X

Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, JAN 17TH WOD

Warm-up:
4 Rounds
1 Min Bike
10 Lateral Box Step-ups (Each Side, inc weight ea round)
10 PVC Pass Throughs
10 PVC Overhead Squats

Strength/skill:
Front Squat Waves:
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

Conditioning:
For time (22min cap):

9 rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
2 rounds:
Echo Bike 50/35 cals (75/50 cal on Airdyne)
… you decide when to do the 2 bike rounds. Can do anytime

THU, JAN 16TH WOD

Warm-up:
7min AMRAP:
7 ball slams
7 squats
7 pushups
7 jump squats

Conditioning:

EWOD
Every 2 min x 8:
4 sandbag pulls
20 stepups
Rx+: wear weighted vest

Alt EMOM x 20:
1: Bike 16/12 cal Echo  (20/14 cals Airdyne)
2: 12 abmat situps

 

WED, JAN 15TH WOD

Warm-up:
10min AMRAP w/med DB:
5ea side DB Turkish situp
10ea side DB push press
10 DB goblet squats
30 sec double unders or attempts

Strength/skill:
Pausing Push Press
5 Sets of the Complex:
1 Pausing Push Press + 1 Push Press +
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-5: 70% of 1RM Jerk

Conditioning:
Every 4 min x 5 Rounds:
20/15 Cal Row
40 Double Unders ( mod: 30 lateral hops over bar)
7 Front Squats (185/135)
*Rest remainder of 4min interval
*Score is slowest round

TUE, JAN 14TH WOD

Warm-up:
3 rounds:
30 sec bike
30 sec hollow rock
samson stretch down
10 slow ring rows

Strength/skill:
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups (3 sec to lower down)
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up +
* 1 Strict Pull-up + 
* 1 Kipping Pull-up +
* 1 Chest to Bar Pull-up +
* 1 Bar Muscle-up
*does not have to be unbroken but should be quick complex. Mod: banded

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows (3 sec pause at top of pull)

Conditioning:
For total time (20min cap):
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alt DB Snatches (50/35, Rx+:70/50)
18/12 Cal Echo Bike (25/20 cal airdyne)

MON, JAN 13TH WOD

Warm-up:
3 Rounds:

12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridge
200m Row
(video: https://youtu.be/lqA6OI9mb7g)


Strength/skill:
Back Squat Waves

4 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
3 Minutes Rest
4 Reps @ 75%
3 Reps @ 80%
2 Reps @ 85%
3 Minutes Rest
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%


Conditioning:
3 RFT:
50 Air Squats
10 Power Clean & Jerks (135/95)
*12min cap

THU, JAN 9TH WOD

Warm-up:
4 laps each:
Shuffle, high knees, butt kickers,
Bear crawl, back pedal, broad jump
Finish with 5-4-3-2-1
Pushup/ situps
 

Conditioning:

EWOD
In teams of 2 (one works/ one rests):
Station A:
Row
8 x 150m each on 2:30
AFAP

Station B:
Echo bike 200 cal as a team, switch every 20 cals
20 min cap
*Airdyne= 230 cal

 

WED, JAN 8TH WOD

Warm-up:
10min AMRAP w/med DB:
5ea side DB Turkish situp
10ea side DB push press
10ea leg SLRDL
30 sec handstand hold

Strength/skill:
Push press:
4 sets to find a heavy set of 6
Then
4 x 6 at this weight, resting 1-2 min b/w sets

Conditioning:|
2 RFT:
50/35 Cal echo (80/60 aridyne)
1,000 Meter Row
50 Wallballs (20/14)
*25min cap

TUE, JAN 7TH WOD

Warm-up:
50-40-30-20-10
Meter Row (x10)
Single Unders
Walkout hold (seconds)

Strength/skill:
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%

Conditioning:
15min AMRAP
30 Double Unders (Mod: 30 lateral bar hops)
10 Power Cleans (155/105)
30 Double Unders
10 Bar-Facing Burpees

MON, JAN 6TH WOD

Warm-up:
3 rounds:
30sec work, 10 sec rest
jumping jacks
PVC pass throughs
Side plank ea side
PVC OHS
Strength/skill:
A) 3 Sets Not For Time

12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridge
(video: https://youtu.be/lqA6OI9mb7g)

B) Back Squat Waves
4 Reps @ 68%
3 Reps @ 73%
2 Reps @ 78%
3 Minutes Rest
4 Reps @ 73%
3 Reps @ 78%
2 Reps @ 83%
3 Minutes Rest
4 Reps @ 78%
3 Reps @ 83%
2 Reps @ 88%
Conditioning:
For total reps:
5min AMRAP:
21-15-9:
OHS (95/65)
T2B (Mod: hanging knee raise)
--Rest 5 Minutes--
5min AMRAP:
15-12-9:
Thrusters (95/65)
C2B Pull-ups (Mod: jumping)
**Scale appropriately to move fast. Goal is to at least get into the 9s on both

FRI, JAN 3RD WOD

Warm-up:
1/2 tabata each:
mountain climbers
light wall balls
pushups
abmat situps

Strength/skill:

A) 3 Sets For Quality:
5 Tempo Ring Rows (3 sec to lower, raise feet)
5ea Front Rack Reverse Lunges (95/65)
20 Second bottom of front squat hold (95/65)

B) On the Minute x 10:
2 Pause Front Squats
(2 sec pause in bottom)
Sets 1-2: 50% of 1RM
Sets 3-4: 55%
Sets 5-7: 60%
Sets 8-10: 65%

Conditioning:

Every 3min x 5 rounds:
15 alt DB snatch (50/35)
15 plate hops (to 45# plate)
5 unbroken thrusters (working AHAP)
*score is heaviest unbroken thruster weight used.

THU, JAN 2ND WOD

Warm-up:
4 Rounds, 30 sec each:
spider-man crawl
squats
Jumping jacks
Side shuffle

Conditioning:

EWOD
Ski or Row
6 x 1000m 
90 sec rest between each 1000m
10 burpees at the end of each 1000m interval

*Rest starts at the end of the 1000m row/ski
--hold pace 3-5 sec of fastest round

 

TUE, DEC 31ST WOD

Warm-up:

2 rounds:
Inchworm down
Bear crawl back
20 hollow rocks
30 banded pull aparts
30 sec HS hold

Strength/skill:
5 rounds (20min cap), for quality:
10 GHD situps (or weighted situp)
35 double unders (or 1min attempts)
25ft HS walk (or 2min attempts)

Conditioning:
For Time (20min cap):
15 HSPU
15 C2B Pullups

15-12-9:
Row Cal
Echo Bike Cal (26-21-16 airdyne)

15 HSPU
15 T2B

15-12-9:
Row Cal
Echo Bike Cal

15 HSPU
15 Strict Pull-ups

15-12-9:
Row Cal
Echo Bike Cal

MON, DEC 30TH WOD

Warm-up:

2 sets: 

500m row

20 air squats 

30 sec Samson stretch ea side 

Strength/skill:
Tempo Back Squat

5 Sets:
1 Tempo Back Squat
2 Back Squats (regular speed)

*Tempo:* **
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

Conditioning:

20min AMRAP:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

FRI, DEC 27TH WOD

Warm-up:

3 Rounds

10 cal Row
10 PVC Pass Throughs
10 Box Step-ups
10 PVC Overhead Squats
10 Lateral Box Step-ups (5 Each Side) 
20 Banded Pull Apart

 

Strength/skill:

A) 3 rounds:
20 empty BB good mornings
15 double DB bench press (AHAP)
300ft (down & back x6) double KB farmer carry

B) 3 Sets For Quality:
10 Jerk-Grip BB OH Walking Lunge Steps
10 Bent Over BB Rows
*Same weight for both movements

Conditioning:

3 RFT:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

*25min cap

THU, DEC 26TH WOD

Warm-up:
3 x 45 sec work/ 15 sec rest:
Monster band walk
banded runners
burpees

Conditioning:

EWOD

Row
1 mile Time Trial (TT)
Rest 3 min
6 x 400m (+10sec mile TT pace)
Rest 3 min
4 x 200m (mile TT pace)
Rest 3 min
1 mile cool down (+20sec TT pace)

*If needed, start 1mile row in two heats. Then do 400/200m interavals with parnter in "you go, I go" style

*may use any machine (bike/ski) for cool down

 

MON, DEC 23RD WOD

Warm-up:

½ tabata each:
Air squats
single unders
Pushups
spiderman stretch

Strength/skill:
N/A
Conditioning:
"12 Days of CrossFit"
For Time:
1 Squat Snatch (135/95)
2 Hang Power Clean (135/95)
3 Deadlifts (135/95)
4 bar-over burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 alt Goblet Reverse Lunges (1.5/1, L+R=2)
9 Kettlebell Swings (1.5/1)
10 GHD Sit-ups (scale: med ball situp)
11 Wallballs (30/20)
12 Calorie Echo Bike

FRI, DEC 20TH WOD

Warm-up:

2 Rounds, 1 min ea station:
Mountain climbers
Burpees
down dog to pushup
Double unders (or attempts)

Strength/skill:

A) 3 Sets For Quality:
5 Tempo Ring Rows (3 sec to lower, raise feet)
5ea Front Rack Reverse Lunges (95/65)
20 Second bottom of front squat hold (95/65)

B) Push press:
4 sets to find a heavy set of 6
Then
4 x 6 at this weight, resting 1-2 min b/w sets
*goal is 2-4% heavier than last week

Conditioning:
5 RFT (17min cap):
20/15 Calorie Row/ski/bike* (rotate)
10 Thrusters (115/85)

*airdyne bike= 35/25 cal

THU, DEC 19TH WOD

Warm-up:

3 rounds:

10 ea leg single leg reaches 

50ft light sandbag drag 

10 slam balls

Conditioning:

EWOD

Tabata stations
8x 20/10

Bike 

Row 

Battle rope 

Stepups

Band runners

Bench hop overs

 

WED, DEC 18TH WOD

Warm-up:

3 rounds:
12 cal bike
9 pushups
6 ring rows
3 strict T2b

Strength/skill:

A) 3 sets for quality:
20 sec barbell OH hold (light)
20 sec dead hang from bar
20 sec hip extension hold (no weight)
B) 3 giant sets:
300ft OH KB carry (AHAP, chagne arms halfway)
10 body rows
50 banded pull aparts
-rest 1 min b/w sets

Conditioning:
3 RFT:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
*15min cap

TUE, DEC 17TH WOD

Warm-up:
8min AMRAP:
200 Meter Run or Row
30 Sec Plank (On Hands)
20 Overhead Circles (Each Direction) Video
5 Wall Squats Video
3 Walkouts

Strength/skill:
Ascending Ladder for 7min AMRAP:
1-2-3-4-5....
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
--Rest 3 Minutes--
5min AMRAP:
2 Wall Walks
10 Weighted AbMat Sit-Ups (DB on chest, anchor feet)

Conditioning:
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
*15min cap

Post:
3 Sets For Quality:
10 Jerk-Grip OH Walking Lunge Steps
10 Bent Over BB Rows (3 sec pause @ top, 3 sec negative)
*Same weight for both movements (light!)

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
Gypsum Colorado CrossFit, Eagle Colorado CrossFit, Edwards Colorado CrossFit, Avon Colorado CrossFit, Eagle-Vail Colorado CrossFit, Vail Colorado CrossFit.