CF Davis Shop

Skill7 rounds:2 high ring swings2 high ring swings plus an arm pull to horizontal2 low ring muscle up transitions (grounded, banded, or jumping), with a dip Rest a minute or two between rounds We’re getting back on the high rings and practicing the swing today. If you’re new to the high rings, just get comfortable […]

Skill6 rounds:3 tempo front squatsImmediately into a large set of push ups (~80% of a max set) Front squat tempo:3 second descent, 3 second hold at parallel, fast drive up, 3 seconds between lifts Target weight: ~65-75% Keep the weight light enough that you can maintain excellent form and a strict tempo across all six […]

Skill6 rounds:3 strict pull ups5 kipping pull ups7 ring rows Rest one or two minutes between rounds. Each round has you working from low reps on a tough movement to higher reps on an easier movement. Scale the difficulty of each so that you can keep the rep scheme as close as possible to the […]

SkillEMOM for 8 minutes:2 lateral burpees plus one power snatchplus 2 lateral burpees plus one squat snatch This skill piece focuses on the same transition and quick set-up techniques as last Tuesday’s work, but increases the complexity and range of motion of the lift. Take an extra beat or two to make sure that you’re […]

Skill6 rounds:5 ring dips10 second ring support hold20 second L sit (on the ground)30 second supine plank Rest about a minute between rounds You’ve got a full menu in each round! Break up each movement as needed but try to work smoothly and quickly through the full round before taking long rest. Scale the dips […]

Workout of the DayAMRAP in 25 minutes:200 meter farmer’s carry (one KB, one DB)30 kettlebell hang power snatches40 kettlebell deadlifts500 meter run Focus on the kettlebell snatch when you’re choosing your weights today; the kettlebell deadlift will be relatively easy weight-wise, though it will definitely tire out your hamstrings for the run. Once you’ve chosen […]

Workout of the Day3 rounds:2 minutes of hang power cleans30 seconds of rest2 minutes ring dips30 seconds of rest2 minutes of thrusters30 seconds of rest At the start of each 2 minute work interval, run 200 meters Use a barbell weight that lets you hit two or three sets of 5-10 thrusters each work interval. […]

Skill8 rounds:3 grounded, banded, jumping, or high ring muscle up transitionsNo dip on the first 2 repsOn the final rep of the set, pause in the catch position for 2 seconds, and then transition out of it. You can choose the difficulty of your muscle up drill here; keep your feet on the ground, grab […]

SkillTempo deadlift6 sets of 3 reps Fast up, 3 seconds hold at the top, 3 second descent, touch-and-go at the bottom. Keep the weight to about 65-75% of your max and focus on speed up and precise tempo. If you find yourself falling out of the tempo, drop the weight down to something a bit […]

SkillEMOM for 8 minutes:2 toes to bar3 kipping pull ups (regular kip, not butterfly)2 toes to bar We already got a chance to practice transitioning from toes to bar to kipping swings; today we’re making the transition between toes to bar and full kipping pull ups, ideally in a single unbroken set. To scale the […]