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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, FEB 18TH WOD

Warm-up:
½ Tabata each w/medium DB:
Single DB strict press
Ring rows
Frog bridge
Lateral hops over DB

Strength/skill:
5 rounds:
1 min max reps strict HSPU
Rest 30 sec
1 min max reps muscle ups (hardest pulling variation)
Rest 30 sec

Conditioning

13min clock:

Buy-In:  60/45 cal bike

Directly Into…AMRAP:

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders (50 singles)

*score AMRAP only

Post:
w/a partner for time:
2k Row, alternating every 250m

MON, FEB 17TH WOD

Warm-up:
3 rounds:
1 lap banded monster walk
Bear crawl down & backward
15 OH Plate squats (light)
20 mountain climbers

Strength/skill:
Back Squat:
Set #1 (On the 0:00) - 9 Reps @ 62%
Set #2 (On the 2:00)- 7 Reps @ 67%
Set #3 (On the 4:00) - 5 Reps @ 72%
Set #4 (On the 6:00) - 3 Reps @ 77%
Set #5 (On the 8:00) - 1 Rep @ 80%
Set #6 (On the 9:00) - 1 Rep @ 82%
Set #7 (On the 10:00) - 1 Rep @ 87%
Set #8 (On the 11:00) - 1 Rep @ 87%
Set #9 (On the 12:00) - 1 Rep @ 87%
Set #10 (On the 13:00) - 1 Rep @ 87%
Set #11 (On the 14:00) - 1 Rep @ 87%

Conditioning:

For total time:
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

*18min cap

FRI, FEB 14TH WOD

Warm-up:
3 rounds:
1 min bike
1 min down dog to pushup
1 min slow KB goblet squats

Strength/skill:
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

Conditioning:
5min AMRAP:
21 Sandbag thrusters (grn/red)
15 Sandbag lunge steps (L+R=2)
9 burpees over bag
--Rest 1 min--
4min AMRAP:
15 SB thrusters
9 SB lunges
6 burpees over SB
--Rest 1 min--
3min AMRAP:
9 SB Thrusters
6 SB Lunges
3 Burpees over SB
*Score is total reps

THU, FEB 13TH WOD

Warm up

25 reps of each of the following:

Cherry Pickers 

Bike or ski (cals)

Spider Man Crawl (each step counts)

DB Shoulder Press (light)

Squats

EWOD:

With a Partner:

80 GHD Sit Ups (5 min cap)

*5 burpee penalty for every sit-up not completed

*Do burpees at end of 5 min

20 min AMPRAP with same partner

Row 500-400-300-200-100m

partner not rowing will do OH KB hold

Partners will alternate rowing

*5 burpee penalty for both partners at time of KB dropping

*partners will alternate rowing 

 

WED, FEB 12TH WOD

Warm-up:
3 rounds w/PVC:
10 pass throughs
10 OHS
10 around the worlds
10 good mornings

Strength/skill:
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
*Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

Conditioning:
20min AMRAP:
20 Wallballs (20/14)
20 Alt DB Snatches (50/35)
20 Box Jumps (24"/20", full extension at top, stepping ok)
20 Single DB Push Presses (50/35)
20/15 Calorie Row

TUE, FEB 11TH WOD

Warm-up:

½ tabata each (4r ea station):
Jumping jacks
Ring rows
Hollow rock
mountain climbers
 

Strength/skill:
5 Rounds (not for time):
2:30 Athlete’s choice (row,bike,ski)
4 pullups
3 Toes to bar
2 Chest to bar
1 bar muscle up
*20min cap

 

Conditioning:

Tabata each:
Strict pullups
Bike (cals)
HSPU
Row (cals)
*Complete 8 rounds at ea station before moving to next movement.

*Score is total reps+cals

MON, FEB 10TH WOD

Warm-up:
4 rounds, 30sec ea:
Single unders
air squats
high kicks
BB good mornings

Strength:
Back Squat
Set #1 (On the 0:00) - 9 Reps @ 61%
Set #2 (On the 2:00)- 7 Reps @ 66%
Set #3 (On the 4:00) - 5 Reps @ 72%
Set #4 (On the 6:00) - 3 Reps @76%
Set #5 (On the 8:00) - 1 Rep @ 80%
Set #6 (On the 9:00) - 1 Rep @ 82%
Set #7 (On the 10:00) - 1 Rep @ 85%
Set #8 (On the 11:00) - 1 Rep @ 85%
Set #9 (On the 12:00) - 1 Rep @ 85%
Set #10 (On the 13:00) - 1 Rep @ 85%
Set #11 (On the 14:00) - 1 Rep @ 85%

Conditioning:
9min AMRAP
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
...
Climb By 1 Rep Each Round

FRI, FEB 7TH WOD

Warm-up:
6min AMRAP:
30 Single unders
30 mountain climbers (L+R=2)
10 KBS
10 Goblet squats w/2 sec pause in bottom

Strength/skill:

On the 2:00 x 6 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2-3 55% 1RM Front Squat
Sets 4-6: 60% 1RM Front Squat


Conditioning:
For Time (30min cap):
5 Rounds of "Nate"
100 Double Unders  (mod: 200 singles)
Rounds of "Nate"
100 Double Unders
3 Rounds of "Nate"
100 Double Unders
2 Rounds of "Nate"
100 Double Unders
1 Round of "Nate"


1 Round of "Nate":
2 Ring Muscle-ups (Mod: 2 ring rows + 2 ring dips)
4 HSPU
8 KBS (1.5/1)

THU, FEB 6TH WOD

Ewod:

Warm up 30 sec each x 3 rounds:

Side shuffle

Bear crawl

High knees

Moving leg kicks

 

EWOD:

With a partner

5-4-3-2-1 minutes of:

Row (meters)

Bike (miles)

-one partner rows and one bikes

-one partner will do 5 minutes on bike then switch with other partner and row 5 minutes then 4-3-2-1 in the same manner

WED, FEB 5TH WOD

Warm-up:
½ Tabata each (4r ea station):
Bike
Ring Row
broad jump
downdog to pushup

Strength/skill:
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes

3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)
*pick up where you left off
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Conditioning:
For Time:
Buy-In: 15 Clusters (135/95)

3 Rounds:
21 Box jump overs (24/20”)
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

TUE, FEB 4TH WOD

Warm-up:
5min AMRAP:
10 cal row
30 single unders
10 BB push press

Strength/skill:
HSPU test:
5min max strict HSPU

Mod: double DB strict press (AHAP)

Conditioning:
A) 12min AMRAP (No partner):
8 Barbell Facing Burpees
25 Double Unders
---Rest 5 min
B)w/ a partner, 12 min AMRAP:
35/24 cal Row each
25/18 cal Row each
15/12 cal Row each
Rest while partner works. Score is total cals

TUE, FEB 11TH WOD

Warm-up:

½ tabata each (4r ea station):
Jumping jacks
Ring rows
Hollow rock
mountain climbers
 

Strength/skill:
5 Rounds (not for time):
2:30 Athlete’s choice (row,bike,ski)
4 pullups
3 Toes to bar
2 Chest to bar
1 bar muscle up
*20min cap

 

Conditioning:

Tabata each:
Strict pullups
Bike (cals)
HSPU
Row (cals)
*Complete 8 rounds at ea station before moving to next movement.

*Score is total reps+cals

MON, FEB 3RD WOD

Warm-up:
3 Rounds w/ light KB:
10 Deadlifts
10 Goblet Squats
10 Swings
10 Reverse Lunges (5 Each Side)

Then 2 rounds w/ empty BB
7 pause back squats (3 sec in bottom)
7 good mornings


Strength/skill:
Back Squat

On the 0: 9 Reps @ 55%
On the 2: 7 Reps @ 60%
On the 4: 5 Reps @ 65%
On the 6: 3 Reps @ 70%
On the 8: 1 Rep @ 75%
On the 9: 1 Rep @ 80%
On the 10: 1 Rep @ 82%
On the 11: 1 Rep @ 85%
On the 12: 1 Rep @ 87%

Conditioning:
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Cal Row
7 Overhead Squats (115/85)
15/12 cal Echo (21/15 airdyne)
-Rest remaining time
-Score is slowest round

FRI, JAN 31ST WOD

Warm-up:
8min AMRAP:
30 Single unders
30 mountain climbers (L+R=2)
10 KB Snatch ea arm
10 KBS
10 Goblet squats w/2 sec pause in bottom

Strength/skill:
On the 1:30 x 8 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Start @ 50% of 1RM snatch, work AHAP

Conditioning:
15 min AMRAP:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

THU, JAN 30TH WOD

Warm-up:
See board


Conditioning:

EWOD
A)

Row 500m @2:10-2:15 pace

Rest 1 min

Row 500m @2:05-2:10

Rest 1 min

Row 500m @1:55-2:00

Rest 1 min

Row 500m AFAP

Rest 3min

B) EMOM Bike

15 rounds

:15 sec on / :45 sec off

 

WED, JAN 29TH WOD

Warm-up:
3 rounds:
1 min bike
1 min pushup to down dog
30 sec HS hold
30 sec rest

Strength/skill:
4 Rounds:
8 ea arm KB floor press (AHAP)
8 ea leg single-leg Romanian DL (AHAP)
8 strict HSPU
8 Strict ring dips

Conditioning:
15min AMRAP:
8 burpee box jumps (24/20)
8 chest-to-bar pullups
Must also complete:
115/85 cal Echo (150/115 Airdyne)- can break up calories, do whenever athlete chooses. Score is rounds on AMRAP. No score if fail to complete bike work

TUE, JAN 28TH WOD

Warm-up:
1/2 tabata each station (4 rounds ea station):
Bike
Hanging knee raises
Row
PVC OHS

Strength/skill:
12min EMOM:
Even: 3 hang power snatch (start @ 60%, work AHAP)
Odd: 40 sec max toes-to-bar

Conditioning:
5min AMRAP:
72 lunge steps (no weight, L+R=2)
35 abmat situps
Max cal row/ski to 5min mark
--Rest 5 min--
5min AMRAP:
36 lunge steps w/single DB (50/35)
50 abmat situps
Max cal row/ski 
--5min AMRAP:
72 lunge steps (no weight, L+R=2)
35 abmat situps
Max cal row/ski
*Score is sum of # cal

MON, JAN 27TH WOD

Warm-up:
1 min ea:
banded pull aparts
jumping jacks
Burpees
air squats
banded good morning
wall walks

Strength/skill:
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Squat clean + thuster

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 70%

Conditioning:
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
*12min cap

Post:
2 rounds:
-7 weighted pullups, immediately into 7 bodyweight pullups, immediately into max reps band-assisted pullups to failure

-Rest 3 min b/w efforts

*Mod- can us bands at each stage, increasing band assistance each round. Goal on max reps set is 7-15

FRI, JAN 24TH WOD

Warm-up:
Tabata style: 4 rounds ea station:
Row
Broad Jump
empty bar front squats (3 sec pause)

Strength/skill:
Front Squat Waves:
On the Minute x 9:
On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
--Then 7 min to attempt new 1 RM

Conditioning:
For time:

1,500m Row
30 deadlifts (245/165)
45 lateral bar-over burpees

THU, JAN 23RD WOD

Warm-up:
20 light manmakers 

3 rounds:

1 min bike/ski/row

10 situps

Conditioning:

EWOD
Every 2 min x 3 (rest 2 min and repeat)

40 double unders (attempts or 120 singles)

Row 15/10 cal

 

Every 2min x 3 (rest 2min and repeat)

10 burpees to target

Bike 15/10 cal echo 

 

 

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