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November 25, 2019

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Hours for next week! Also – how is it already Thanksgiving??!! 😳 🥧🦃 #crossfitdavis #holidayhours

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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. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   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 and consider upping the rep count to 5 or 7.  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 or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 20 Minutes

30 Double Unders
20 Sit-ups
10 Power snatch 95/65 lb

Workout notes

Today’s AMRAP is another long one. We’ll start with two bodyweight movements before moving on to the barbell.  Double unders can be scaled by dropping the rep count down to something that feels manageable and repeatable under fatigue. Each set should take about 30 seconds or less when fresh.  If double unders are not an option you can opt for 30 singles with a few double under attempts sprinkled in. A small number of double unders will prove more challenging than any number of singles so try for doubles if at all possible. The power snatch weight should be a weight that allows you to perform touch and go reps to get through the ten reps in 2-3 sets.  If you end up doing singles you have gone a bit too heavy.

November 24, 2019

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

WOD

AMRAP in 20 Minutes

400M Run
30 Overhead squats 45/35 lb
20 Burpees

Workout notes

Today’s workout is a long one so get ready to settle in to a sustainable pace that you can manage for twenty full minutes.  Each round will start with a 400M run before moving on to the difficult overhead squat and of course the always popular burpee. The overhead squat weight is meant to be very light.  If an empty barbell is at all challenging for you for an overhead squat make sure to grab a training bar to scale the weight.  If mobility is an issue you can switch the overhead position for a front rack and perform front squats. Air squats would be a totally acceptable scaling option as well if you want to opt for an all bodyweight workout today. Twenty burpees can feel like a lot so make sure not to burn out and move at a pace that allows you to head straight out on the run for your next round when you are done.

November 23, 2019

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
20 Double Unders
5 Sandbag clean 100/70 lbs
Max row for calories

(even)
20 Double Unders
5 Sandbag clean 100/70 lbs
Max air assault bike for calories

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with twenty double unders and five sandbag cleans prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need at least two sandbags as well as a rower and a bike.  Two athletes will be working at a time starting with the double unders then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on double unders but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. If needed scale both the number of reps as well as weight on the sandbag to finish with enough time to knock out some calories at each station.

November 22, 2019

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Skill

EMOM for 10 Minutes

1 Slow pull squat snatch with pause in bottom of overhead squat

Today’s skill work  focuses on positional accuracy in one of our most difficult lifts.  Start by pulling the bar from the floor while keeping your hips low and back upright. Practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead. In addition to the slow pull add a pause in the bottom of the overhead squat to reinforce the mechanics of that position.   This is technique work so use a challenging weight but remember that you should be below maximal effort and go only as deep into your squat as is mechanically sound.

WOD

10 rounds for time

10 Jumping Lunges
5 Pull-ups

Workout Notes

Today’s workout is a time priority couplet featuring two bodyweight movements. The jumping lunge packs a punch when compared to the regular walking lunge step. Each rep starts with a standard walking lunge step and finishes by jumping off the floor from the bottom of the lunge to land in the next rep. The movement is meant to be explosive so if you need to scale, standard lunges are a great choice. Pull-ups can be scaled to banded pull-ups, ring rows or jumping pull-ups. Choose an option that allows you to get each round done in 1-2 sets. If 10 rounds looks daunting make sure to scale the rounds down to something more manageable, 6-8 rounds would be a great choice to decrease the volume down a bit.

November 21, 2019

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

SKILL

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

3 Rounds of 3 Minutes on 1 Minute off

5 Deadlifts 135/95 lb
3 Hang power cleans 135/95 lb
1 Thruster 135/95 lb

Workout notes

Today’s workout is all about the barbell! We have a three round interval workout with three minutes of work and one minute of rest.  Treat each three minute period as a mini AMRAP scoring as many rounds and reps as possible.  The workout is prescribed as a complex of barbell movements starting with what is essentially the easiest and progressing to the most difficult.  You’ll want to test each movement as you warm up but pay special attention to your thruster weight as that will most likely be more challenging than the set of deadlifts or cleans.  You should be able to do a round unbroken with your chosen weight but that is not a requirement for the workout.  If you are breaking up the sets remember to be somewhat strategic by resting prior to your last deadlift and hang power clean if needed.

November 20, 2019

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Skill

EMOM for 10 Minutes
Straight set of Strict HSPU or 2 Rep Strict press

For today’s skill work you will have to make a choice between either a gymnastics or a lifting movement.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. Optionally you can work with a barbell and a squat rack and work up to a strong effort 2 rep strict press.  The strict press falls off fast so start with a light barbell and move up in small increments. If you choose the strict press work on the minute adding weight as you go for 2 reps each minute.

WOD

7 Rounds of 90 seconds on 90 seconds off

15 Sit-ups
10 Box Jumps 24/20″
Max reps alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a seven round interval workout with three movements.  Start each round with a quick set of sit-ups and box jumps before you get the dumbbell.  You’ll finish each round by completing as many snatches as you can before the ninety seconds are up. The sit-ups and box jumps should be scaled to smaller numbers if needed to guarantee that you have at least 30 seconds with the dumbbell. The weight of the dumbbell should allow you to perform either touch and go reps or quick reps in succession.

 

November 19, 2019

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Skill

8x90s

20 Double Unders then 1 Squat clean

Today we’ll use a ninety second interval timer and you will have eight opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under each round. Give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go. You can choose to build in weight as you go or choose one challenging weight and try to make the lift each round.

WOD

for time

10-9-8-7-6-5-4-3-2-1
Burpee
Front squat 135/95 lb

Workout notes

Today’s workout is a time priority couplet of burpees and front squats. We will start with 10 reps of each and work our way down until we complete 1 rep of each movement to finish the workout. The burpees will add up so make sure not to come out too hot. Choose a front squat weight that allows you to start the workout with an unbroken set of 10. You don’t need to complete every round unbroken, but it should be a possibility to do so when fresh.  If burpees are particularly difficult for you make sure to adjust the front squat weight accordingly. As you get to the smaller numbers at the end of the workout practice fast transitions and try to pick up your pace to finish strong.

 

November 18, 2019

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Skill

EMOM for 10 Minutes

1 Power Clean

We’ll spend ten minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and work towards a max for the day.

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18-21…

Push-ups
Kettlebell Swings 32/24 kg

Workout Notes

In today’s workout we are tackling push-ups and kettlebell swings. Both fairly simple movements, but they are sure to get tough as the minutes tick by and the reps go up. You will be adding three reps to each round so take note and plan your pace accordingly. Push-ups can be scaled as usual by choosing to perform them from your knees or on a box.  Whatever version you choose make sure to work through the full range of motion getting your chest to the ground or box and then finishing with locked out arms. Keep your midline tight through your push-ups to avoid “snaking” or peeling up off the ground. Choose a kettlebell that you can handle when the reps get high and fatigue starts to set in.

 

November 17, 2019

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WOD

In teams of 2 or 3

AMRAP in 12.5 minutes of
10/7 calories each on the assault bike

rest 5 minutes then

AMRAP in 12.5 Minutes of
15/10 calories on the concept 2 rower

WORKOUT NOTES

We have two monostructural movements in today’s workout. The total workout time is 30 minutes including both 12.5 minute AMRAPS and the long rest period between.  We’ll partner up for this WOD so that means additional rest during each AMRAP.  Go as hard as possible while you are on the bike or the rower and do your best to recover while your partner(s) are working.  Your score for the workout will be the total number of rounds that you and your cohorts complete on both movements.

November 16, 2019

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WOD

AMRAP in 20 Minutes

10 Thrusters 95/65 lb
10 Burpees
100M Run

Workout notes

Today’s workout is a long duration triplet with a small set of thrusters and burpees as well as a short run.  Each round starts with ten thrusters.  The suggested load is fairly light and we’re looking for a weight that you can easily perform a set of ten when fresh.  With twenty minutes on the clock most of us will end up breaking up the sets of ten but you shouldn’t be forced to do so because your weight is too heavy.  If you are looking for a strategy for this workout try treating each round as an interval by moving through the thrusters and burpees quickly and recovering on the short run.

© CrossFit Davis, LLC, 2018