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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, MAY 24TH WOD

Warm-up:

3 rounds:

Row 10 cal
15 KB swings (med)
5 ea arm KB push press
10 KB halos

Strength/skill:

10 min Handstand/walk practice

Gymnastics pulling program

Conditioning

Climb the ladder..
10 min AMRAP:
10/8 cal bike or row (alt)
3 push press (115/75)
10/8 cal bike
6 push press
10/8 cal bike
9 push press ….

THU, MAY 23RD WOD

Warm-up
3 Rounds:

5 walk the floors 

10 mountain climbers

10 walking leg swings

5ea leg alt lunges

EWOD
Run:

20 x 50m

15 x 100m

10 x 200m

*negative splits , max speed!!

 

TUE, MAY 21ST WOD

Warm-up:

3 rounds:
15 situps
30 mountain climbers
30 sec handstand hold

 

Strength/skill:

3 sets NFT, work AHAP on ea:

50ft single DB OH lunge walk

2 stone to shoulder AHAP

10 back extensions

2ea side sandbag getups (grn/red)

 

Conditioning
For Time:
1,000 Meter Row
Directly into:
30 alt DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs

MON, MAY 20TH WOD

Warm-up:

Run 400m

2 rounds:
20 banded pull aparts
20 banded shoulder press
20 banded good mornings

Strength/skill:
Gymnastics pulling program

Conditioning
For time:
Run 800m
25 DB Thrusters (50/35s)
Run 400m
25 BB thrusters (95/65)
Run 200m
25 sandbag thrusters (grn/red)
*18min cap
*may complete the thrusters in any order. Pick what order you want to do the implements in

FRI, MAY 17TH WOD

Warm-up:

Row 500m
3 wall walks
20 scap pushups
30 DB side delt raises (light)
 

Strength/skill:

Gymnastics pulling program- see posted sheets

Conditioning

3 RFT:
800m Row
30 sandbag pull throughs (Grn/red, L+R=2)
30 wallballs (20/14)

WED, MAY 15TH WOD

Warm-up:

5 min AMRAP:

10 KB swings (medium)
10 goblet lunge steps
10 (total) KB snatch
10 tuck jumps

Strength/skill:

Gymnastics pulling program- see posted sheets

Conditioning

"The Chief is Dead"
4 min AMRAP x 5 rounds:
3 Power Cleans (135/95lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95lb)
1 minute Rest, then Repeat (5 times total)
*pick up where you left off for total rounds

TUE, MAY 14TH WOD

Strength/skill:

3 sets NFT, work AHAP on ea:

15 GHD situps (mod: med ball situp)

10ea leg Bulgarian split squat w/DBs

10 chest flys

45 sec handstand hold

-Rest 1min between sets

 

Conditioning:

12 min AMRAP:

3 Devil press (50s/35s)

6 DB push press (50s/35s)

9 box jump overs (24/20)

MON, MAY 13TH WOD

Warm-up:

3 rounds:
30 jumping jacks
30 banded pull aparts
15 ea arm banded shoulder press

Strength/skill:

Conditioning

4 RFT:
10 Front Squats (185/135)
50 double unders

FRI, MAY 10TH WOD

Warm-up:

3 Wall walks
50 jumping jacks

Bullet proof shoulders or cross-over symmetry

Strength/skill:

Gymnastics pulling program- see posted sheets

Conditioning
4 Rounds, max reps @ ea station:
1 min- Max KB goblet step-ups (1.5/1, 20”)
1 min- Max shoulder to OH (105/75)
1min- Max slamballs (40/30)
1min- Rest

*score is total reps

THU, MAY 9TH WOD

Warm-up
4 Rounds:
30sec Row
30sec bike
5 pushups
5 sprawls

EWOD
With a partner, you go, I go:

A)10 rounds total
10 box jump overs
20/15 cal

B) 10 rounds total:
5 burpees over rower
250m Row
*42min CAP

 

WED, MAY 8TH WOD

Warm-up:

2 rounds:
Bear crawl down + back
15 ea arm slow DB row
30 side delt raises w/light DBs
10 banded pushups

Strength/skill:

Pulling program- see posted sheets

Conditioning

For time:
100m Farmer Carry (1.5/1 x 2 KBs)
21 wallballs (20/14)
21 abmat situps
100m Farmer Carry
18 wallballs (20/14)
18 abmat situps
... continue on 100m/15/15, 100m/12/12, 100m/9/9, 100m/6/6, 100m/3/3
*20min cap

TUE, MAY 7TH WOD

Warm-up:

3 rounds:

100m Run

20 air squats

20 banded pullaparts

20 situps

 

Strength/skill:

3 sets NFT, work AHAP on ea:

50ft single DB OH lunge walk

10ea arm single DB bench press

100ft heavy bag/stone carry @ waist

-Rest 2min between sets

 

Conditioning

18 min AMRAP:

15 cal bike/row/ski (alt ea round)
10 deadlift (185/155)

5 strict HSPU

MON, MAY 6TH WOD

Warm-up:

2 rounds:
30 banded pull aparts
10 DB strict press (light)
10 DB side delt raises
10 slow ring rows
1 wall walk

Strength/skill:

Gymnastics pulling program- see posted sheets

Conditioning

Death by style:
1 thruster (95/65)
1 bar-over burpee
*adding 1 thruster and 1 burpee each round until fail to complete the work in the minute

WED, MAY 1ST WOD

Warm-up:

2 rounds:
Bear crawl down + back
30 banded pull aparts
30 side delt raises w/light DBs

Strength/skill:

Test week!!
20 min to test anything on the PR board

*pick 1 or 2 things ea day
 

Conditioning

For time:
12 burpee box jump overs (24/20)
6 Bar muscle ups
10 burpee box jump over
5 BMU
…. 8/4, 6/3, 4/2, 2/1

*BMU mod: Chest to bar pullups, 2 for every 1 BMU

TUE, APR 30TH WOD

Warm-up:

Row 500m

20 light KBS

20 (total) KB push press

Samson stretch 1 length

Strength/skill:

Test week!!

20 min to test anything on the PR board

*pick 1 or 2 things ea day

Conditioning:

12min AMRAP
12 KB swings (1.5/1)
12 OH KB lunge steps (1.5/1,L+R=2)
12 cal bike/ski/row

MON, APR 29TH WOD

Warm-up:

Run 400m
20 PVC OHS
20 Pass throughs

Strength/skill:

Test week!!

20 min to test anything on the PR board
*pick 1 or 2 things each day

*Test max strict pullups sometime this week, all others are athlete's choice

Conditioning
5RFT:
200m Sandbag run (grn/red)
10 hang squat clean (135/95)
*15 min cap

FRI, APR 26TH WOD

Warm-up:

30-20-30
10 min handstand & handstand walking practice

Strength/skill:

Every 90 sec x 6 rounds:
10(total) Alternating front-rack lunges w/ barbell (105/75)
-Rest 2 min-
Every 90 sec x 6 rounds:
8 wide-grip pullups w/3 sec negative. Use bands, last 2 reps on each set should be challenging

Conditioning
9 min AMRAP:
9 OHS (95/65)
6 T2B
3 bar-facing burpees

THU, APR 25TH WOD

Warm-up
2 rounds:
Bear crawl down
crab walk back
high knees down
butt kickers back
Lunge down
Squat/broad jump back

EWOD
For time: 
4 x 200m Run 
500m Row (damper 10)
Rest 1 min
4 x 400m Run
250m Row (damper 10)
Rest 1 min
2 x 800m Run
100m Row (damper 10)
Rest 1 min

 

 

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