CF Davis Shop

Skill Squat Snatch 1-1-1-1-1 Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a […]

Skill Tabata L-Sit 1 Minute rest Tabata Ring Push-Ups Today’s skill work is two Tabata intervals of very difficult movements. During the first round attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as […]

Strength Hang Squat Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Hang Squat Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should […]

Skill “Unbroken Double Under Pyramid” With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable and attempt a challenging number at the higher rounds.  Rest as much […]

Strength 3-3-3-3-3 Weighted Pull-Ups Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD “The […]

WOD AMRAP in 18 Minutes 400M Run 90 Seconds Rest 4 Minutes Rest then 6 Rounds Row 90 Seconds for Calories Rest 90 Seconds Workout notes: Todays workout(s) are two bouts of high intensity intervals.  The idea is to challenge yourself with each interval and attempt a pace that is outside of your comfort zone.  Given the […]

WOD AMRAP in 20 Minutes 5 CTB Pull-Ups 10 Burpees 15 Wall Ball Shots 20/14lbs Workout Notes: For a 2o minute AMRAP like this one the best strategy is usually to find a moderate pace through the first round and keep moving at that pace for the entire workout.  If you do want to go all out you’ll […]

Skill Run 1 Mile Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD AMRAP in 10 Minutes 5 Front Squat 185/125 5 Handstand Push-Ups Workout notes: Today’s workout has some very difficult […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in […]