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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, APR 22ND WOD

Warm-up:

3 rounds w/ medium kettlebell:

10 swings
10 goblet squats

10 push press ea arm
20 mountain climbers

Strength/skill:

6x8 Bench press w/ 3 sec negative @ 40-60%
-Rest 2 min-
6x10 back-rack stepups (95/65, 20/18”) alt legs each round

 

Conditioning

Complete 50 reps of the following complex for time (20min cap):
w/ barbell (95/65)
1 deadlift + 1 squat clean (from floor again)+ 1 front squat + 1 shoulder to OH
*every 2min, including 0:00 complete 2 bar-over burpees

FRI, APR 19TH WOD

Warm-up:

5 min double under practice

5 min handstand/walk practice

 

Strength/skill:

Every 90 sec x 6 rounds:
8 Power Snatch @50%

- Rest 3 min-

Every 90 sec x 6 rounds:
10(total) Alternating front-rack lunges w/ barbell (95/65)

 

Conditioning

For time:
1200m Run
50 double dumbbell push press (50/35s)
1200m Run

THU, APR 18TH WOD

Warm-up
8 sets:
20 sec jacks/ 10 sec rest
Then 400m Run (sprint 10sec/jog 30 sec)

EWOD
For time: 
Bike 200 cals
*Ever 20 cals: 6 burpees and 6 box jumps

WED, APR 17TH WOD

Warm-up:

3 Rounds:
Run 100m
10 air squats
20 banded pull aparts

Strength/skill:

6x8 Back squat w/ 3 sec negative @ 40-60%
-Rest 2 min-
8 x 8 chinups (underhand grip) w/3 sec negative. Use band to make last couple reps of each set challenging

Conditioning

"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

-1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

*20min cap

TUE, APR 16TH WOD

Warm-up:

3 rounds:
Row 10 cal
10 KB swings (med)
10 KB goblet squats
10 KB push press ea arm

Strength/skill:

8x8 barbell strict press w/3 sec negative@ 40-60%
-Rest 2 min-
8 x 8 sumo deadlift @ 50%

Conditioning

On 15min clock:
w/ a partner 6 rounds each:
8 slam balls (40/30)
1 rope climb
*alt rounds w/ partner
*In time remaining- max cal row, alternate as needed (share rower)
*Mod rope climbs: 5 hanging (From rope)knee raises
-Score is #cal rowed

MON, APR 15TH WOD

Warm-up:

3 rounds:
bear crawl down
Broad jump back
2 wall walks
10 toes to rings (or kips on rings)

Strength/skill:

4 x 8 ea leg bulgarian split squat w/3 sec negative- holding light/medium DBs
-Rest 2 min-
8x8: 1 chest fly+ 1 bench press w/ Dumbbells (medium weight)

Conditioning

For time (14min CAP):
100 Double unders
40ft handstand walk (mod: accumulate 1min handstand hold)
8 Snatch (any style, 185/115)
16 Overhead squats (185/115)
40ft handstand walk (1min handstand hold)
24 Dual DB thrusters (50/35)

FRI, APR 12TH WOD

Warm-up:

3 rounds:
High knees down
Bear crawl back
10 ring rows
30 sec top of ring support hold
 

Strength/skill:

8x8 single leg squat to box (3 sec negative) holding light weight if possible
-Rest 2 min-
8 x 8 ring pullups (neutral grip) w/3 sec negative. Mod: Ring rows. Use band to make last couple reps of each set challenging

 

Conditioning

4 rounds:
1 min on, 30 sec to rotate stations:

  1. 25ft shuttle sprint, each length = 1 rep, touch over line w/ 1 hand
  2. KB headcutters (2/1.5)
  3. Renegade row (35/25)(Pushup, L+R=1)

THU, APR 11TH WOD

Warm-up
7 minutes:
10 band pull aparts
10 situps
10 leg swinge ea leg
Shide shuffle down/back

EWOD
Teams of 3:
9 min at ea station:
A) Ski
Alt every 14/10 cals
B) Run
Alt every 100m
C) Bike
Alt every 16/12 cals
D) Row
Alt every 200/150m

WED, APR 10TH WOD

Warm-up:

3 rounds:
Bike 1 min
10 banded pushups
20 banded pull aparts
10 banded good mornings

Strength/skill:

6x8 Bench press w/ 3 sec negative @ 40-60%

8x8 Single-leg romanian deadlift @ 40-60% (3 sec negative)

 

Conditioning

3 RFT:
40 wallballs (20/14)
30 Hang power clean (95/65)
20 Shoulder to OH (95/65)

TUE, APR 9TH WOD

Warm-up:
5 min double under practice
5 min handstand/walk practice

Strength/skill:

6x8 OHS w/ 3 sec negative @ 40-60%

6x8 barbell bent over row w/3 sec negative (Medium)

Conditioning

Death by Devil Press (35/25)
Minute 1: 1 Devil Press
Minute 2: 2 Devil press...,
Continue until fail to complete work in the minute

Finisher:
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, STRICT pullups only

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

THU, APR 4TH WOD

Warm-up
4 rounds:
In place: 
20 high knees
20 butt kickers
10 squats
5 pass throughs

EWOD
For time/cal:
1000m Row
3 min bike for cal
1 mile Run
750m Row
2 min bike for cal
800m Run
500m Row
1min bike for cal
400m Run

WED, APR 3RD WOD

Warm-up:

7 min AMRAP:
Bear crawl down
Duck walk back
High knees down
Broad jump back

Strength/skill:

A) 6x8 overhead squat w/ 3 sec negative @ 40-60%
-Rest 2 min-
B) 8 x 8 pullups (overhand grip) w/3 sec negative (lowering down). Use band to make last couple reps of each set challenging

Conditioning

12 min AMRAP:
2 Sandbag getups (green/red)
4 Curtis P w/sandbag (1 rep= power clean+ R lunge+ L lunge+ push press)
8 Sandbag Zercher squat

TUE, APR 2ND WOD

Warm-up:

3 rounds:
10 banded pushups
10 banded good mornings
20 banded pull aparts
1 min double under work

Strength/skill:

A) 6x8 Bench press w/ 3 sec negative @ 40-60%
-Rest 2 min-
B) 8x8 deadlift @ 40-60% (no negative)

‚ÄčConditioning

For time:
60 double unders
30 pullups
400m Run
30 hand-release pushups
400m Run
30 toes to bar
400m Run
60 double unders
DU mod: 2min of attempts- no singles
*15min cap

FRI, MAR 29TH WOD

Warm-up:
3 rounds:
10 back extensions
15 light KB swings
10 (total) KB clean + press
10 pause ring rows

Strength/skill:
4 x 8 ea single-leg squat to box w/3 sec to lower to box. Holding KB if possible
-Rest 2 min-
8 x 8 chinups (underhand grip) w/3 sec negative (lowering down). Use band to make last couple reps of each set challenging

Conditioning
For time:
30-20-10
Power snatch (75/55)
Overhead squat (75/55)

THU, MAR 28TH WOD

Warm-up
2 Rounds:
50m each: 
High knees
butt kickers
skipping
side shuffle, switch half way
Jog

EWOD
3 rounds:
800m run
3min rest
400m Run
2min rest
200m Run
1min rest

WED, MAR 27TH WOD

Warm-up:
2 rounds:
20 light KB SDHP
10 DB row ea arm (medium)
1 wall walk
samson stretch 1 length

Strength/skill:
4 x 8 ea leg bulgarian split squat w/3 sec negative (lowering down)- holding light/medium DBs
-Rest 2 min-
8x8 barbell strict press w/3 sec negative (lowering down) @ 40-60%

Conditioning
For time, w/ a 12 Min cap:
40/30 cal bike
8 DB squat clean step up (Two DBs 50/35, 20”. Masters 50+: 35/25, 20”)
3 rope climbs
6 DB squat clean step ups
2 rope climbs
4 DB squat clean step ups
1 rope climb
100 double unders
*Squat clean- DBs must touch floor between reps

TUE, MAR 26TH WOD

Warm-up:
3 rounds:
10 cal row/bike
10 front squat (empty BB)
10 bicep curls (empty BB)
20 banded pull aparts

Strength/skill:
6x8 Back squat w/ 3 sec negative @ 40-60%
-Rest 2 min-
6x8 Power Clean @ 40-60%
*work with partner, minimize rest to only while partner is working

Conditioning
12 min AMRAP:
6 Push Jerk (155/105)
9 toes to bar
12 cal bike or row (alternate)

MON, MAR 25TH WOD

Warm-up: 
3 rounds: 
10 side delt raises (light DBs) 
20 banded tricep pulldowns 
10 downdog to pushup 
10 high kicks 

Strength/skill
4 x 8 ea leg: single leg romanian deadlift w/ 3 sec negative (lowering back down) 
-2 min Rest- 
8x8 dumbbell bench press w/ sec negative (lowering down) 
*work with partner, minimize rest between sets 

Conditioning: 

Every 4:00 x 5 Rounds. As fast as possible ea round: 
9 Deadlifts (225/155) 
12 Bar-Facing Burpees 
Run 200m 
*Score is our slowest round of the five.

THU, MAR 21ST WOD

Warm-up
High knees 6 laps
Butt kickers 4 laps
Samspson stretch 2 laps
Tabata 20/10 x 4 on bike, row or ski

EWOD
100m Run
10 cal Row
10 cal bike

200m Run
20 cal Row
20 cal bike

400m Run 
40 cal row
40 cal bike

Buy in or out: 10x10 cal ski erg

WED, MAR 20TH WOD

Warm-up:

6 min AMRAP:
15 Plate hops to 45# plate
15 cal row/bike
15 PVC OHS

Strength/skill:

5 x 3 pause (3sec) back squat
First working set @ 70%- work AHAP

Conditioning

Every 2 minutes x 3 Rounds (18:00):
A) 15/12 Calorie Row, 5 Power Snatches, 5 Overhead Squats
B) 15/12 Calorie Bike, 20 med ball situps (30/20)
C) 15 Box jump overs (24/20), 5 Thrusters, 5 CTB Pull-Ups
Barbell - 95/65

-Rest remaining time if finish early

 

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