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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, AUG 23RD WOD

Warm-up:

3 rounds:
30 banded pull aparts
15 banded pushups
bear crawl down & back

Strength/skill:

4 supersets:
Max reps bench press @ 65%
8 ea leg Bulgarian split squat (AHAP)
---rest 1 min b/w sets—

Conditioning:

Wodapalooza Qualifier Workout 2:

16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)(scaled:35/20lb)
40 Pull-Ups (scaled: jumping pullups)
30 DB Burpees (2 DBs w/ deadlift)
30 C2B Pull-ups (scaled: ring rows)
20 Devil Presses (2 DBs)
20 Bar Muscle-ups (scaled: pullups)

THU, AUG 22ND WOD

Warm up:
3x
10 leg swings each
15 Squat-Lunge rt/lt
200m jog 

EWOD
7 min EACH, run:
-100’s 
       x 14 ON 30 sec
      (x 9 ON 45 sec)

-400’s 
        x 4 ON 1:45
        (x 3 ON 2 mins)

-200’s 
         x 7 ON 1 min
         (x 5 ON 1:30)

*parentheses is for modification if cannot hold other intervals 

*goals are to run FAST

*rather not be a touch and go-should have 5-10 sec rest

WED, AUG 21ST WOD

Warm-up:
#6 on board

Strength/skill:
Hang power Clean + Push jerk
EMOM X 3:
4HPC + 4PJ @ 55%
--Rest 1 min--
EMOM X 3:
3HPC + 3PJ @ 65%
--Rest 1 min--
EMOM X 3:
2HPC + 2PJ @ 75-85%

Conditioning:

On 20min clock, w/a partner:
2000m Row (alternate every 200m)
--Then AMRAP of:
7 Thrusters (75/55)
7 pullups
7 burpees
*alternate rounds w/ partner
*score is rounds on AMRAP

TUE, AUG 20TH WOD

Warm-up:

3 rounds, 30sec work, 15sec rest:
Double unders (or attempts)
ring rows
mountain climbers

Strength/skill:

5 rounds:
10 front rack walking lunges (Heavy!)
100m Farmer carry (Heavy!)

Conditioning:

12 min AMRAP:
6 Toes to bar
12 sandbag clean & jerk (grn/red)
18 lateral hops over bag (L+R=2)

MON, AUG 19TH WOD

Warm-up:

400m Run
--2 rounds:
10 PVC OHS
10 empty BB front squat
10 BB push press

Strength/skill:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 68% of Back Squat on *both* lifts

Conditioning:
For time:
Buy in: 30/20 cal row
3 rounds:
400m Run
20 box jumps (24/20)
20 wallballs (20/14)
Cash out: 30/20 cal row

*22min cap

FRI, AUG 16TH WOD

Warm-up:

500m Row
30/20/30

Strength/skill:

Overhead squat:
6 x 2 with 3 sec pause in bottom
@ 70-85%

 

Conditioning:

4min AMRAP X 4:
20 KB swings (1.5/1)
20 pullups
*Max cal row or ski in time remaining.
*Rest 2 min between round
*Score is #cal. stagger start by 2min if needed- use bikes as last resort

THU, AUG 15TH WOD

Warm-up:

5 rounds:
40 mtn climbers (total)
10 strong pulls on rower (damper starts on 2, increase by 2 every round)
-Rest 30 sec-

Conditioning:

EWOD:
32min AMRAP:
Alternate 800m Run and 800m Row
Rest 2 min between sets
*try holding matching rows/runs

WED, AUG 14TH WOD

Warm-up:

3 rounds:
Bear crawl down & back
inchworm down
10 empty BB hang clean & jerk

Strength/skill:

"DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
**work AHAP while maintaining unbroken complex

Conditioning:

Every 5min x 4 rounds:
400m run then max reps:
Round 1: box jump overs (24/20)
Round 2: Slamballs (30/20)
Round 3: wallballs (20/14)
Round 4: Single DB hang clean &jerk (50/35)

--Score is total reps

TUE, AUG 13TH WOD

Warm-up:

2 rounds, 1 min each:
Single unders
Push up to down dog
KB snatch (medium)

Strength/skill:

4 Rounds:

  1. 8 Ring pullups w/10 sec hold at top on last rep
  2. 8 strict ring dips with 10 sec hold at top on last rep
  3. 8 strict HSPU w/ ME hold at top of last rep

Conditioning:
12 min AMRAP:
3 wall walks
30 Sandbag lunge steps (grn/red)
60 double unders

MON, AUG 12TH WOD

Warm-up:

400m Run
30 goblet squats (medium)
15 burpee broad jump

Strength/skill:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 65% of Back Squat on *both* lifts

Conditioning:

With a partner, 5 rounds each:
20/15 cal bike
10 burpees
*rest while partner completes full round

Finisher:

Not for time
10 ab wheel rollouts
15 Strict toes to bar
60 abmat situps

FRI, AUG 9TH WOD

Warm-up:

4 rounds, 30 sec ea w/light KB:
Clean
Push press
Goblet squats
Snatch
*change hands ea round

Strength/skill:

Strict Press 10x1- first set @ 55%, work AHAP
After every 2 sets, do:
8ea DB rows (AHAP)

Conditioning:
For time:

Buy in:
6 Ring muscle ups
4 RFT:
21 Slam balls (30/20)
15 box jumps (24/20)
9 HSPU
Cash out:
6 Bar muscle ups
*Muscle up mod: 12 chest-to-bars + 12 dips buy in and cash out.

THU, AUG 8TH WOD

Warm-up:
3 Rounds:
5-5-5 PVC pass through( front/back-rt circle-left circle)
5 pushups
10 squats
10 burpees

Conditioning:

EWOD:
½ “Brock”
50 cal Row
50 cal Ski
50 cal Bike
Every 2 min, stop and do 7 burpees
---OR--
Full “Brock”
100 cal Row
100 cal Ski
100 cal Bike
Every 2 min, stop and do 7 burpees
 

WED, AUG 7TH WOD

Warm-up:

5 min AMRAP:
5 pushups
15 situps
20 jumping jacks
10 banded pull aparts

Strength/skill:
5 rounds:
3 Power Snatch +3 OHS @ 70-80% of Snatch. Touch and go reps

Conditioning:
8 min AMRAP
7 Deadlift (225/155)
7 bar-over burpees

Finisher:
6min EMOM:
Even: Max effort plank
Odd: 40 bicycle crunches

TUE, AUG 6TH WOD

Warm-up:

Down & back each:
Spiderman crawl
Samson stretch
Broad jump
--Then--
1 lap monster walk
15 squats w/band above knees

Strength/skill:
Bench Press
5x5 @ 80-85%
Alternate with
5x6 ea leg Bulgarian split squats (holding dumbbells if possible)

 

Conditioning:
For time:
Run 800m
21 Power clean (135/95)
Run 400m
15 hang squat clean (135/95)
Run 200m
9 Thrusters (135/95)
*15min cap

FRI, AUG 2ND WOD

Warm-up:

3 rounds:
20 banded pull-aparts
10 banded good mornings
10 slow pushups
10 slow ring rows

Strength/skill:
4 sets:
Max reps bench press @ 60%
Max reps strict pullups (goal is 8-10, use band if needed)
---rest 1-2 min b/w sets—

Conditioning:
5RFT:
100m Farmer carry (2/1.5s)
15 goblet squats (single KB 2/1.5)
15 abmat situps

*15min cap

THU, AUG 1ST WOD

Warmup:
3min, choose one:
Row-bike-ski
Then---2 Rounds:
20 mountain climbers
4 laps butt kickers
50m pick up

EWOD:
6 rounds:
50 double unders (or sub attempts)
400m Run 
--Rest 1 min--

 

WED, JUL 31ST WOD

Warm-up:

½ tabata of each:
Jumping jacks
OHS w/PVC
Mountain climbers
air squats

Strength/skill:

On the 2:00 x 7 Sets:
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squats

-Start @ 55% of Snatch, work AHAP

Conditioning:

4 RFT:
20 alt DB Snatch (50/35)
20 wallballs (20/14)
2 rope climbs (mod: 4 knees to elbow hanging on rope)
*18min cap

TUE, JUL 30TH WOD

Warm-up:

Run 400m

Then--3 Rounds:
10 high kicks ea leg
1 wall walk
5 walkouts

Strength/skill:

10 min HS/HS walk practice

--Then--

3 Sets:
-10 Double DB Box Step Overs -(24"/20")
-10ea Single DB push press w/3sec negative
-10 Toes to bar
**AHAP on DB movements

Conditioning:

20min AMRAP:
7 Power Cleans (135/95)
7 Burpees over bar
200m Run

MON, JUL 29TH WOD

Warm-up:

3 rounds:
1 lap banded monster walk
1 lap Samson stretch
1 lap broad jump

Strength/skill:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 60% of Back Squat on *both* lifts.

Conditioning:

For time:
3 Bar Muscle up + 6 C2B pullups + 9 pullups
21 thrusters (95/65)
3 BMU + 6 C2B + 9 pullups
15 Thrusters (95/65)
3 BMU + 6 C2B + 9 Pullups
9 Thrusters (95/65)
**Scaled: 21 jumping C2B ea round

FRI, JUL 26TH WOD

Warm-up:

Run 400m
3 rounds w/ empty BB:
5 hang power cleans
5 hang squat clean
5 push jerk
5 split jerk
 

Strength/skill:
10min HS/HS walk practice

-Then-

Every 2min x 7 Sets:
30 Double Unders (or 45sec attempts)
2 Hang Squat Cleans
1 Split Jerk
*Start @ 55% of jerk- work AHAP

Conditioning:

10 min AMRAP:
3 Dual DB Thrusters (35/25)
3 box jump overs (24/20)
6 thrusters
6 box jump overs
**add 3 reps each round

 

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