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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, JUN 17TH WOD

Warm-up:

400m Run

Inchworm down & back

High kicks down & back

25 KB swings (medium)

 

Strength/skill:

Deadlift

On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

Conditioning:

3 RFT:
800m Run
40 KBS (1.5/1)
40 wallballs (20/14)
*25min cap

FRI, JUN 14TH WOD

Warm-up:

3 rounds:
Row 15 cal
1 lap monster walk
1 wall walk

Strength/skill:

Every 2 minutes, Back Squat:
3 @ 80%
1 @ 87%
4 @ 80%
2 @ 87%
5 @ 80%
3 @ 87%

 

Conditioning:

4 Rounds for time:
8 Devil press (35/25s)
Row 250m
8 Toes to bar
20/15 cal Bike
18 Minute Cap

THU, JUN 13TH WOD

Warmup:
Rotate EMOM x 9 mins:
Ski-Row-Bike
Build intensity
Then: coach's choice stretching

EWOD:
w/ a partner: 
7min:
100m run relays
9min:
50m prowler (45/25) relays
7min:
50m run relays

WED, JUN 12TH WOD

Warm-up:

#6 on board

Strength/skill:

Hang squat clean, On the Minute x 5:
Minute #1 - 2 @ 55%
Minute #2 - 2  @60%
Minute #3 - 2 @65%
Minute #4 -1 @ 70%
Minute #5 -1 @ 75%
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, working AHAP

 

Conditioning:

For time:
800m sandbag run (grn/red)
8 bar muscle ups
400m sandbag run
4 bar muscle ups
200m sandbag run
2 bar muscle ups
100m sandbag run
1 bar muscle up
*20 min cap
*mod 2:1 chest to bar pullups:BMU

TUE, JUN 11TH WOD

Warm-up:

3 rounds:
25 banded pull aparts
20 banded pull downs
30 sec top of ring support hold
30 sec HS hold

Strength/skill:

5min to warmup movements, work up to heavy snatch weight:

3 Sets:
20’ handstand walk (or 2 min attempts/holds)
15 Ring Rows (elevate feet if possible)
10 Strict Ring Dips
8 alt DB snatches (HEAVY)
Rest 2:00 between sets

 

Conditioning:
For time:
10,9,8….1
HSPU
Sandbag cleans (grn/red)
*50ft bear crawl sandbag pull after ea set

MON, JUN 10TH WOD

Warm-up:

6min AMRAP:
15 Jumping jacks
10 KB swings (medium)
Bear crawl down & backward

Strength/skill:

Deadlift
1 Sets of 5 - 73%
3 Sets of 3 - 75-79-83%
5 Sets of 1 – working AHAP.
After each set, 40 sec L-sit or tuck hold on rings

Conditioning:

Every 5min x 4 rounds:
75 Double Unders
25 Wallballs (20/14)
10 DB Box Step ups (24/20″ 50/35s)
*Max Rep Strict Pull Ups in remaining time
*Score is total Strict Pull Ups

FRI, JUN 7TH WOD

Warm-up:

3 rounds:
Row 15 cal
1 lap monster walk
1 wall walk

Strength/skill:

Every 2 minutes, Front Squat:

3 @ 75%
1 @ 85%
4 @ 75%
2 @ 85%
5 @ 75%
3 @ 85%

Conditioning:

For total time:
3 rounds:
15 power cleans (115/80)
20 hand-release pushups

2 rounds:
27/21 cal row
75 double unders

1 round:
60/40 cal bike
50 Slamballs (30/20)

*22min cap

WED, JUN 5TH WOD

Warm-up:

4 Rounds:

10 light alt DB press
10 ea delt side raises
10 BB OHS
10 BB power snatch
 

Strength/skill:

Snatch
On the 1:30 x 7 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch

-Start @ 55%, build up as possible
 

Conditioning:

For time:

10-8-6-4-2-4-6-8-10
Handstand Push Ups
Overhead Squats 115/80
16 Minute Cap

TUE, JUN 4TH WOD

Warm-up:
3 Rounds:
10 pushups
Monster walk 1 lap
10 KB snatch ea arm (med weight)

Strength/skill:

4 sets:
7 bench press (70%)
14 Russian KBS (AHAP)
200m double KB carry (1 in front rack, one at side, switch as needed, 1.5/1)
Rest 2 min between sets.

Conditioning:

For total reps:

12 Minute Running Clock
3:00 Max Rep KB Snatch (1.5/1)
3:00 Max Burpees to 6″ Target
3:00 Max Rep KB Snatch
3:00 Max Burpees to 6″ Target

*May alternate arms at any time on snatches

MON, JUN 3RD WOD

Warm-up:

3 rounds:
Run 200m
15 situps
20 banded pull aparts

Strength/skill:
-Retest your pullup/muscleup

-OR-

4 rounds:
10 ring rows w/3 sec negative
10 ring dips
10 banded lat pull downs
Accumulate 30sec chin-over bar hold

 

Conditioning:

Every 3min for 7 Sets:
400 Meter Run
10 Toes to Bar
*slowest* of the seven rounds is your score
*If unable to complete round, start new round every 3 minutes (max T2B eac round)

FRI, MAY 31ST WOD

Warm-up:

3 Rounds:

Samson stretch down
Duck walk back
Broad jump down
Bear crawl back

 

Strength/skill:

Every 2 minutes, Back Squat:

3 @ 75%
1 @ 85%
4 @ 75%
2 @ 85%
5 @ 75%
3 @ 85%

 

Conditioning

2 Rounds for time:
10 Bar Muscle-Ups (mod: 20 chest to bar pullups)
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (20/14)

*22min Cap

WED, MAY 29TH WOD

Warm-up:

3 rounds:
25 banded pull aparts

1 lap monster walk

5 KB snatch ea arm

10 KB halos

 

Strength/skill:

On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading - 55% of 1RM

Conditioning

For time:

Row 500m

21 Power clean (115/75)

21 KB swings (1.5/1)

Run 400m

15 Power clean

15 KB swings

Row 500m

9 clean
9 KB swings

TUE, MAY 28TH WOD

Warm-up:

3 rounds:

1 min single unders

1 min bicycle crunches

1 min Samson stretch

 

Strength/skill:

EMOM X 4 rounds:
Minute 1 – 12/10 Calorie Row
Minute 2 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (35/25)
Minute 3 - Handstand Walk Practice
Minute 4 - 10/8 Calorie Ski

 

Conditioning

15min AMRAP:

20 Abmat Situps

10 Sprawls

50ft bear crawl

30 sec OH KB hold (single KB, 1.5/1)

FRI, MAY 24TH WOD

Warm-up:

3 rounds:

Row 10 cal
15 KB swings (med)
5 ea arm KB push press
10 KB halos

Strength/skill:

10 min Handstand/walk practice

Gymnastics pulling program

Conditioning

Climb the ladder..
10 min AMRAP:
10/8 cal bike or row (alt)
3 push press (115/75)
10/8 cal bike
6 push press
10/8 cal bike
9 push press ….

THU, MAY 23RD WOD

Warm-up
3 Rounds:

5 walk the floors 

10 mountain climbers

10 walking leg swings

5ea leg alt lunges

EWOD
Run:

20 x 50m

15 x 100m

10 x 200m

*negative splits , max speed!!

 

TUE, MAY 21ST WOD

Warm-up:

3 rounds:
15 situps
30 mountain climbers
30 sec handstand hold

 

Strength/skill:

3 sets NFT, work AHAP on ea:

50ft single DB OH lunge walk

2 stone to shoulder AHAP

10 back extensions

2ea side sandbag getups (grn/red)

 

Conditioning
For Time:
1,000 Meter Row
Directly into:
30 alt DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs

MON, MAY 20TH WOD

Warm-up:

Run 400m

2 rounds:
20 banded pull aparts
20 banded shoulder press
20 banded good mornings

Strength/skill:
Gymnastics pulling program

Conditioning
For time:
Run 800m
25 DB Thrusters (50/35s)
Run 400m
25 BB thrusters (95/65)
Run 200m
25 sandbag thrusters (grn/red)
*18min cap
*may complete the thrusters in any order. Pick what order you want to do the implements in

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
Gypsum Colorado CrossFit, Eagle Colorado CrossFit, Edwards Colorado CrossFit, Avon Colorado CrossFit, Eagle-Vail Colorado CrossFit, Vail Colorado CrossFit.

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