Don’t miss out on an opportunity to spend the day with your CFD community and take in a good baseball game at the same time! On Sunday September 9th the @athletics are bringing back CrossFjt Day! There will be a CrossFit competition before the game where a 4 person team from CFD will be competing! After the competition there will be a food and beverage party in the Eastside club! You will get access to all of this and will also receive a special T-shirt with your 75$ ticket! There is a clipboard to sign up at the front of the gym! Be there to cheer on our team and cheer on the A’s! Sure to be a fun day with the community! #crossfitdavis #oaklandathletics #community #crossfitday

A post shared by CrossFit Davis (@crossfitdavis) on Aug 25, 2018 at 7:53am PDT

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!

WOD

AMRAP in 15 Minutes

10 Deadlifts 225/155 lb
20 Lunge steps
30 Double unders

Workout notes

This spicy triplet has everything! A heavy barbell, a unilateral bodyweight movement and the high skill double under!  Scale each movement by volume to a set size you could easily complete unbroken or in quick succession when fresh.  For deadlifts were looking for a weight you could complete each round of ten in one to two sets.  Double unders are harder to scale if you are new to the movement.  If have them but thirty is a high number, scale the volume to an amount you could complete in about thirty to forty-five seconds. If you decide to go with single unders instead make atleast one double under attempt every round!