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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, NOV 15TH WOD

Strength/skill:
8min EMOM: 
8 Strict press w/ 3 sec negative (start light)
--2min Rest--
8min EMOM: 
8 sandbag Kang squat (Red/Pink in bear hug)
*https://www.youtube.com/watch?v=bXCfJR5UrhM

Conditioning:
12min AMRAP:
3 Curtis P (95/65)(Clean+ R Lunge + L Lunge+ Push press)
15 KBS (1.5/1)
9 HSPU

Finisher:
Tabata push up w/10 sec "rest" interval at top of pushup

WED, NOV 13TH WOD

Warm-up:

2 rounds:
Bike 1min
10 ea leg high kicks
15 slow pushups
30 sec arm circles

Strength/skill:

4 Rounds:
7ea Single-leg KB RDL (AHAP
7 bench press @80%
14 Med ball russian twists (30/20)

Conditioning:

4 X 3min AMRAP
10/8 cal bike
18 Alt DB Snatch (50/35)
*Max reps single DB Thrusters (50/35)
*Rest 1min b/w rounds
-Score is # thrusters

Finisher:
100 Banded tricep pulldowns (use a band where you can do about 20 unbroken on first set. Every time you break, perform 30 flutter kicks (L+R=1)

TUE, NOV 12TH WOD

Warm-up:

5 min double-under practice
5 min handstand practice

Strength/skill:

12 min EMOM
Power Snatch + OHS
Start at 50% of snatch, work AHAP

Conditioning:

For time:
Buy in:
100 double unders
-Then, 3 rounds:
20 KB goblet step ups(1.5/1, 20”)
15 KB SDHP (1.5/1)
10 T2B
Cash out:
100 double unders
*20 min cap

MON, NOV 11TH WOD

11Warm-up:

½ tabata each:
jumping jacks
Mountain climbers
Sprawls
Ring rows

Strength/skill:

Hang squat clean
6x3 – start @ 55%, working AHAP

Conditioning:

“Armistice”
11min AMRAP
11 Power Cleans (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull-Ups

Finisher:
AFAP:
50 goblet squats (1.5/1)
50 banded bicep curls

FRI, NOV 8TH WOD

Warm-up:

3 Rounds, increasing in intensity
45 sec Row
10 scap pullups
10 scap pushups
5 ring row
5 ring dips
10 1 and 1/4 wall balls (light)

Strength/skill:

n/a

Conditioning:
20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots (20/14)

Time cap: 20 min.

THU, NOV 7TH WOD

Warm-up:
1000m Row (100m easy, 100m sprint)

EWOD:
3 rounds:
A) Reverse tabata Echo bike (10/20 x 8)
Rest 2 min

B) 4min to complete: 
Run 400m (rest 30 sec)
Run 200m
Rest 2 min

WED, NOV 6TH WOD

Strength/skill:

--15 min gymnastics skill work—Athlete’s choice

Conditioning:

25min AMRAP w/a partner:
1000m Row
75 wallballs (20/14)
50 cal Bike 
25 chest to bar pullups
*Rest while partner works, change as needed

TUE, NOV 5TH WOD

Warm-up:

2 rounds:
Bear crawl down and back
Broad jump down and back
20 ice skaters
20 mountain climbers

Strength/skill:
2 Rounds w/a partner:
3min ea station
1)Bear hug heavy bag carry @ waist (AHAP)
2) Farmer carry (AHAP)
3) Sandbag bear crawl & drag (AHAP)
-1 min rest b/w stations 
-Alternate every 50ft, rest while partner works 

Conditioning:
14min AMRAP:
10 KBS (2/1.5)
20 OH Plate lunge steps (35/25)
40 double unders (mod: 60 plate hops)

 

FRI, NOV 1ST WOD

Warm-up:

1min each: couch stretch ea leg, pigeon ea leg

3 rounds-- increase in weight and speed each round

5 burpee box jump over

5 clusters 
Strength/skill:

n/a

Conditioning:

20.4
30 box jumps, 24/20
15 clean and jerks, 95/65
30 box jumps
15 clean and jerks, 135/85
30 box jumps
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205
Time cap: 20 minutes

FRI, NOV 1ST WOD

Warm-up:

1min each: couch stretch ea leg, pigeon ea leg

3 rounds-- increase in weight and speed each round
5 burpee box jump over
5 clusters 
Strength/skill:

n/a

Conditioning:

20.4
30 box jumps, 24/20
15 clean and jerks, 95/65
30 box jumps
15 clean and jerks, 135/85
30 box jumps
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205
Time cap: 20 minutes

THU, OCT 31ST WOD

Warm-up:
31 Reps ea:
Hollow rocks
Bike Cals
Up/down plank (arm step ups)
Narrow squats
toe touches

Halloween WOD:
13min AMRAP:
13 double unders
13 burpees to plate
13 cal bike
--Rest 2min--
13min AMRAP:
Teams of 2
Ski for 666m
Row for 666m

WED, OCT 30TH WOD

Warm-up:

3 rounds:
9 cal row
5 ea arm DB clean and jerk
30 banded pull aparts
10 banded good mornings

Strength/skill:

--15 min gymnastics skill work—Athlete’s choice

Conditioning:

For total time:
With a partner, 4 rounds each:
15/12 cal row
12 clean and jerks

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Round 4: 95/65
*Rest while partner completes full round

TUE, OCT 29TH WOD

Warm-up:

30/20/30

3 rounds:
Samson stretch down
Bear crawl back

Strength/skill:

5-4-3-2-1

OHS—start @ 70-75%, working up AHAP

Conditioning:

3 RFT
16 dual DB Front rack lunges (50/35s)
24 burpee box jump overs (24/20)
*must jump for RX

 

Finisher:

As fast as possible:
50 banded bicep curls (medium)
50 iceskaters

MON, OCT 28TH WOD

Warm-up:

½ tabata each:
Jumping jacks
down dog to pushup
air squats
Handstand hold

Strength/skill:
Push Jerk
4×6 @ 70%

Conditioning:

14min AMRAP:
Round 1:
5 pullups
5 reps Sandbag Bear Complex (grn/red)
Round 2:
10 pullups
5 reps Sandbag Bear Complex
… continue adding 5 pullups ea round

*Bear complex= Power Clean + front squat + push press + back squat + push press

MON, OCT 28TH WOD

Warm-up:

½ tabata each:
Jumping jacks
down dog to pushup
air squats
Handstand hold

Strength/skill:
Push Jerk
4×6 @ 70%

Conditioning:

14min AMRAP:
Round 1:
5 pullups
5 reps Sandbag Bear Complex (grn/red)
Round 2:
10 pullups
5 reps Sandbag Bear Complex
… continue adding 5 pullups ea round

*Bear complex= Power Clean + front squat + push press + back squat + push press

FRI, OCT 25TH WOD

Warm-up:

4 min row at increasing pace
--2 rounds:
20 banded good mornings
10 ea arm banded press 
5 Walkouts 
Strength/skill:

n/a

Conditioning:

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

 

THU, OCT 24TH WOD

Warm-up:
3 Rounds:

2 laps bear crawl
15 ea banded hip abduction
10 walking lunge
5 burpees

EWOD:
5 x 5 min bike for calories
Rest 1 min bw sets
*Goal is to hold cals ea set

Rest 3 mins

2 x 400m Run 
Rest 2min bw sets
*AFAP

WED, OCT 23RD WOD

Warm-up:

3 rounds w/ light wallball:
10 bear hug squats
10 medball situps
10 ring rows
1 wall walk

Strength/skill:

--15 min gymnastics skill work—Athlete’s choice

Conditioning:

3 Rounds (18min total):
2min AMRAP:
8 shoulder to OH (96/65)
8 chest-to bar pullups
--Rest 1 min--
2min AMRAP:
8 hang power clean (95/65)
8 slam balls (40/30)
--Rest 1 min—
*score total reps

 

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