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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

THU, JAN 17TH WOD

Warm-up

10 cal each:

Row, bike, ski, burpees

 

Strength/Skill

None

 

Conditioning

EWOD
Pete’s Bday WOD!!

10 Rounds:

Every 4 minutes:

3 minutes Row, Bike, or ski (cal), rotate machines each round

10 burpees to 6” target

-Score is total cal

WED, JAN 16TH WOD

Warm-up

5 min double under practice

3 laps banded monster walk

10 tempo front squat w/empty BB

Strength/Skill

12 min EMOM:

Even: 3 front squat

Odd: 6 back squat

-load barbell  @ 70% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

 

Conditioning

For time:

50 double unders

50 mountain climbers (L+R=2)

50 abmat situps

40 double unders

40 moutain climbers

40 abmat situps

…. 30,30,30..20,20,20.. 10,10,10

TUE, JAN 15TH WOD

Warm-up

2 rounds:

30 OHS

20 pass throughs

10 jump squats

2 wall walks

Strength/Skill

Every 5 min x 3 rounds:

20 sec max reps power snatch

Rest 40 sec

30 sec max reps power snatch

Rest 30 sec

40 sec max reps power snatch

-Rest to 5min mark-

Round 1: @65%

Round 2: @ 70%

Round 3: @ 75%

Conditioning

4 RFT:

8 muscle ups (alt rounds w/bar and rings)

10 burpee box jump overs (24/20)

15min CAP

*Scaled: 10 chest to bar or 14 jumping chest to bar pullups ea round, step ups allowed

 

Finisher:

Tabata jumping lunges

MON, JAN 14TH WOD

Warm-up

Row 500m

10 burpees

-Then w/ empty BB, 5 min EMOM of:

8 tempo strict press, quick press out, 3 sec to lower down, rest remainder of minute w/ bar in front rack position

Strength/Skill

Build to a Heavy: 
High Hang Squat Clean 
Hang Squat Clean 
Power Clean 
Split Jerk

Conditioning

For time:

Buy in: 500m row

-Then, 1 round-

30 Front squats (135/95)

30 Handstand pushups

20 Front squats (135/95)

20 Deficit pushups (hands on 45/35 plates)

10 Front squats (135/95)

10 Hand release pushups (no deficit)

FRI, JAN 11TH WOD

Warm-up

5 min AMRAP:
15 banded pull aparts
10 banded good mornings
10 banded strict press
10 banded squats

 

Strength/Skill

5 sets (building to moderate):

5 squat clean + split jerk (touch & go)

 

Conditioning

12 min AMRAP, for total reps:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

*scaled: negative pullups or negative ring rows (No bands or jumping pullups)

THU, JAN 10TH WOD

EWOD:

10 min AMRAP

Teams of 3, rotating: 

10 burpees
10 cal bike
10 moutain climber ea

-Then-

20 min EMOM:
100m Row SPRINT
*start damper on 1

*move damper up 1 ea rd
*on rd 10, go back down on damper
**try to hold times every round!

WED, JAN 9TH WOD

Warm-up

6 min AMRAP:

12 Cal bike/row

12 light wall balls

6 burpees w/HIGH jump

 

Strength/Skill

12 min EMOM:

Even: 1 front squat

Odd: 3 back squat

-load barbell  @ 82% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

 

Conditioning

20 min AMRAP:

20 wall balls (20/14)

20 KB SDHP (1.5/1)

20 box jumps (24/20)

20 KB push press (1.5/1)

20/14 cal- alt bike/row

TUE, JAN 8TH WOD

Warm-up

5 min jump rope practice

-Then- 2 rounds:

10 light DB fly (lying on bench)

15 light DB bench press

10 lunge steps w/ DBs

Strength/Skill

16 min EMOM: (4 Rounds)
Minute 1: 50′ Front Rack Double KB Walking Lunge (1.5/1)
Minute 2: 9-12 ring dips

Minute 3: 50 Double Unders (or 45sec of attempts)
Minute 4: 30 light banded pull aparts

Conditioning:

7min AMRAP:

3 Deadlifts (135/95)

3 hang power cleans (135/95)

3 push jerk (135/95)

6 Deadlift, 6 HPC, 6 push jerk

9, 9, 9….

Increase by 3 each round

*Scaled: (95/65)

Finisher:

Tabata pushups (banded if possible)

MON, JAN 7TH WOD

Warm-up

2 rounds:

Bear crawl down + back

10 down dog to pushup

10 jump squats

 

Strength/Skill

5 sets:

1 snatch pull + 1 high hang sq snatch + hang squat snatch + sq snatch from floor

-Build to moderate weight

Conditioning:

For time:

20 Sandbag Power Cleans (60/40)
50 ft Bear Crawl + Drag
20 Sandbag Back Squats
50 ft Bear Crawl + Drag
20 Sandbag Bear Complex
50 ft Bear Crawl + Drag
20 Sandbag over shoulder
50 ft Bear Crawl + Drag
20 Brute Force Burpees
50ft Bear Crawl + Drag

*Scaled (40/25), 25ft bear crawl + drag

FRI, JAN 4TH WOD

Warm-up

3 rounds:

20 banded pull aparts

10 ring rows with 3 sec pause at top

10 V-ups

1 wall walk

Strength/Skill

16 min AMRAP

-skill work, work for quality not quantity

1 rope climb (legless if possible)
25’ handstand walk

14 alternating pistols

*Mods: -5 knees raises hanging from rope, -accumulate 1min handstand hold, -box/banded sit pistols

Conditioning:

4min AMRAP x 3

100ft single DB overhead lunge (50/35)

15 single DB hang squat clean + Jerk (50/35)

Max reps chest to bar pullups in time remaining

-Rest 2 min after each round-

Score= # of C2B

*may switch arms at any time

*Scaled: 35/25 DB, jumping C2B

THU, JAN 3RD WOD

Warm-up

6 minutes:

Bear crawl down & back

10 pulls on ski erg

6 step ups (24/20)

6 jumping jacks

 

Strength/Skill

none

Conditioning:

EWOD:

15min

1min Row (for meters)

1 laps sandbag drag

10 burpees box jumps

20 double unders

*For total meters

Then

Bike

5 min EMOM:
12/15 cal

Then

5x1 min max cal (1min rest)

WED, JAN 2ND WOD

Warm-up

2 rounds:

2 laps monster walk

8 alternating side lunges

8 pause front squat w/empty BB (5 sec pause)

Strength/Skill

12 min EMOM:

Even: 3 front squat

Odd: 6 back squat

-load barbell  @ 62% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

Conditioning:

15min AMRAP

30 Double unders

15 power cleans (115/80)

30 Double unders

15 toes to bar

*Scaled:

15 lateral hops over bar (L+R=2)

15 Power clean (75/55)

15 lateral hops

15 hanging knee raises

Finisher:

Tabata DB floor press (light!, 20 sec max effort, 10 sec hold at top- pressed out)

MON, DEC 31ST WOD

Warm-up

#6 on board

Strength/Skill

Clean and Jerk Complex
5 Sets (bar doesn’t touch ground until split jerk is complete):
1 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

 

Conditioning:

3 Rounds For Time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over dumbbell

FRI, DEC 28TH WOD

Warm-up

Row 500m

-Then- 2 rounds:

10 Zang squats w/ empty BB

10 KB swings (med weight)

30 sec bottom of squat holding KB

 

Strength/Skill

Deadlift
3×3 at 75%
3×3 at 80%
3×3 at 85%

 

Conditioning:

8 RFT:

12 KB head-cutters (1.5/1)

8 Pullups

4 KB Goblet step ups (24/20”, 1.5/1)

THU, DEC 27TH WOD

Warm-Up:

2 Rounds:

2 min bike
10 wipe the floors
10 jump squats
10 light renegade rows

 

EWOD:

30 min EMOM:

Odd minutes: 12(men)/10(women) cal Row

Even minutes: 10 burpees

Rx+: w/ weighted vest 20/15lb

WED, DEC 26TH WOD

Warm-up

2 rounds:

Bear crawl down & backward

Broad jump down

Samson stretch back

 

-Then 2 laps monster walk

Strength/Skill

12 min EMOM:

Even: 1 front squat

Odd: 3 back squat

-load barbell  @ 72% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

 

Conditioning:

Every 4 minutes for 20min:

25 cal bike/row

75 double unders

6 Devil press (50/35s)

*rest remaining time

https://www.youtube.com/watch?v=_-iCGodEZNo

MON, DEC 24TH WOD

"Jingle Bells"

For time, with a partner, complete 4 rounds:

30 Deadlifts (225/155)

30 DB thrusters (50/35)

30 Bench press (115/75)

30 Goblet squats (2/1.5)

Split reps between partners. one works, one rests. 

FRI, DEC 21ST WOD

Warm-up

Tabata row, bike or ski. Increasing intensity

Strength/Skill

None- warm up each sandbag movement 

Demo video: https://www.youtube.com/watch?v=bcKukFDChYA

Conditioning:

Brute Force 12 DAYS OF CHRISTMAS:
For time, 45min cap:
1 Thruster
2 High Pulls
3 Pushups
4 Lateral hops (L+R=2)
5 Brute Force Burpees
6 Front Rack Lunge (L+R=2)
7 Bag Swings
8 Bear Hug Squats
9 Ground to Shoulder
10 Back Squats
11 Shoulder to Shoulder (L+R=2)
12 Get up


*Performed with 60/40 (green/red) sandbag, like the song:
Round 1= 1 rep of movement 1
Round 2= 2 reps of movement 2 + 1 rep of 1
Round 3= 3 reps of movement 3 + 2 reps of 2 + 1 rep of 1

 

THU, DEC 20TH WOD

Warm-Up:

4 Rounds:

8 deck squats

25ft spider-man crawl

8 pushups

25ft reverse bear crawl

EWOD:

2 rounds:

4 min each Row/Bike/Burpee or Ski

work/rest: 45/15- 30/30-15/45- 60

WED, DEC 19TH WOD

Warm-up

2 rounds:

Samson stretch down

30 sec bottom of squat hold

20 side lunges

10 jump squats

 

Strength/Skill

12 min EMOM:

Even: 3 front squat

Odd: 6 back squat

-load barbell  @ 55-60% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

Conditioning:

w/a partner for time:

Buy in:

60 toes to bar (total, divide as you’d like)

Then 6 rounds each (rest while partner completes full round)

12 shoulder to OH (115/75)

12 box jumps (24/20)

Cash out:

60 cal row (total, divide as you’d like)

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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