One day left to sign up for Parents Night Out this Saturday! We’re excited to spend an evening playing in the gym with your kiddos! Cost is 30$ for one child, 50$ for two siblings and 60$ for three siblings. Ages 5-11. You don’t have to be a CFD member to sign up so tell your kids to invite their friends! Deadline to sign up is Friday at noon to allow us to plan for food and email waivers. Don’t miss out! Sign up at crossfitdavis.com or through the link in our bio! #crossfitdavis #parentsnightout #cfdistheplacetoplay

A post shared by CrossFit Davis (@crossfitdavis) on Jul 19, 2018 at 9:40am PDT

Skill

20 rounds of

10 seconds on 50 seconds off
Air assault for calories

Our skill work today is another round in our “intensity” progression.  You’ll have 20 attempts at 10 seconds to work on the air assault bike.  The intent of this skill work is to practice moving faster than you might normally when you see the bike in a typical workout.   You have a very large work to rest ratio so go hard enough that you need to utilize all of those 50 seconds of rest. Partner up with folks you can agree with on a height setting for the seat and use the clock to share the bike for all 20 rounds.

WOD

AMRAP in 7 Minutes 1-2-3-4-5-6 …
Front squat 95/65 lb
Push press 95/65 lb

Workout notes

Our WOD is a short but difficult time priority couplet with an ascending rep scheme.  Your score will be the final number of reps where you finish both movements in a round and any additional reps in an incomplete round.  Both movements will require you to hang on to the barbell and to complete each round in large sets so be conservative and go a little lighter than you might if you encountered a workout where you were able to perform single repetitions of barbell work.  Test both movements during your warm up and guarantee you could do at least a set of five of each movement unbroken when you are fresh.

PRO TIP: Rest before your final front squat in each round and perform a squat clean thruster to finish the squats and start the push press!