CF Davis Shop

Skill10 rounds:3 strict pull ups30 seconds of handstand or wall walk practice Take about 15 minutes to practice your strict pull ups and handstands today, working through ten rounds of the couplet above. Take your time moving back and forth between each movement. Pull ups can be scaled to ring rows, banded pull ups, or […]

SkillFront Squat5 reps at 65%5 reps at 70%5 or more reps at 75% This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be […]

Workout of the DayWith a partner complete 5 rounds for time (30 minute time cap) 200 m run together200 m sandbag carry (switch whenever)30 synchro air squats The sandbag should be heavy enough that you have to switch every 50-100 meters. Feel free to scale the sandbag carry to a medicine ball or appropriately challenging […]

Workout of the DayWorking in teams of 2-3, alternating full rounds: AMRAP in 30 minutes:8 squat cleans12/8 calories (row, bike, or ski) When everyone has completed 1 round of the above, move on to: 8 hang clean and jerks12/8 calories (row, bike, or ski) When everyone has completed one round of the the above, move […]

Mobility15 minutes of stretching, coach’s choice, or: 2 minute standing straddle2 minute pigeon per side1 minute twisted cross per side2 minute lunge stretch per side2 minute standing straddle Workout of the Day7 rounds:40 seconds of sandbag cleans20 seconds of toes to bar60 seconds of rest We got a chance to review these movements during skill […]

SkillEMOM for 10 minutes:Hang power clean plus power clean plus split jerk If you’re comfortable with all 3 movements, try going touch-and-go between the two cleans, and using the catch in the second clean as your wind-up for the split jerk. Only do this faster sequence if you’re able to pull it off without sacrificing […]

SkillAMRAP in 8 minutes:20 second L sit5 push ups Pick a push up difficulty that lets you go unbroken for the first few rounds. Scale the L sit by tucking your legs in, but try to keep your hands next to or in front of your butt. Workout of the DayAMRAP in 10 minutes:2-4-6-8-10-12… etcFront […]

Skill8 rounds:20 seconds of sandbag cleans40 seconds of rest We’ll be dusting off the sandbags for the skill work today, and then revisiting them for Friday’s workout. Our lightest sandbag is 45 pounds, but if that is too heavy for you you can use the same clean technique on a 30 or 20 pound medicine […]

Skill8 rounds:20 seconds of toes to bar40 seconds of rest We’ll be doing some toes to bar in a workout this Friday; use this as a chance to get up to speed on technique and figure out what you can get done in 20 seconds. Scale to partial range of motion, V-ups, or any other […]

Workout of the DayAMRAP in 15 minutes:90 drag rope single unders30 Russian twists with a medicine ball15 hang power cleans You should be able to finish you hang power cleans in no more than two or three sets, so pick an appropriately light weight. standard: 65/45 lb bar, 12/8 lb ballrx: 95/65 lb bar, 20/14 […]