sit-ups
100 Alternating dumbbell Snatch 50/35 lb

Workout notes

Today’s workout is in the format of a chipper.  Your score will be the total time it takes for you to complete all three hundred reps starting with one-hundred push-ups.  These set sizes are quite large so plan on breaking them up into smaller sets with short rest. If you are new to CrossFit or this level of volume consider decreasing the reps in each movement as a scaling option.

February 2, 2019

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WOD

AMRAP in 20 Minutes

20 Pull-ups
30 Front squats 95/65 lb
40 Lateral burpees over the bar

Workout notes

Today’s workout is a long duration triplet with several difficult movements and a challenging rep scheme.  Each movement comes in large sets.  One way to scale would be by cutting the set sizes in half.  Smaller set sizes will make getting through each round more manageable.  If you are going to leave the rep scheme in tact break up each movement early and often rather than going all out in the beginning.  The biggest time crunch will likely be the burpees so do your best to find a sustainable pace while moving quickly and efficiently when it comes to that movement.

February 1, 2019

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Skill

Tabata Double unders

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

6 Rounds of 1 minute on each station
Row for calories
Two arm dumbbell front rack walking lunge 50/35 lb
Box jumps 24/20″
Rest

Workout notes

Today’s workout is a six round interval workout with three stations.  The total workout time is on the longer side but we do have a minute rest in every round so keep the intensity high and use that minute rest to recover and prepare for the next round.  Row at a strong but sustainable level to avoid hitting failure prior to knocking out lunges and box jumps. When it comes to front rack dumbbell lunges the only requirement is that one head of the dumbbell makes contact with your shoulder.  One minute of lunges is a fairly long time considering how difficult the movement is so use weights that are well below your max effort. Both the row and the lunges are primarily leg movements so be careful when you get to those box jumps.  Slow down your rate at first to make sure you clear that box!  Your score will be the total number of repetitions you complete in all six rounds.

 

January 31, 2019

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Skill

Front squat
1-1-1-1-1

Today we’re working up to a strong effort 1 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

AMRAP in 10 Minutes

25 Toe-to-bar
75 Wall ball shots 20/14 lb 10/9′

Workout notes

Today we have a short AMRAP  that will be scored by the total number of rounds and reps that you complete in ten minutes.  Both movements come in a difficult higher rep format.  Most of us will want to chip away at both movements by breaking up the sets into smaller sustainable chunks rather than trying to go all out and hitting failure early on. Scale the toe-to-bar as needed so that you are able to work on the kipping skill under fatigue.

January 30, 2019

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Skill

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

Spend some time working on a handstand skill of your choice today.  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 are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  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

With a clock set for 18 Minutes

3 Minutes of sandbag cleans 100/70 lb
3 Minutes of burpees
3 Minutes of air assault bike for calories
2 Minutes of sandbag cleans 100/70 lb
2 Minutes of burpees
2 Minutes of air assault bike for calories
1 Minutes of sandbag cleans 100/70 lb
1 Minutes of burpees
1 Minutes of air assault bike for calories

Workout notes

For today’s workout we’ll gather in groups of three and work through three stations completing as many reps as possible in descending intervals.  The clock will be set for eighteen minutes and you will have three minutes for each station, then two and finally one minute. Treat each interval as a mini AMRAP and complete as many reps as possible. Attempt to work at a sustainable pace with increasing intensity in each round.   With the clock counting up, your first round start times will be at 0:00, 3:00 and 6:00, the second round starts at 9:00, 11:00 and 13:00 and finally 15:00, 16:00 and 17:00 for your final round.  After the clock hits eighteen minutes your final score should be one large number of your total reps completed.

January 29, 2019

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Skill

Tabata squats *
* squat hold during rest periods

Tabata sit-ups *
* hollow hold during rest periods

Tabata push ups
* plank hold during rest periods

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as many reps as possible during the twenty second work periods and hold a static position during the ten second “rest” periods.

WOD

AMRAP in 5 Minutes

1 Squat clean & jerk 155/105 lb

Workout notes

Today we have short, single element weightlifting movement for our workout. Your score will be the total number of clean & jerks you complete in five minutes.  The best strategy is most likely performing single repetitions with short rest between each rep. The suggested load is on the moderate side so consider a weight that is slightly heavier than sixty percent of your max but make sure you can keep the intensity high and maintain good form under fatigue.

© CrossFit Davis, LLC, 2018