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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, OCT 21ST WOD

Warm-up:

4 rounds:
8 KB swing
8 KB push press (total)
8 KB lunge steps
8 KB single leg RDL (total)

Strength/skill:
Power Clean + Split Jerk
12min EMOM
1 Rep @ 70-80%

Conditioning:

3 RFT:
30 KB Swings (1.5/1)
30 Wallballs (20/14)
40 cal Bike
*20min cap

FRI, OCT 18TH WOD

Warm-up:

5 min AMRAP:
4 jump squats
8 v-ups
8 light lat pulldowns
30 double/single unders
 

Strength/skill:

n/a

Conditioning:

20.2
20min AMRAP
4 dumbbell thrusters (50/35s)
6 toes-to-bars
24 double-unders

 

THU, OCT 17TH WOD

Warm-up:
500m Row
Then, 4 rounds:
5 burpess broad jump
15 jumping jacks
10 ring rows

EWOD:
EMOM X 12:
Odd: 200m Row
Even: 25m Prowler (45/25)
EMOM X 12:
Odd: 200m Run
Even: 50m Sled pull (90/45)

*Effor high so rest is longer

WED, OCT 16TH WOD

Warm-up:

½ tabata each:
Jumping jacks
Mountain climbers
Jump squats
Down dog to pushup

Strength/skill:
--15 min gymnastics skill work—Athlete’s choice

Conditioning:

On the Minute 4 Rounds:
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch, from floor)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: 8 HSPU
Minute 5: 15/12 cal Bike

TUE, OCT 15TH WOD

Warm-up:

#6 on board

Strength/skill:

5x5 squat clean working AHAP

--Touch and go—

Conditioning:

12min AMRAP:

40 double unders (80 Singles)

20 slamballs (30/20)

10 KB goblet stepups (1.5/1, 20”)

MON, OCT 14TH WOD

Warm-up:

3 rounds:

Run 100m

10 bb good mornings

10 bb thrusters

-Then-

1min pigeon ea side

Strength/skill:

Back Squat
4x10 @ 60%

Conditioning:

10 Rounds, for time—20 min cap:
5 Strict Pull-ups*
10 Dumbbell Movements* (50/35s)
15 abmat situps

*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans (from floor)
Rd 4: DB Floor Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: alt DB Snatch (single DB, 10 total)
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
*Mod- jumping pullups—no bands

FRI, OCT 11TH WOD

Warm-up:

3 rounds:
10 cal row
5 burpees over rower
5 scorpions each side
5 Power clean+ push press + BB good morning

Strength/skill:

n/a

Conditioning:

20.1
10 rounds for time:
8 ground to OH (95/65)
10 burpees over bar

*15min cap

THU, OCT 10TH WOD

Warm up:
3 Rounds:
5 walk the floor
10 squats
15 situps
20 lunges
30 jumping jacks

EWOD
Teams of 3

50 syncro burpees
150m ski (each)
600m row (each, 200m increments)
1000 cal bike (team, no more than 20 cal at a time per person)

 

WED, OCT 9TH WOD

Warm-up:
3 rounds:
10 cal row
10 KBS
10 pushup to downdogs
10 banded good mornings

Strength/skill:

5 sets AHAP:
8 ea leg: single leg romanian deadlift w/ 3 sec negative (lowering back down)
-alt w/
8 dumbbell bench press w/3 sec negative (lowering down)*
*work with partner, minimize rest between sets

Conditioning:

4 RFT:
24/20 cal row
12 burpee box jump over (24/20)
24 KBS (1.5/1)

TUE, OCT 8TH WOD

Warm-up:

3 rounds
Row 250m
10 BB good mornings
10 BB strict press
1 min ea leg couch stretch

Strength/skill:

Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean + 1 Push Jerk
1 Power Clean + 1 Split Jerk
@65%

2nd Minute:
45 sec handstand walk or hold

Conditioning:

"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat
*Score separately.

MON, OCT 7TH WOD

Warm-up:
5 min AMRAP:
15 air squats
15 plate hops to 45# plate
5 burpees to plate
Strength/skill:
Every 90 seconds x 8 rounds:
1 pause (3 sec) front squat + 1 front 
squat. 
-Start @ 65%-- work up
Conditioning:
5 RFT:
12 back-rack lunge steps (95/65)
200m Run
40 double unders
*18min cap

FRI, OCT 4TH WOD

Warm-up:

3 rounds:
30 banded pull aparts
10 down dog to pushup
2 wall walks w/10 sec HS hold

Strength/skill:

Ever 2 min x 5 rounds:
3 front squat
2 push jerk
1 thruster
@50% of clean & jerk max—work AHAP

Conditioning:
Every 2 minutes x 12 min:
10 alt DB snatch (50/35)
5 strict pullups
*max wallballs (20/14) in remaining time
-score is # wallballs

THU, OCT 3RD WOD

Warm up:
2 Sets:
10 cal each: Bike- ski-row, 200m Run
Then:
2 sets:
10 squats
10 lunges
10 toe touches

EWOD
10 EMOM:
Odd: 40 Double unders
Even: 300/200m Row

8 E2MOM (Every 2 min)
1st: 400m Run
2nd: 500/400m Row

6 min:
1000m Run or Row

4 EMOM:
15/12 cal bike
 

WED, OCT 2ND WOD

Warm-up:

3 rounds:
Samson stretch down
Broad jump back
Bear crawl down
High knees back
High kicks down
Butt kickers back

Strength/skill:

12 min EMOM:
Even: 4 front squat
Odd: 5 back squat
-load barbell  @ 80% of 1RM Front Squat for both lifts
- If working in groups, do best to keep EMOM pace

 

Conditioning:

4 RFT:
200m sandbag run (grn/red)
20 alt jumping lunges w/sandbag
20 KBS (1.5/1)
50m single KB OH carry

TUE, OCT 1ST WOD

Warm-up:

3 rounds:

1 wall walk

5 V-ups
20 mountain climbers

Strength/skill:

5 min handstand/walk practice

5 min practice kipping pullups or BMU

Conditioning:

On a running clock:
0:00 to 10:00
21-15-9
Hang power clean (115/75)
Shoulder to OH (115/75)

10:00-20:00
21-15-9
Pullups
Bike cal

20:00-30:00
Row 50cal. Every 2 min including the start, perform 4 burpees over Rower.

--Each for time. Score individually

--Can start on any AMRAP, rest remaining time.

MON, SEP 30TH WOD

Warm-up:

30/20/30 w/ PVC
1 min couch stretch ea leg
1 min pigeon stretch ea leg

Strength/skill:

10min EMOM:
1 high-hang squat snatch
1 hang squat snatch
1 squat snatch (from floor)
--start @ 65%- work AHAP

Conditioning:

12 min AMRAP
40 double unders
20 OHS (95/65)
10 toes to bar

Finisher:
100 Banded tricep pulldowns (use a band where you can do about 20 unbroken on first set. Every time you break, perform 20 abmat situps

FRI, SEP 27TH WOD

Warm-up:

3 rounds:
10 ring rows
10 cal bike
10 strict press w/empty BB
10 BB good mornings

 

Strength/skill:

Push Jerk:
5x5 @ 70%
-between sets: perform 100ft suitcase carry (single KB, AHAP)
 

Conditioning:

3 RFT:
40 cal bike
20 hand-release pushups
40 air squats
20 pullups
*20 min cap

THU, SEP 26TH WOD

Warm up:
25m increments:

odd: jog

even: high knees, butt kickers, side shuffle right, side shuffle left, skip, high kicks, sprint 

      * change exercise every round -- you only do each one once

EWOD

1000m Row

200m easy run

800m Row

200m easy run

600m Row

200m easy run

400m Row

200m easy run

WED, SEP 25TH WOD

Warm-up:

½ tabata each:
jump jacks
pushups
mountain climbers
plate hops to 45lb plate

Strength/skill:

Bench Press:
5x5 @ 70-80%
-after ea set: 14 total alternating bent-over row w/ DBs (AHAP)

Conditioning:

12min AMRAP
8 Thrusters (95/65)
9 toes-to-bar
10 box jumps (24/20)

TUE, SEP 24TH WOD

Warm-up:

3 rounds:
10 cal row
10 alt DB snatch (medium)
10 down dog to pushup
1 wall walk

Strength/skill:

8min EMOM:
1 rep of muscle up 3-position drill (https://youtu.be/ZvrTCbW2mO0)
-Rest 2 min-
8 min EMOM:
40sec max reps HSPU (scaled: box HSPU)

Conditioning:

For time:
40 cal Row
40 Alt DB snatch (50/35)
40 OH DB lunge steps
40  burpees over DB
40 abmat situps

 

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