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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, NOV 26TH WOD

Warm-up:
1/2 tabata each:
Bike/Row
Jump Squats
Samson stretch
Hang Sq clean w/ empty bar

Strength:
Squat Clean
3 x 3 Reps @ 65%
3 x 2 Reps @ 75%
4 x 1 - working AHAP

Conditioning:
4 RFT (20 min cap):
18 Slamballs (40/30)
18 Steps ups holding Slamball (20")
22/18 cal bike or row

WED, NOV 24TH WOD

Warm-up:
2 rounds:
Inchworm + Scorpion 25ft
Bear crawl 25ft
Duck Walk 25ft
Crab walk 25ft
High kicks 25ft
Butt kickers 25ft

Strength/skill:
Back Squat
5 x 10 reps @ 50-60%
Rest as needed between sets

Conditioning:
10 min AMRAP:
2 Shoulder to OH (135/95)
1 Bar muscle up (Mod 2:1 Chest to bar, band if needed)
4 Shoulder to OH  
2 Bar muscle ups
6 Shoudler to OH
3 Bar muscle ups
*Keep adding 2 Shoudler to OH and 1 BMU ea round

TUE, NOV 23RD WOD

Warm-up:
1/2 Tabata each:
Burpees
Shoulder circles
Top of rings support hold
HS hold

Strength/skill:
5 rounds:
1min- max reps HSPU
rest 30 sec
1min- max reps ring rows (elevate feet if possible)
rest 30 sec

Conditioning:
Every 4 minutes x 5 rounds:
15 Deadlifts (225/155)
60 Double Unders (120 singles)
15 Box Jump Overs, 24/20 in
*Score is slowest round

 

MON, NOV 22ND WOD

Warm-up:
1/2 tabata each
Row/bike
Air squats
Jumping jacks
Ice skaters

Strength/skill:

On a running clock;
0:00- 10:00- find 1 RM Power Snatch
10:00-20:00- find 1 RM Power Clean

Conditioning:
15min AMRAP w/ a partner
12 wallballs each(20/14) 
15/12 cal bike,row or ski
*Partner A does 12 wallballs then partner B does 12 wallballs, then A bikes, then B bikes
*Rest while partner works
 

FRI, NOV 19TH WOD

Warm-up:
1/2 tabata each:
Jump rope
Knees to elbow
Speed steps
HS hold

Strength:
EMOM, x 8 rounds:
Even mins: 5-10 Toes to bar
Odd mins: 5-10 HSPU
*pick a number from the beginning that you think you can hit every round

Conditioning:
Every 4 min x 5 rounds:
15 Front Squats (135/95, from floor)
15 Chest to bar pullups
Max double unders in remaining time

*Score is # dubs

THU, NOV 18TH WOD

Warm-up:

-3 rounds:
Inchworm 25ft
Traveling SL DL touch 25ft
--400m run
-3 rounds:
5 burpees
30 jumping jacks
 

EWOD:
Buy in:
1 mile Run

Then--
20min AMRAP
20 cal bike
20 pushups
20 cal ski or row

Cashout:
1 mile Run

WED, NOV 17TH WOD

Warm-up:
1/2 tabata each:
High knees
Duck walk
Samson stretch
Cossack squats

Strength/skill:
Pause back squat (3 sec pause in bottom)

Set 1-3: 60% 1RM Back Squat
Set 4-5: 65% 1RM Back Squat
Set 6-7: 70% 1RM Back Squat

Conditioning:
4 RFT (12min cap):
10 Power Cleans (135/95)
30 wallballs (30/20)
 

TUE, NOV 16TH WOD

Warm-up:
1/2 Tabata each:
bike/row
Empty bar strict press (OH hold on :10 interval)
Mountain climbers
Bent-over rows w/ empty bar

Strength/skill:
5 rounds:
1min- max reps strict press (95/65)*from floor
rest 30 sec
1min- max reps strict pullups (banded if needed)
rest 30 sec

Conditioning:
For time (22min cap):
15-12-9-6
Devil Press (50/35s)
Bike/row cal
--Directly into:
6-9-12-15
Dumbbell-facing burpees 
Bike/row cal


 

MON, NOV 15TH WOD

Warm-up:
Run 400m
2 rounds:
Bear crawl down and back
Inchworm/scorpion down
Duck walk back

Strength/skill:

Power Snatch
Complete as 4 waves of 3-2-1. No rest between reps, but rest as needed between waves.
Set 1: 55-60-65% 1RM
Set 2: 60-65-70% 1RM
Set 3: 65-70-75% 1RM
Set 4: 70-75-80% 1RM

Conditioning:
4 RFT (25min cap):
400m Run
100m Single KB suitcase carry (1.5/1)
20 box stepups w/KB (24/20", 1.5/1)
20 KB SDHP (1.5/1)
 

FRI, NOV 12TH WOD

Warm-up:
1/2 tabata each:
Jump rope
Bike
Knees to elbow
Jump lunges

Strength:
None

Conditioning:
8 min AMRAP:
Bike (cal)

Rest 2 Minutes

8min AMRAP:
1 Rope Climb 
10 Double Unders (2x single unders)
1 Rope Climb 
20 Double Unders
1 Rope Climb 
30 Double Unders
…Continue to add 10 double unders each round.

Rest 2 Minutues

In 8 Minute Window:
Establish 5RM Deadlift
*score each part individually 

Post:
4 rounds:
Plank Hold, 1 min
Side Plank, L 30 secs/R 30 secs
Rest 1 min

THU, NOV 11TH WOD

Warm-up:
400m Jog
2min bike
2 min row
2 min ski
 

EWOD:
"Longest Mile"
4 rounds:
100m Run 
10 burpees
100m Run
10 Air squats
100m Run
10 pushups
100m Run
10 situps 

*Goal is sub 20min
*Challenge: wear a vest

WED, NOV 10TH WOD

Warm-up:
1/2 tabata each:
Banded pull aparts
Downdog to pushup
HS hold
Samson stretch

Strength/skill:
Split Jerk (from rack):
6 X 2 reps, starting @ 65%, working AHAP

Conditioning:
15 min AMRAP:
20 HSPU
100 Walking Lunge steps
20 Hand-release pushups
75 Air Squats
20 pushups
50 alt Pistols
 

TUE, NOV 9TH WOD

Warm-up:
1/2 Tabata each:
Burpees to plate
bike/row
Plate squats
Bretzel stretch

Strength/skill:
3 rounds, each round AFAP: 
10 Front Squats, 75/55
6 Lateral Burpees Over Bar
8 Front Squats, 95/65
8 Lateral Burpees Over Bar
6 Front Squats, 115/75 lbs
10 Lateral Burpees Over Bar
**Rest 3 mins between each round. Pick weigths where all sets can be unbroken
*20min cap

Conditioning:
7 RFT:
9 Toes-to-bar
12 single DB Should to OH (50/35, 6ea arm)
*12 min cap


 

TUE, NOV 16TH WOD

Warm-up:
1/2 Tabata each:
bike/row
Empty bar strict press (OH hold on :10 interval)
Mountain climbers
Bent-over rows w/ empty bar

Strength/skill:
5 rounds:
1min- max reps strict press (95/65)*from floor
rest 30 sec
1min- max reps strict pullups (banded if needed)
rest 30 sec

Conditioning:
For time (22min cap):
15-12-9-6
Devil Press (35/25s)
Bike/row cal
--Directly into:
6-9-12-15
Dumbbell-facing burpees 
Bike/row cal


 

MON, NOV 8TH WOD

Warm-up:
1/2 Tabata each:
Mountain climbers
Pushup to down dog
Empty bar push press
Jump squats w/ empty bar on back

Strength/skill:

Every 1 min x 5 rounds:
2 Power Snatches @ 70% 1RM
-- Rest 1 min --
Every 1 min x 5 rounds:
2 Power Clean & Push Jerk @ 70% 1RM
Touch and go reps.

Conditioning:
3 RFT (25min cap):
15 Clean & Jerks (95/65)
25 Abmat Sit-ups
15 Pullups 
25 Abmat Sit-ups
15 Power Snatches (95/65)
--Rest 1 mins between each round.

FRI, NOV 5TH WOD

Warm-up:
400m Run
Then 2 rounds w/ empty bar
10 back squat
10 push press
10 good mornings
10 Thrusters

Strength:
5 rounds
2 Push Press + 2 Push Jerks + 1 Split Jerk
*Working between 60-70%, from rack

Conditioning:
For time:
400m Run
16 Alt Dumbbell Snatches (50/35)
16 Thrusters (115/75)
32 Slamballs (30/20)
400m  Run
32 Slamballs (30/20)
16 Thrusters (115/75)
16 Alt Dumbbell Snatches (50/35)
400m  Run

WED, NOV 3RD WOD

Warm-up:
1/2 tabata each:
PVC pass throughs
Jump squats
Alt leg V-ups
Kang Squats w/ empty bar

Strength/skill:
Every 1 min for 16 mins, alternating between:
6-10 Strict Ring Dips
6-10 single DB OH squat- work up AHAP
6-10 Toes-to-bars
Rest

Conditioning:
15 min AMRAP
15 bar-over burpees
10 power cleans (135/95)
3 wall walks

 

TUE, NOV 2ND WOD

Warm-up:
1/2 Tabata each:
Burpees to plate
bike/row
Plate squats
Bretzel stretch

Strength/skill:
None

Conditioning:
For time:
5 rounds of: 
50 double unders
2 Rope Climbs
-- Rest 2 mins --
4 rounds of: 
Row 400/300m
30 Wall Balls (20/14) 
-- Rest 2 mins --
3 rounds of:
Bike 1/2 mile
25 Box Jumps (24/20)
*40min cap

MON, NOV 1ST WOD

Warm-up:
1/2 Tabata each:
Mountain climbers
Pushup to down dog
Banded pull aparts
Jump squats

Strength/skill:
Every 2 min x 6 sets:
5 OHS -- start @ 60%, work up AHAP

Conditioning:
The Fittest Experience Qualifier 22.5
10 Minute AMRAP
4 Bar Muscle Ups (mod: 8 Chest to bar +/- band)
8 Alternating Pistols (Mod: assisted pistols or 16 air squats)
12 KB Swings (1.5/1)
 

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