CF Davis Shop

SkillEMOM for 10 minutes:3 lateral burpees plus one squat snatch Building on last week’s power snatch version of this skill work, you’ll be pushing the range of motion into a full squat (or as close as you can get to it). Keep your burpees and transitions quick! Use a submaximal weight so that you can […]

Skill6 rounds:5-10 ring dips5-30 second ring support hold15-45 second L-sit Rest about a minute between rounds The idea of this skill work is to hit a submaximal but very challenging set of ring dips, a ring support hold, and then an L-sit on the floor, all in quick succession. Scale the difficulty of each so […]

SkillEMOM for 10 minutes:3 lateral burpees plus a squat clean Last week we hit this same set with power cleans and power snatches. This week we’re keeping an identical format but pushing the range of motion on the lifts. Try to keep the same fast burpees and quick transitions despite the greater demand on your […]

SkillFront squat3 sets of 8 reps Target ~65-70%, or up 5-10 pounds from last week. Take about 3 minutes of rest between your sets; if your rest is much shorter, you might not fully recover, and if it’s much longer you might cool down. If you’re new to these higher volume sets, start light and […]

Workout of the Day5 rounds for time:20 box jump overs200 meter farmer’s carry (one dumbbell, one kettlebell)200 meter run 30 minute time cap Scale the box jump overs to take no more than 2 minutes to get through when you’re tired. Use a dumbbell and a kettlebell that are within 5-10 pounds of each other […]

Workout of the DayAMRAP in 16 minutes:12 front rack lunges12 lateral burpees80 drag rope single unders Work for 45 seconds, then break and rest for 15 seconds, for the whole 16 minutes. You’ll pick up wherever you left off when you resume the next 45 second work interval, and your score for this will be […]

SkillTempo Back Squat5 sets of 4 reps 3 second descent, 3 second hold, fast up, 3 seconds between reps. Target a little under the weight of Monday’s front squats, or roughly 55-65% of your back squat max. This shouldn’t feel like a super hard effort; we hit large front squat sets on Monday and loads […]

SkillEMOM for 10 minutes:3 lateral burpees plus one power snatch The focus on this skill work is the same as Tuesday’s was for the clean; get through your burpees quickly and transition onto your barbell for a smooth and submaximal lift. If you aren’t able to finish the 3 lateral burpees in less than 10 […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Bump the weight up by 2.5-10 pounds from the last time we did these (two weeks ago) if you feel up for it. Weight can be added even if you’re doing banded pull ups! It’s a great way […]

SkillEMOM for 10 minutes:3 lateral burpees plus one power clean We’re continuing the gear shift towards more transition and cadence practice in our Olympic lifting sets with a lateral burpee buy-in this week. The burpees should be as quick as you can manage, and over in 12 seconds or less; cut the reps down to […]