Workout of The Day | CrossFit Down Valley

Warm-up:
3 rounds:
30 high knees
20 mountain climbers
10 cossack squats
10 scap pullups
10 hanging leg raises 

Strength/skill:
1min: HS walk/hold practice
rest 30 sec
1min: Pistol practice
Rest 30 sec
1 min: T2B practice

Conditioning:
For time (18min cap):
Complete 100 bar-over burpees
*Every 3min, including the start, peform 1 round of "DT"
DT:
12 Deadlift (135/95)
9 Hang Power Clean
6 Push Jerks

Warm-up:
1/2 tabata each w/ pair of light DBs:
Bike
Light Renegade rows (hold plan on :10 intervals)
Push press (hold at top on :10 intervals)
Burpee DB Deadlift (hold farmer carry on :10 intervals)

Strength/skill:
6 sets:
1 Clean Pull + 2 Power Cleans + 3 Front Squats
*Start @ 55% of 1RM clean, work up 

Conditioning:
4 rounds, 1 min ea station for max reps:
Bike (cals)
Wallballs (20/14)
Hand-release pushups
Rest 




 

Warm-up:
Run 800m
3 rounds:
10 lunge steps
15 air squats
10 alt leg v-ups
Broad jump down & back

Strength/skill:
5 rounds:
8 ea leg split squat (hold DBs)
8 GHD situps (or 16 med ball situps)
45 sec wall sit (+/- holding plate)
1 min double unders (or practice)

Conditioning
10min AMRAP:
4 Alt DB Snatch (50/35)
8 Chest to bar pullups
12 Box jumps (24/20")

*goal is to move fast! Scale appropriately to keep moving and keep intensity high

Warm-up:
1/2 tabata each
Jumping jacks
Wall walk w/ shoulder taps at top
Ring rows
Burpees to target

Strength:
Thruster 
3 x 3,, 2 x 2, 2 x 1
*Start @ 60% of 1RM Clean & Jerk, Work AHAP
*Pull from ground

Conditioning:
For time (20min cap):
50ft HS Walk (Mod: 6 wall walks)
6 rope climbs
1 min double KB prayer hold (1.5/1s)
50ft HS Walk
4 rope climbs
1min prayer hold
50ft HS Walk
3 rope climbs
1min prayer hold

 

Warm-up:
Rd 1: 30 sec ea station
Rd 2: 45 sec ea
Rd 3: 1 min ea
Mountain climbers
Plank w/ shoulder taps
Kang squats w/ BB
Jumping pullups
 

EWOD:
30 min AMRAP:
Min 0-10
2 pullups
4 pushups
6 air squats

Min 11-20
3 pullups
6 pushups
9 air squats

Min 21-30
4 pullups
8 pushups
12 squats

*wear a vest if vest is Murph goal

Then AFAP:
Run 
400m
800m x 2
400m 
Rest 1 min bw efforts

Warm-up:
3 rounds:
200m Run
15 air squats
10 high kicks

Strength/skill:
Deadlift
5 @ 60%, 4 @ 65%, 3 @ 75%, 3 @ 75%, 2 @ 85%, 2 @ 85%

Conditioning:
For time (20min cap):
800m Sandbag run
40 OHS (95/65)
30 OH Lunge steps
40 OHS (95/65)
800m Sandbag run

Warm-up:
1/2 tabata each:
Plate hops
Down dog with toe touches
Air squats
Samson stretch

Strength/skill:
Pause Back Squat
6-4-2 @ 65-75&, rest 45 sec between sets
Rest 2min and repeat 2 more times, work heavier if possible

Conditioning:
Every 4 min x 4 rounds:
50 Double Unders (100 singles)
6 bar-over burpees
9 Hang Power Cleans (115/75)
12 Shoulder to OH (115/75)
*Rest remaining time, score is slowest round



 

Warm-up:
Run 800m
3 rounds:
10 ring rows
20 sec HS hold
10 scap pullups
10 alt leg v-ups

Strength/skill:
4 rounds:
6 strict pullups (weighted if needed)
8 ring rows (elevate feet if possible)
100m mixed KB carry (1 KB front rack, 1 KB OH, switch positions at 50m)

Conditioning
3 rounds, 1 min ea station for max reps:
Alt DB Snatch (50/35)
Toes to bar
Bike (cal)
1 min rest between rounds

Warm-up:
5 min bike/row/run/ski
3 rounds w/ empty bar:
10 back squats
10 good mornings
10 lunge steps
10 push press

Strength:
6-4-4-3-3-3 Tempo back squat
Tempo is 3 sec down, 3 sec pause in bottom, 3 sec up, 3 sec rest
Use heaviest weight you can for each set-- start light, focus on form

Conditioning:
2 RFT (18min cap)
40 Dual DB Shoulder to OH (50/35s)
40 Dual DB Deadlift
40 Med ball situps (20/14) (or GHD situps for Rx+)
 

Warm-up:
2 rounds: 
50m each:
Jog, skip, shuffle right, 
shuffle left, back pedal
20 ring rows
20 floor press w/ med DBs
 

EWOD:
"Barbara +" (45min cap)
Buy-in:
Every 2:30 x 4 rounds: Run 400m
--Then--
5 rounds:
20 pullups
30 pushups
40 situps
50 air squats
Rest 3 min between rounds
*Wear vest if your Murph is vested

Warm-up:
3 rounds:
200m Run
15 air squats
10 pushups

Strength/skill:
Every 90 sec x  8 sets:
3 push jerk
*Starting @ 55%, work up

Conditioning:
3 RFT (22min cap):
200m sandbag Run (green/red)
15 burpees over sandbag
25 bearhug sandbag squats
*90 sec rest between round

Warm-up:
3 rounds:
10 cal bike/row
10 Hang power clean w/ empty bar
10 Front squats w/ empty bar
20 sec top of ring support hold
20 sec bottom of ring dip hold

Strength/skill:
Power Clean
3x3 @ 75%
3x2 @ 80%
3x1 @ 90%

Conditioning:
3 rounds:
2min to complete:
10 Ring dips
Max cal row in remining time
--Rest 1 min between rounds

--Rest 3 min--
3 rounds:
2 min to complete:
10 HSPU
Max cal bike
Rest 1 min between round

*Score is cals (bike + row)


 

Warm-up:
Run 800m
3 rounds:
20 plate hops
20 sec HS hold
10 scap pullups
10 alt leg v-ups

Strength/skill:
5 Rounds:
1 min rope climb practice (legless if possible)
Rest 30 sec
1 min HS walk practice
Rest 30 sec

Conditioning
For time (15min cap):
21 Toes to bar
21 KB headcutters* (2/1.5)
75 double unders (225 singles)
15 Toes to bar
15 KB headcutters
75 double unders
9 Toes to bar
9 KB headcutters 
75 double unders 

KB headcutters:

Warm-up:
5 min bike/row/run/ski
3 rounds:
10 PVC pass throughs
10 PVC OHS
10 PVC good mornings
10 high kicks each leg

Strength:
Deadlift
1x10 @ 65%
2x8 @ 72%
2x6 @ 77%
1x4 @ 82%

Conditioning:
5 RFT (15min cap):
10 Bar-over burpees
10 Curtis P (95/65)
*1 Curtis P= Power Clean + R lunge + L Lunge + push press
 

Warm-up:
12min AMRAP
1 min bike/row/run
5 hand-release pushups
5 ring rows
5 dips

Acessory work:
30 dumbbel bench press @ med-hvy weight
30 strict press @ 75% 
50 ring rows
100 Alt V-Ups
*break up reps as you'd like but finish each movement before moving to next
 

EWOD:
For time (25min cap):
27-24-21-18-15-12-9-6-3
Pullups
Pushups
Air Squats
200m Run between rounds

Warm-up:
1/2 tabata each:
Mountain climbers
Pike pushups
Wall walk w/ hold at top
Samson stretch

Strength/skill:
Every 90 sec x  8 sets:
3 push press
*Starting @ 55%, work up

Conditioning:
For max reps:
4 rounds, 1 min per station:
Wall Balls (20/14)
Toes-to-bar
Alt DB Hang Clean & Jerk (50/35)
KB Swings (1.5/1) 
Rest 1 min

Warm-up:
4 rounds:
10 cal bike/row
10 back squat w/ empty bar
10 down dog w/ alt toe taps
10 burpees

Strength/skill:
8-6-4-4-4 Tempo back squat
Tempo is 3 sec down, 3 sec pause in bottom, 3 sec up, 3 sec rest
Use heaviest weight you can for each set-- start light, focus on form

Conditioning:
For time (*20 min cap):
21-15-9
Power Snatch (95/65)
Cal bike
21-15-9
Power Clean (95/65)
Cal row
 

Warm-up:
Run 800m
3 rounds:
10 ring rows
30 sec handstand hold (+/- Shoulder taps)
10 PVC pass throughs
10 PVC OHS squats

Strength/skill:
4 Rounds (AHAP):
6 ea arm single DB strict press 
6 ea arm single DB Chainsaw row*
50m mixed KB carry (1 front rack, 1 OH)
50m farmer carry
 

Conditioning
For time:
4 rounds, 2 mins/2 mins/2 mins/3 mins each, of:
10 Chest-to-bar Pull-ups
12 Box Jump Overs (24/20)
In max reps in remaining time Overhead Squats (115/75)
Rest 1 min and then repeat until you reach 60 Overhead Squat reps.

*Rounds 1,2,3: 2 min
Round 4: 3 min

Warm-up:
3 rounds:
100m Run
10 PVC pass throughs
10 PVC OHS
10 PVC good mornings
10 high kicks each leg
 

Strength:
Deadlift
1x10 @ 60%
2x8 @ 70%
2x6 @ 75%
1x4 @ 80%

Conditioning:
12min AMRAP:
200m Run
6 Power Snatch (135/95)
6 OHS (135/95)

Warm-up:
7min AMRAP:
20 Jumping jacks
5 inchworms
10 stepout + squat
15 ring rows

Acessory work:
3 sets
10 Cuban Press**
7 BB bent over row (med-hvy)
15 DB Bench press (med-hvy)
25 GHD situps (mod: med ball situps)
*15min cap
 

EWOD:
20min AMRAP:
15 Pullups
30 pushups
60 Air squats
THEN
1 mile Run

**cuban press: