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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

THU, SEP 19TH WOD

Warm up:
6 Sets:
5 Walk the Floor
5 cal ski or row
5 jump squats

EWOD

A) 10 x 12/10 cal bike sprint
Rest:Work= 2:1
B) 10 x 25m Prowler (90/45lb)
Rest:Work= 3:1
C)2 x 400m Run
Rest:Work= 2:1

WED, SEP 18TH WOD

Warm-up:

5 min double under practice
10 min handstand walk practice

Strength/skill:

6 round EMOM:
Even: 10 banded chest to bar pulldowns (https://youtu.be/qTcvlgoRuzo)
Odd: 6 to 10 HSPU

Conditioning:

For time
50 thrusters (45/35)
50 bar-facing burpees
50/40 cal bike
*Please do not drop empty bars for any height

Finisher:
Accumulate 4min L-Sit (rings or parallette)

TUE, SEP 17TH WOD

Warm-up:

Run 400m
2 rounds w/ empty BB:
10 Hang power clean
10 strict press
10 OHS

 

Strength/skill:

10min to find 1RM Jerk
Then—5 min AMRAP:
Max clean & jerk @80% of above weight

 

Conditioning:

18min AMRAP
200m Run
12 toes to bar
8 sandbag ground to OH (grn/red)
4 sandbag getups (grn/red)

MON, SEP 16TH WOD

Warm-up:

3 rounds:
30 banded pull aparts
10 ring rows
2 wall walks
Samson stretch 1 length

Strength/skill:
5 rounds:
-5 negative pullups (3 sec hold at top , 3-5 seconds to lower)
-50ft OH DB lunge (AHAP, single DB)

Conditioning:

For Time
100m farmer carry (1.5/1s)
50 deadlifts (185/135)
100m farmer carry
40 shoulder to OH (135/95)
100m farmer carry
20 Power snatch (95/65)
*20min cap

FRI, SEP 13TH WOD

Warm-up:

-10 PVC pass throughs, 5 halos R side, 5 L side

-2 RDS: 10 Ts, 10 Ws with 2.5# plates in each hand (laying on bench)

-10 PVC pass throughs and 5 halos per side

 

Strength/skill:

Strict press:
Max reps @ 80%
-Then-
3x8 @ 72%
*30 sec side plank ea side after ea set

Conditioning:
Every 2min, for as long as possible:
14 toes-through-rings
7 hang squat snatch (115/75)
*Add 2 reps to the squat snatch after every 2 rounds (4minutes). 

*If round is finished early, must wait until the next 2 min interval to start next round

THU, SEP 12TH WOD

Warm up:
5min Row (steady)
4min bike (30 sec hard/ 30 sec light)
Roll: hamstrings, back, IT band
10 leg swings front to back
10 leg sings accross body 

EWOD

2 rounds:
200m Run (30 sec rest)
400m Run (1 min rest)
2 rounds:
100m Run (1min rest)
800m Run (30 sec rest)
Finisher:
6 x 50m Relays
 

WED, SEP 11TH WOD

Warm-up:

Run 400m

Row 500m

Warmup each movement in WOD

 

Conditioning:

9/11 Tribute WOD

 For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
 

TUE, SEP 10TH WOD

Warm-up:

½ tabata each:
jumping jacks
air squats
Ring rows
Pushups

Strength/skill:

5 Rounds AHAP:
10 suitcase deadlifts
100ft double KB front-rack walk

Conditioning:
3min AMRAP X 4: 
40 Double unders
10 power cleans (135/95)
10 KB snatch (1.5/1)
*1min rest b/w rounds, pick up where you left off 

 

MON, SEP 9TH WOD

Warm-up:

3 rounds:
10 air squats
10 lateral lunges
10 high kicks
30 sec couch stretch ea side

Strength/skill:

Back Squat
4 x 8 @ 67%

 

Conditioning:

8 min AMRAP:
12 Alt pistols
10 DB push press (35/25s)
8 chest-to-bar pullups
--Rest 4 min--
8 min AMRAP
200m Run
4 bar muscle-ups

*Score each AMRAP individually

FRI, SEP 6TH WOD

Warm-up:

3 rounds:
20 banded pull aparts
10 banded OH press ea arm
10 ring rows
1 wall walk

Strength/skill:

5 min handstand walk practice

-Then-

8 min EMOM:
Even: 5 false-grip ring pullups (as deep as possible on pull)
Odd: 10 muscle-up transitions (https://www.youtube.com/watch?time_continue=9&v=IT0VY4ilbCM)

Conditioning:

2 RFT:
800m Run
25 goblet step-ups (24/20”, 1.5/1)
4 rope climbs (mod: 16 hanging knee raise on rope)
*20 min cap

THU, SEP 5TH WOD

Warm up:
2 rounds:

400m Run (alt every 20 sec jogging, pickup)
10 slamballs (40/30)
10 ring rows
30 sec ea side pigeon stretch 

EWOD
8 rounds each, 
Teams of 4: 
1- 200m Sandbag, weighted vest or medball Run
2- 100m Row
3- 15 burpees
4- 20/15 cal bike
*Rotate through ea station, no leap frog, must stay in order
 

WED, SEP 4TH WOD

Warm-up:

Run 400m
Then 3 rounds w/medium KB:
7 swings
7 goblet squats
7 push press

Strength/skill:

Strict Press
4 x 8 @ 67%
-after ea set: 12 total alternating bent-over row w/ DBs (AHAP)

Conditioning:

15min AMRAP:
21 KBS (1.5/1)
14 KB headcutters (1.5/1)
7 KB push press (1.5/1)
Run 200m

TUE, SEP 3RD WOD

Warm-up:

½ tabata each:
jumping jacks
air squats
Ring rows
Pushups

Strength/skill:

8 Rounds:
1 Muscle-up 3 position drill*
1 muscle-up negative --assist with feet as needed
*https://www.youtube.com/watch?v=ZvrTCbW2mO0

Conditioning:

4 rounds, 1min ea station:
Box jump overs (24/20)
Bike (cal)
Slam balls (30/20)
Sandbag pull throughs (green/red)
-Score is total reps. No rest b/w stations or rounds

FRI, AUG 30TH WOD

Warm-up:

3 rounds:
Bear crawl down & back
Crab walk down

Broad jump back
1 min double unders or attempts

Strength/skill:

  1. 5 min handstand walk practice
  2. 4 x 5 Scaled russian dips: https://www.youtube.com/watch?time_continue=12&v=iSks2uS_M_Q
  3. 3 rounds:
    5 kneeling-assisted muscle ups
    5 ring pullups (false grip if possible)

Conditioning:

Wodapalooza Qualifier Workout 3: DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

  • Round 1 – 96/65 (scaled 75/55)
  • Round 2 – 135/95 (s 95/65)
  • Round 3 – 155/105 (s 115/80)
  • Round 4 – 185/130 (s 135/95)
  • Round 5 – 205/145 (s155/105)- *AMRAP with remaining time

THU, AUG 29TH WOD

Warm up:
2 Rounds:
200m Run
25m high knees
25m butt kickers
10 leg swings
10 squats 

EWOD
2 rounds, 5 min each:
A) 25m sled (team of 3 relay or 30 sec rest)
B) 50m run sprints (team of 3 relay or 30 sec rest)
C) 100m ski or row sprints (team of 3 or 30 sec rest)

WED, AUG 28TH WOD

Warm-up:

½ tabata each:
High knees
Burpees
Light wall walls
Handstand hold +/- shoulder taps

Strength/skill:

Strict Press
5x8 @ 60%
-after ea set: 12 total alternating bent-over row w/ DBs (AHAP)

Conditioning:

4 rounds:

Max reps unbroken slamballs (40/30)
Max reps unbroken OHS
Round 1: 75/55
Round 2 : 95/65
Round 3: 115/80
Round 4: 135/95
*20min to complete. Score is total reps

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

https://www.youtube.com/watch?v=15DFFhcjypM

TUE, AUG 27TH WOD

Warm-up:

3 rounds:
15 banded pull aparts
10 ring rows
15 light DB chest flys
25 jumping jacks

Strength/skill:

A)Accumulate 90sec false-grip hold on rings (scaled: dead-hang from bar)

B) 10 min AMRAP- For quality
5,4,3,2,1: L-Sit reverse-grip chest to bars (scaled: banded strict chest to bar)
5,4,3,2,1: strict ring dips

Conditioning:
15min AMRAP
20/15 cal row
15 deadlift (225/155)
10 toes to bar

MON, AUG 26TH WOD

Warm-up:

3 rounds:

10 cal bike

10 jump squats

Samson stretch down

High kicks back

Strength/skill:

Back squat

5x8 @ 60%

Conditioning:

4 min AMRAP x 3:
6 HSPU
12 DB OH lunge steps (single DB, 50/35)
18 box jump overs (24/20)
*1 min rest b/w rounds, pick up where you left off

Post:
3 rounds:
100ft unbroken double OH KB carry- AHAP
-Rest 1 min b/w sets

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

 

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