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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

THU, JUL 18TH WOD

Warmup:
25m each x 2 rounds:
Jog
High knees
butt kickers
skip

EWOD:
"Groundhog Day"
With a partner, alternating rounds:
6 x 2min:
Double under (or attempts if don't have Dubs)
Plank
8x1min Bike for max cal
10x250m ski (goal is < 1min ea round)

--Rest if you finish a station before others

 

WED, JUL 17TH WOD

Warm-up:

½ tabata each:
jumping jacks
deck squats
burpees

Strength/skill:

Back squat:

20 @ 55%

15 @ 65%

10 @ 75%

*sets do not have to be unbroken but limit rest

Conditioning:

w/a partner, 4 rounds each. Rest while partner completes full round:

3min AMRAP:
30 Lateral bench hops (L+R=2)
20 KB headcutters (1.5/1)
Max calorie Row
*Score is total calories for the team

TUE, JUL 16TH WOD

Warm-up:
5min AMRAP:
10 PVC OHS
20 plate hops
1 wall walk
10 jump lunges

Strength/skill:
10min HS walk or double under practice
-Then-
3 rounds (not for time):
12 OHS @ 50-55% w/3 sec negative
20 alt pistols (or hardest variation)
16 goblet stepups w/sec negative (24/20"AHAP)
30sec L-sit hold on ring
 

Conditioning:
5 RFT:
6 Deadlifts (225/155)
9 box jump overs (24/20)
12 pullups
*15min cap

MON, JUL 15TH WOD

Warm-up:

Run 400m
Samson stretch down & back
Broad jump down & back
25 abmat situps

Strength/skill:

Clean & Jerk 6 x 3 @ 70-80%

Conditioning:

14 min AMRAP:
15/12 cal bike, ski or row (alternate)
8 toes to bar
6 power clean (155/105)

Finisher:

Tabata flutter kicks

FRI, JUL 12TH WOD

Warm-up:

4  Rounds:
10 DB Thrusters(light)
10 DB bent-over row
10 cal bike

Strength/skill:

10 min to find heavy 1 rep jerk (any style)
-Then-
10 min EMOM:
1 jerk @ 85% of above weight

Conditioning:
For Time
40 Deadlift (195/135)
30 Front Squats (175/125)
20 Hang Power Cleans (155/115)
10 shoulder to OH (135/105)

THU, JUL 11TH WOD

Warmup:
25m each x 2 rounds:
Jog
High knees
butt kickers
skip

EWOD:
With a partner, alternating rounds:
6 x 2min:
Double under (or attempts if don't have Dubs)
Plank
8x1min Bike for max cal
10x250m ski (goal is < 1min ea round)

--Rest if you finish a station before others

 

WED, JUL 10TH WOD

Warm-up:

Row 500m
2 laps monster walk
20 jump squats

 

Strength/skill:

10 min to find heavy 1 rep squat clean

-Then-

10 min EMOM:

1 squat clean @ 80% of above weight

 

Conditioning:

For total reps:
3min max reps wallballs (20/14)
Rest 2min
3 min max reps Burpee to 6” target (24/20)
Rest 2min
3 Min max reps KB Snatch (53/35)
Rest 2 min
3 min max cal Row

TUE, JUL 9TH WOD

Warm-up:

4 min AMRAP
10 goblet squats (light)

20 mountain climbers
10 V-ups
Then--- 1 min ea side couch stretch--

Strength/skill:

3 rounds:
20 medball situps (or 15 GHDs)
200m farmer carry
10ea single DB bench press w/3 sec negative
10ea single leg KB Romanian deadlift

--AHAP on ea movement

Conditioning:
12 min AMRAP:
8 HSPU
8 double DB front squats (50/35)
100m Run

MON, JUL 8TH WOD

Warm-up:

3 Rounds:
Bear crawl down & back
30 sec HS hold
10 empty BB pause OHS

-Then 5min handstand walk practice

Strength/skill:

10 min to find heavy 1 rep squat snatch
-Then-
10 min EMOM:
1 squat snatch @ 80% of above weight

Conditioning:

5 RFT:
10 Power Snatch (95/65)
12 Box Jump Overs (24/20)

FRI, JUL 5TH WOD

Warm-up:

3 Rounds
12 KB Taters (medium)
Run 100m
30sec Goblet Squat Hold
100m Run

 

Strength/skill:

12 min EMOM:
2 Hang squat cleans- start @ 55%, work AHAP

 

Conditioning:

3 RFT
8 Bar Muscle Ups (*sub 16 C2B)
12 Shoulder to OH (135/95)
16 Lateral bar hops (L+R=1)
*15min cap
 

WED, JUL 3RD WOD

Warm-up:

3 Rounds:
20 cal bike
15 abmat situps
10 ring rows
Max effort top or ring support hold
 

Strength/skill:

10-8-6-4-2 Bench press- start @ 65%, work AHAP ea set

*Between sets do 50ft lunge walk with single KB OH (1.5+/1+)
 

Conditioning:

3RFT:
3 Rope Climbs
21 Power Snatch 75/55lbs
200m Run

*Rope climb mod- 3:1 hanging knee raises on rope

TUE, JUL 2ND WOD

Warm-up:
Tabata each (8 rounds, :20work, :10 rest):
Jumping jacks
Mountain climbers
Ice skaters

Strength/skill:

EMOM X 4 Rounds
1st min: 45 sec ME HSPU
2nd min: 45 sec ME bearhug heavybag squats
3rd min: 45 sec ME T2B
4th min: rest

Conditioning:

12min AMRAP:
12 DB Thrusters (35/25s)
30 double unders (mod 1:1 lateral hops over DB)

MON, JUL 1ST WOD

Warm-up:
3 Rounds:
Run 200m
10 high kicks ea leg
10 air squats

Strength/skill:
15 min to find 5RM deadlift

Conditioning:
For Time:
1 Mile Run
50 alt DB Snatches (50/35)
400 sandbag run (grn/red)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")
*25min cap

FRI, JUN 28TH WOD

Warm-up:

3 Rounds:
1 lap monster walk
30 banded pull aparts
2 wall walks

Strength/skill:

Back squat
5x4 @ 75-85%

*after each set, perform 4-10 HSPU

Conditioning:
For Time
7 Rounds
10 box jump overs (24/20)
7 Overhead Squats (115/75)

THU, JUN 27TH WOD

Warmup:
3 rounds:
15 cal bike
down/back lunge + twist
Inchworm down
Alt sing leg toe touch back
Side shuffle down/back

EWOD:
6 rounds:
250m Row (damper 10)
200m Run
On 3 mins (or 3:30-4min depending on speed)
4 Rounds:
400m Row (damper 7-8)
100m Run
On 3mins (or 3:30, 4)
2 Rounds:
500m Row (damper 5-7)
50m Sprint
On 3min (or 3:30,4)
 

WED, JUN 26TH WOD

Warm-up:

3 Steady Rounds
15 Alt Jumping Lunges
10 Push Ups
10 KB Swings (medium)
250m Row

Strength/skill:

4 Rounds:
8ea DB push press w/ 3 sec negative
8ea DB Row w/ 3 sec negative
2 x ME L-sit hold (rings or hanging)
8ea single leg Romanian DL w/3 sec negative
**AHAP on ea movement

Conditioning:
12 min AMRAP:
3 cal bike/row/ski (alternating)
3 KB swings (1.5/1)
3 sandbag lunges (grn/red; L+R=2)
6 cal
6 swings
6 lunges
… continue to climb the ladder 9/9/9, 12/12/12….

TUE, JUN 25TH WOD

Warm-up:

3 rounds:
25 jumping jacks
Bear crawl down + backward
10 OHS w/ PVC
10 Snatch balance w/ PVC

Strength/skill:
12min EMOM:
2 Hang squat snatch- first working set @ 55%, work up AHAP

Conditioning:

Every 2 minutes x 6 rounds:
3/2 Ring muscle ups
50 double unders (100 singles)
Max reps medball jump squats (20/14)
---1 min rest b/w rounds---
*Score is # of jump squats
-Muscle up mod: 2:1 w/hardest variations (Bar MU, strict C2B/ pullup…)

MON, JUN 24TH WOD

Warm-up:

3 Rounds:
10 ring rows
10 empty BB strict press
30 mountain climbers

Strength/skill:

10 Min handstand walk practice
-Then-
12min EMOM
1 strict press, working AHAP

Conditioning:
For Time
18-15-12-9-6-3
Hang Power Clean (115/75}
Push Jerk (115/75)
Toes to Bar
18 Minute Cap

FRI, JUN 21ST WOD

Warm-up:

3 rounds:
25 jumping jacks
30 sec samson stretch ea side
10 jump squats
10 alt side lunges

Strength/skill:

Front Squat:
3 @ 80%
1 @ 87%
4 @ 80%
2 @ 87%
5 @ 80%
3 @ 87%

 

Conditioning:

AMRAP 10 Minutes
10 Bar-over burpees
10 Alternating Pistols
10 Shoulder to OH (115/80)

THU, JUN 20TH WOD

Warmup:
20 sec on/ 10 sec off x 3 rounds:
ski/row
high knees
squats
deck squat
Walk the floor

EWOD:
Biathlon:
10min bike for cals
400m Run
8min bike for cals
200m Run
6min bike for cals
100m Run

*Rx+: wear a vest
 

 

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