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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, DEC 16TH WOD

16Warm-up:

½ tabata each:
jumping jacks
Medball kang squats
Sprawls
Hollow rocks

Strength/skill:

B) Back Squat:
Set 1: 6 reps @ 59%
Set 2: 4 reps @ 64%
Set 3: 2 reps @ 69%

--Rest 3 min--

Set 4: 6 @ 64%
Set 5: 4 @ 69%
Set 6: 2 @ 74%

--Rest 3 min—

Set 7: 6 @ 69%
Set 8: 4 @ 74%
Set 9: 2 @ 79%
Conditioning:
For Time:
60 DU, 30 Burpees
60 DU, 30 Wallballs (20/14)
60 DU, 30 KBS (1.5/1)
60 DU, 30 Wallballs (20/14)
60 DU, 30 Burpees
*20min cap. *DU mod: 120 singles ea round

FRI, DEC 13TH WOD

Warm-up:

8 Minutes For Quality:
30 Second Side Plank (Each Side)
200 Meter Row
10 Ring Rows
100ft Single KB Farmers Carry (Each Side)

Strength/skill:

A) Accumulate Totals (10min cap):
3min Heavy bag/stone hold at waist
2min Hollow Hold
1min Ring Dip Support

B) On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Conditioning:

For time
30-20-10:
Row Calories (women: 21/14/7 cal)
Alt. single DB Box Step-Ups (50/35) (24"/20")

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

*25min cap

THU, DEC 12TH WOD

Warm-up:

6min AMRAP:
6 mountain climbers
8 situps
10 squats

Conditioning:

EWOD:
For time
3000m ski erg
Teams of 3, rotate every 100m

--Rest 3 min—

300 burpees over partner
Teams of 3, rotate ever 10 reps

--Rest 3 min00

Surpise bonus!

WED, DEC 11TH WOD

Warm-up:

3 sets:
30 single unders
20 banded pull aparts
10 squats with plate overhead (light)
10 down dog to pushup

Strength/skill:

A) 3 sets:
7ea DB bench press (AHAP)
200ft Single DB OH carry (switch hands every 50ft, AHAP)

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

Conditioning:
15min AMRAP:
60 Double Unders (120 Singles)
30/21 Cal echo bike (45/35 cal airdyne)
10 Thrusters (155/105)

TUE, DEC 10TH WOD

Warm-up:

3 sets:
Inchworm down
15 abmat situps
10 ring rows
200m row

Strength/skill:

5 min AMRAP ea station (for quality): *1 min rest b/w stations*
Station 1:
3 strict HSPU (deficit if possible)
15 second hanging L-sit

Station 2:
3 deadstop HSPU (1 sec pause in bottom)
6 strict T2B

Station 3:
3 tempo strict pullups (3 sec up, 3 sec down)
15 sec handstand hold

Conditioning:

For total reps:
4min AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

*Rest 4 Minutes

4min AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

*Rest 4 Minutes

4min AMRAP:
15/12 Calorie Row
15 Burpees
15 Pull-ups

MON, DEC 9TH WOD

Warm-up:
3 Rounds:
15 PVC OHS
10 cal bike
5ea lateral box stepups
3 walkouts
--Then 3 rounds--
8ea Suitcase KB Deadlift (AHAP)
12 Double Kettlebell Front Rack Step-ups (6 Each)

Strength/skill:

5 sets to build to first working weight

Back Squat:
Set 1: 6 reps @ 57%
Set 2: 4 reps @ 62%
Set 3: 2 reps @ 67%

--Rest 3 min--

Set 4: 6 @ 62%
Set 5: 4 @ 67%
Set 6: 2 @ 72%

--Rest 3 min—

Set 7: 6 @ 67%
Set 8: 4 @ 72%
Set 9: 2 @ 77%

Conditioning:

10 min AMRAP:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
*Must jump up and stand tall on BJs for Rx

FRI, DEC 6TH WOD

Warm-up:

30 seconds on, 10 sec off x 4 rounds:
jumping jacks
Light DB push press
Mountain climbers
HS hold

-Then 5 min HS practice

 

Strength/skill:

Push press:
1 min- max reps @ 80%
Rest 2 min
2min – max reps @ 70%
Rest 2 min
3min- max reps @ 60%

Conditioning:

5 RFT:
6 OHS (135/95)
3 bar muscle ups *
15/12 cal echo (25/21 airdyne)
-30 sec rest between rounds

*BMU mod: 6 chest to bar or 9 jumping chest to bar

--18min cap

THU, DEC 5TH WOD

Warm-up:
4 sets:
10 rock heel to toe
10 squats
10 PVC pass through
10 situps
Then 50 jumping jacks

EWOD:
Stations: (each station 8 minutes)
A) Unbroken double unders (Rest 30 sec)
B) 200m Row (30 sec rest)
C) 20 sec ski (20 sec rest)
D 50 cal bike (30 sec rest)

WED, DEC 4TH WOD

Warm-up:

2 rounds w/band above knee for all exercises: 1 lap monster walk
Bear crawl down & back
10 air squats

Strength/skill:

1 Tempo front squat
9 min EMOM
-Starting @ 60%, working AHAP
- 5 sec down, 2 sec hold in bottom

Conditioning:

"Taco Bell"
9 min AMRAP:
35 Double Unders (70 singles)
25 Air Squats
15 Kettlebell Swings (1.5/1)

Finisher:

Bulgarian split squat death set

7 Right leg w/heavy KB, 7 right leg w/ medium weight, 7 right leg w/light weight. 7 Second hold @ 90 degrees on last rep. No rest between sets. 
Repeat on left leg. 

TUE, DEC 3RD WOD

Warm-up:

3 rounds:
15 banded pull aparts
15 banded good mornings
10 e arm banded press
10 banded pushups

Strength/skill:

4 Rounds:
8ea Single-leg KB RDL (AHAP)
8 bench press @70-75%
3 heavy bag over shoulder (AHAP)

Conditioning:
3 Rounds, for max reps:
1min slamballs (30/20)
1min Alt DB Snatches (50/35)
1min toes to bar
1min Single DB Clean & Jerks (50/35)
1min Row (cal)
1 Minute Rest

MON, DEC 2ND WOD

Warm-up:

½ tabata each:
Sprawl
Ring rows
Hand stand hold
Jump squats

Strength/skill:

3 Rounds:
2min on, 2 min off
Clean & Jerk- AMRAP
Round 1: 115/85
Round 2: 135/95
Round 3: 155/105

Conditioning:

For time (20min cap)
With a partner:
150 wallballs (20/14)
100 pullups
75 HSPU
*1 partner working at a time. Divide reps as you choose
*Every time you break/change- both do 5 burpee box jump overs (24/20)

FRI, NOV 29TH WOD

Warm-up:

30 seconds on, 10 sec off x 4 rounds:
jumping jacks
Light DB push press
Jump squats
HS hold
 

-Then 5 min HS practice

Strength/skill:

Push press:
1 min- max reps @ 60%
Rest 2 min
2min – max reps @ 70%
Rest 2 min
3min- max reps @ 80%

Conditioning:
12 min AMRAP:
5 toes to bar
50ft sandbag bear crawl pull (grn/rd)
10 single KB front-rack squats (1.5/1)
*non-working arm on KB squats can’t touch body/bell

WED, NOV 27TH WOD

Warm-up:

3 Round w/light KB:
15 swings
10 goblet squats
10 OH lunge steps
10 V-ups

Strength/skill:

4 rounds, EMOM:
1) 45 sec Max reps of hardest variation (muscle ups, chest to bar, pullup, negatives)

2) 45 sec double KB OH hold (AHAP)

3) 45 sec ME alternating pistols

4) Rest

Conditioning:

5 RFT:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

TUE, NOV 26TH WOD

Warm-up:

½ Tabata each:
Row
Alt DB press (light/med)
Plank (side plank on rest interval)
Mountain climbers

Strength/skill:

5 min Max reps Wall Walks

Then 3 rounds:
10 ring rows (elevate feet if possible)
30 seconds top of ring support hold

Conditioning:

Choose your own adventure:
For max reps

5min AMRAP- Movement 1
Rest 1 min
4min AMRAP- Movement 2
Rest 1 min
3 min AMRAP- Movement 3
Rest 1 min
2 min AMRAP- Movement 4
Rest 1 min
1min AMRAP- Movement 5

*You can only use each movement once.

*Your choices: Row (cal), Bike (cal), ski (cal), box jump (24/20in), Medball situps (20/14), slam balls (30/20), HSPU, ring dips

MON, NOV 25TH WOD

Warm-up:

3 rounds:
20 banded pull aparts
20 abmat situps
8 ea leg lateral box stepups (work up)

Strength/skill:

Every 2 minutes x 5 rounds- working AHAP on the following complex:
3 power clean + 3 front squats + 3 push jerk
*First set @ 60% of max clean & jerk

Conditioning:

Alternating movements with a partner:
14min AMRAP:
15 Thrusters (75/55)
12 Hand-release push ups
9/7 Calorie echo (15/12 airdyne)
P1: thruster
P2: push ups
P1: bike
P2: thruster, etc.

Finisher:

3 Sets Each Side (AHAP):
7 Single Arm DB Bench Press
7 Single Arm DB Bent Over Row

FRI, NOV 22ND WOD

Warm-up:

5 min double under practice
Then 3 rounds:
15 banded pull aparts
7e arm banded OH press
7 banded pushups
7 BB good mornings

Strength/skill:
1RM of the following complex in 15 Minutes:
Overhead Complex
3 Push Press + 2 Push Jerks + 1 Split Jerk

Conditioning:
16min AMRAP:
10 Toes to bar
30 double unders
10 Deadlifts (185/135)
30 double unders

WED, NOV 20TH WOD

Warm-up:

2 rounds:
Row 1min
10 ea leg high kicks
samson stretch down
10 air squats

Strength/skill:

3 rounds bulgarian death set split squat:
7 Right leg w/heavy KB, 7 right leg w/ medium weight, 7 right leg w/light weight. 7 Second hold @ 90 degrees on last rep. No rest between sets. 
Repeat on left leg. 

Conditioning:

w/ a partner, relay style, 5 min ea station:
A) DB Snatch ladder- AMRAP:
8 Reps (35/20)
6 Reps (50/35)
4 Reps (70/45)
2 Reps (80/55)
Partner 1 does 8 reps, then partner 2 does 8.... 

--Rest 2 min--
B) Max cal row (alt who works)

--Rest 2 min--
C) Clean & jerk (135/95)
 

 

TUE, NOV 19TH WOD

Warm-up:

5 min double-under practice
5 min handstand practice

Strength/skill:

6 x 4 OHS
Start at 50%, work AHAP

Conditioning:

For time:
50 box jumps (24/20")

50 front squats (95/65)

50 KBS (1.5/1)

50 abmat situps 

50 thruster (45/35)

MON, NOV 18TH WOD

Warm-up:

½ tabata each:
jumping jacks
Mountain climbers
Sprawls
Ring rows

Strength/skill:

Hang squat clean
6x4 – start @ 55%, working AHAP

Conditioning:

18 min AMRAP

5 Devil press (35/25s)

10 chest to bar pullups 

15 cal row or bike (alt)

 

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