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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

THU, FEB 21ST WOD

Warm-up

3 Rounds:

10 leg swings
high knees down
butt kickers back
20 sec bike sprint

Conditioning

EWOD

2 groups: Group 1 runs, group 2 rests

15 rounds:
Shuttle run (inside) 4 laps, touch floor each time
15/10 cal bike
-tag next group

WED, FEB 20TH WOD

Warm-up 
3 rounds: 
20 PVC back squats 
duck walk down, burpee broad jump back 
1 wall walk 

Strength/Skill  

Every 2 minutes x 5 rounds 
3 Front Squats + 6 Back Squats + Max distance HS walk 

Round 1: 55% (of FSQ) 
Round 2: 60% 
Rounds 3-5: 65% 
**2 min rest b/w sets 

Conditioning 
For time: 
25-20-15-10-5: 
Box Jump Overs (24"/20") 
Toes to Bar 

-Directly Into… 

5-10-15-20-25: 
Hang Power Snatch (75/55) 
Wallballs (20/14)

TUE, FEB 19TH WOD

Warm-up 
6 min AMRAP: 
10 plate hops (35/25”) 
10 downdog to pushup 
10 med dumbbell clean + jerk 

Strength/Skill  
Every 5 min x 3 rounds: 
20 sec max reps hang power clean  
Rest 40 sec 
30 sec max reps hang power clean 
Rest 30 sec 
40 sec max reps hang power clean 
-Rest to 5min mark- 
Round 1: @65% 
Round 2: @ 70% 
Round 3: @ 75% 

Conditioning 
For time: 
150 double unders (mod: 60 lateral hops over bag) 
50 brute force burpees (60/40) 
100 double unders (mod: 40 lateral hops) 

Finisher: 
DB bench press + 50% for double reps x3 rounds: 
Perform a set of 8-10 reps DB bench press with HEAVY DBs, immediately perform double the reps with a set of DBs @50% of heavy DB weight 

-Work with partner, rest 2-3 min while your partner works

MON, FEB 18TH WOD

Warm-up 
3 Rounds: 
30 banded pull aparts 
inchworm down, bear crawl back 
15 banded good mornings 

Strength/Skill  
7x2 Deadlift 
*first working set @ 70%- work AHAP 

Conditioning 
18min AMRAP 
3 rounds of Cindy 
21/18 cal bike or row 

*Cindy: 
5 pullups 
10 pushups 
15 air squats

FRI, FEB 15TH WOD

Warm-up 
3 rounds: 
15 V-ups 
bear crawl down + backward 
10 light DB push press 

Strength/Skill  
4 rounds every 5 minutes 
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)  
10 Alt DB snatch (50/35)  
5 ring muscle ups 
-Rest remaining time 
*MU mod: 5 banded transition or 10 ring pullups or 10 ring rows + 10 ring dips 

Conditioning 
For time: 
40 slam balls (30/20) 
20 toes to bar 
30 slam balls 
15 toes to bar 
20 slam balls 
10 toe to bar 
10 slam balls  
5 toes to bar

THU, FEB 14TH WOD

Warm-up

3 Rounds with a partner:
10 alt situps
10 alt ball slams
10 alt pushups

Strength/Skill

none

Conditioning

EWOD

2 Rounds:
7min AMRAP:
14 sprawls
10 cal bike
-Rest 2 min-
7min AMRAP:
50 Double unders (100 singles)
10 cal Row

WED, FEB 13TH WOD

Warm-up 
6 min AMRAP: 
10 plate hops (35/25”) 
10 downdog to pushup 
10 PVC OHS 

Strength/Skill  
5 rounds, for quality:  
50 double unders (mod: 25 lateral bar hops) directly into: 
10 power snatch @60-70% (touch and go) 
-Rest 1-2 min between efforts 

Conditioning 
For time, w/a partner. You choose how to divide reps. One works, one rests: 
50 deadlifts (225/155) 
50 sandbag pull throughs (60/40, L+R=2) 
40 squat cleans (185/135) 
40 sandbag ground to overhead 
30 push jerk (155/105) 
30 sandbag bear complex 
20 Thrusters (135/95) 
20 sandbag OVER shoulder 
*25 min cap

TUE, FEB 12TH WOD

Warm Up

6 min AMRAP

10 Empty barbell hang clean

5 Jump squats

10 Leg swings (each leg)

5 Banded Good Mornings

Strength/Skill

20 Clean @ 70% 1RM
Rest 3:00
15 Clean @ 75% 1RM
Rest 3:00
10 Clean @ 80% 1RM
Percentages based on 1RM Power Clean
Clean reps can be Power, Squat, or a mix of both

Conditioning

12 min AMRAP:

2 Devil press (35/25)

2 box jumps (30/24)

4 devil press

4 box jumps

…. Continue to add 2 reps ea round

Finisher:
DB bench press + 50% for double reps x3 rounds:

Perform a set of 8-10 reps DB bench press with HEAVY DBs, immediately perform double the reps with a set of DBs @50% of heavy DB weight

-Work with partner, rest 2-3 min while your partner works

MON, FEB 11TH WOD

Warm-up

3 rounds:

2 laps banded monster walk

20 banded pull aparts

Samson stretch down + back

 

Strength/Skill

Back Squat:

1 x 8 @ 50%

1 x 10 @ 60%

3 x Max reps @ 65% + 10lb

 

Conditioning

For total reps:

4 rounds (not for time, 20min cap)

Max reps- unbroken hang power snatch (115/80)

Max reps- unbroken wallballs (20/14)

Max reps- unbroken strict pullups

 

Finisher:

Tabata Russian twists w/ wallball (20/14)

FRI, FEB 8TH WOD

Warm-up

3 rounds:

12 slow ring rows

Top of ring support (accumulate 45sec)

Handstand hold (accumulate 45sec)

 

Strength/Skill

EMOM, 5 rounds:

1: muscle up practice/attempts

2: DB bulgarian split squats 6 ea leg (AHAP)

3: Handstand walk/hold ME

 

Conditioning

4 rounds for time:

Max Hang Squat Cleans @ 65%
Bar Facing Burpees*
Subtract number of Squat Cleans from 30, and complete that many Bar Facing Burpees each round

THU, FEB 7TH WOD

Warm-up

2 Rounds, every 30 sec:

20 sec bike

20 sec jacks

20 sec alt plank rows

 

Strength/Skill

none

Conditioning

EWOD

In teams of 3:

Station A) Bike (cals):

10-20-10-40-10

10-40-10-20-10

*Men add 5 cals/round

*Odd rounds (10/15 cal rounds) are ARMS ONLY

Station B) Step-ups

10-20-30-40-50

50-40-30-20-10

Station C) Rest

*one person starts on each station. Must stay in order. Move to next station when person in front has finished work

*Rx+= weighted vest 20/14

WED, FEB 6TH WOD

Warm-up

3 rounds:

10 KB thrusters

1 wall walk

12 cal row

 

Strength/Skill

3 rounds

5 Push Jerk @ 80-85%

Alt w/

8 ea arm DB Row- AHAP

 

Conditioning

For time:

Buy in: 50/40 cal row

-Then-

3 rounds:

30 wallballs

20 OH KB lunge steps (1.5/1)

10 HSPU

-Then-

Cash out: 50/40 cal bike

TUE, FEB 5TH WOD

Warm-up

3 Rounds
Bike 15 Calories
10-15 Push-ups
30 Hollow Rocks

Strength/Skill

15 min to complete:
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM
Rest 3:00
5 Snatch @ 80% 1RM

*Squat or power snatch or mix

Conditioning

10 min AMRAP

2 double DB deadlift (50s/35s)

2 toes to bar

4 DB DL

4 toes to bar

6,6; 8,8….

*one head of ea DB touches ground on deadlift

Finisher:
DB bench press + 50% for double reps:

Perform a set of 8-10 reps DB bench press with HEAVY DBs, immediately perform double the reps with a set of DBs @50% of heavy DB weight

-Work with partner, rest 2-3 min while your partner works

MON, FEB 4TH WOD

Warm-up

7 min AMRAP:

20 russian kettlebell swings
10 Overhead plate lunge steps
10 banded lat pulldowns

 

Strength/Skill

Back squat:

1 x 8 @ 50%

1 x 10 @ 60%

3 x Max reps @ 65%

 

Conditioning

Every 3 minutes x 4 rounds:

15 Russian KBS (2/1.5)

15 Burpees over KB

Max reps double unders to 3min mark

*score is total #DU

*No rest between rounds

 

Finisher:

3 x Max reps strict chin-ups

*goal is ~10 reps, use band if needed

*Rest 2 min between sets

FRI, FEB 1ST WOD

Warm-up

3 rounds:
20 PVC pass throughs
10 OHS
10 light renegade rows

 

Strength/Skill

Every 5 min x 3 rounds:

20 sec max reps power snatch

Rest 40 sec

30 sec max reps power snatch

Rest 30 sec

40 sec max reps power snatch

-Rest to 5min mark-

Round 1: @65%

Round 2: @ 70%

Round 3: @ 75%

 

Conditioning

For time:

3 Rounds:
5 Handstand Push-ups
10 Overhead Squats (135/95)
15 Deadlifts (135/95)

-5 Rope Climbs-

3 Rounds:
5 Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Complete 3 Round Triplet, Then 5 Rope Climbs, Then 3 Round Triplet.

THU, JAN 31ST WOD

Warm-up

4 Rounds (2 laps per round):
High Knees
Butt kickers
Alt leg swings
broad jump
 

Strength/Skill

none

Conditioning

EWOD
Every 2 minutes x 8 rounds:
Row 30/24 cal

Alt EMOM 20 min:
Even: Bike 20/14 cal
Odd: 12 abmat situps

TUE, JAN 29TH WOD

Warm-up

3 rounds:

1 wall walk

10 V-ups

10 alt DB snatch (light)

 

Strength/Skill

4 rounds:

1ST min: Max distance HS walk

2nd min: 6-12 Toes to bar

3rd min: 12 alt DB snatch (AHAP)

 

Conditioning

2 rounds for time, with sandbag (60/40):

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
4 sandbag getups
12 Lungesters
4 Sandbag getups
9 Lungesters
4 sandbag getups

*20 min cap
Sandbag getup: https://www.youtube.com/watch?v=dghZiBHjq90

MON, JAN 28TH WOD

Warm-up

Row 500m

Then 2 rounds:

15 light wall balls

15 KB swings

Bear crawl down & back

 

Strength/Skill

5 rounds, 2 min to complete:

Max reps unbroken chest to bar pullups, immediately into max reps clean + jerk @ 60%

Rest 2 min b/w rounds, goal is to increase weight each round

 

Conditioning

5 rounds for max reps
1min Wallballs (20/14)

1min KB swing (1.5/1)

1min Row (cal)

1min rest

FRI, JAN 25TH WOD

Warm-up 
#3 on board 

Strength/Skill  
10 min to build starting weight for below complex:  

Squat Snatch 
5 Sets, every 2minutes: 
1 High Hang Squat Snatch + Overhead Squat 
1 Hang Squat Snatch + Overhead Squat 
1 Squat Snatch + Overhead Squat 

-Build to moderate weight 

Conditioning 
Every 4 min x 4 rounds: 
8 sandbag high pulls (60/40) 
12 power snatch (75/55) 
32 double unders 
Max reps OHS in time remaining (75/55) 
*1 min rest between round 
*Score is # of OHS

THU, JAN 24TH WOD

Warm-up

3 Rounds:

10 leg swings

10 ring rows

10 sit ups

10 lying toes to bar

1min bike

 

Strength/Skill

none

Conditioning

Partner up!
You work, I rest:

Row 100m Sprint on the minute x 10

-Then-

You work, I burpee

Row 200m x 10
Rounds 1-5: damper 1
Rounds 5-10: damper 10

 

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