Workout of The Day | CrossFit Down Valley

Warm-up:
1/2 Tabata each:
Row/bike
Air squats
Empty bar strict press
Empty bar hang squat clean

Strength/skill:
Clean & Split Jerk
5 x 2
*start at 55%, work AHAP

Conditioning:
5 x 3min AMRAP
12 Chest to bar pull-ups
12 Hang Power Clean 115/75#
9 Bar-Over Burpees
Rest 1min b/w AMRAPs
*Pick up where you left off each round to score total rounds & reps

Warm-up:
1/2 tabata each:
Shoulder circles
Mountain Climbers
OH Barbell hold
Hang Power clean w/ empty bar

Strength/skill:

Push Press
12 min EMOM:
Min 1 & 2: 8 reps @ 50%
Min 3 & 4: 6 reps @ 60%
Min 5 & 6: 4 @ 70%
Min 7 & 8: 2 @ 80%
Min 9 & 10: 4 @ 70%
Min 11 & 12: 6 @ 60%
Min 12 & 13: 8 @ 50%

Conditioning:

4min AMRAP X 4 Rounds:
15/10 cal bike/row
10 Bar-over burpees
Max reps OHS 
--Rest 1min between rounds, score is # OHS
*OHS weight:
Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95

Warm-up:
3 rounds:
10 renegade rows
10 floor press
100m Run
--Then, 5min EMOM:
5 Burpees, add 1 burpee every minute

EWOD:
Murph Prep:
8 x 200m Run AFAP
*Rest 30 sec b/w rounds

--Then--

2 rounds:
50 pullups
75 pushups
100 Air Squats
*wear vest if vest is goal
 

Warm-up:
4 rounds:
30 sec jumping jacks
30 sec plank w/ shoulder taps
30 sec wall sit
30 sec V-ups

Strength/skill:
15 min EMOM (5 rounds):
1st min: 45 sec max toes to bar
2nd min: 45 sec max double unders (or attempts)
3rd min: 40 sec HS hold (w/ shoulder taps if possible)

Conditioning:
For time:
1500/1250m Row or 100/80 cal bike
80 Wallballs (20/14)
40 Medball situps (20/14)
30 Deadlifts (225/155)
*20min cap
 

Warm-up:
1/2 Tabata each:
Banded pull aparts
Down dog w/ toe taps
Hang Power Cleans w/ empty bar
Front squats w/ empty bar

Strength/skill:
Clean & Jerk 
2 x 3 @ 70%
3 x 3 @ 80% +
*Reps do NOT have to be touch-and-go

Conditioning:
9min AMRAP:
10 Chest to bar pullups
10 Sandbag box step-ups (green/red, 24/20")
--Rest 3 min--
9 min AMRAP:
10 Hang Power clean (115/75)
10 Sandbag box step ups

Warm-up:
1/2 Tabata each:
Row/bike
Air squats
Empty bar strict press
Empty bar back squat

Strength/skill:
Back Squat 
6x2 @ 80%

Conditioning:
Age Group Online Qualifier #1

5 RFT:
15 HSPU (mod: pike or box pushups)
15 double dumbbell shoulder-to-overheads (50/35s)
15-cal. row/bike

Time cap: 20 min.

Warm-up:
1/2 tabata each:
Shoulder circles
Mountain Climbers
OH Barbell hold
Hang Power clean w/ empty bar

Strength/skill:

15 min EMOM (5 rounds):
1st min: Max reps strict press (75/55)
2nd min: 8 slow bent over rows (75/55)
3rd min: 40 sec HS hold (w/ shoulder taps if possible)

Conditioning:

Age Group Online Qualifier #2
For time (20 min cap):

60 Abmat sit-ups
6 rope climbs (mod: 18 ring rows)
60 weighted box step-ups (20/14lb to 24/20" box)
50 sit-ups
5 rope climbs (mod: 15 ring rows)
50 weighted box step-ups
40 sit-ups
4 rope climbs (mod: 12 ring rows)
40 weighted box step-ups

*Rx +: perform pistols instead of step-ups

Warm-up:
3 Rounds, 30 sec each:
Bike/Row
Hand-release pushups
Scap pullups

EWOD:
Murph Prep:
20 min x 2 rounds:
6 rounds:
5 pull ups
10 pushups
15 Squats
Max distance run in remaining time
--Rest 3 min between 20min rounds
*Try to match distance on round #2
*Wear vest if vest is goal
 

Warm-up:
4 rounds:
1min bike/row
30 sec plank w/ shoulder taps
30 sec wall sit

Strength/skill:
Back Squat
6 x 2 @ 80%

Conditioning:
For time:
Buy in: 50/40 cal bike or row
The 2 Rounds:
15 T2B 
15 HSPU
30 Double unders
12 T2B 
12 HSPU
30 Double unders
9 T2B
9 HSPU
30 Double unders
*20min cap
 

Warm-up:
1/2 Tabata each:
Banded pull aparts
Down dog w/ toe taps
Banded bent-over row
Jumping Jacks

Strength/skill:
Snatch + OHS
3 sets: 2+2 @ 60% 
2 sets: 2+1 @ 70- 80%

Conditioning:
3 RFT:
8 C2B Pullups
12 Devil Press (35/25s)
16 Box Jump Overs (24/20")
*15min cap

Warm-up:
1/2 Tabata each:
Row/bike
Air squats
Empty bar strict press
Empty bar front squat

Strength/skill:
None

Conditioning:
40 min EMOM:
Min 1: 14/10 Cal Bike (12/9 Cal Row)
Min 2: 10 Shoulder to OH (135/95)
Min 3: 10 Hang Power Clean (135/95)
Min 4: 10 Front Squat (135/95)

*All weights pulled from floor. Goal is pick a weight from the beginning that you can stick with the whole time. 

Warm-up:
6 min AMRAP
12 Alt lunges
6 Kang Squats w/ empty bar
30 sec bar OH hold
12 mountain climbers (L+R=1)

Strength/skill:

6 sets:
3 Deadlifts @ 75-85%
6 strict T2B

Conditioning:
2 RFT:
30 Dual DB Front Rack Lunge Steps (50/35s)
30 burpees over DB
30 Dual DB Front Rack Lunge Steps (50/35s)
--Rest 2min between rounds
*15 min cap

Warm-up:
4 Rounds:
200m Run
25m Duck Walk
25m High knees
4 Rounds:
5 ring rows
5 hand-release pushups
5 jump squats

EWOD:
Murph prep:
For time:
400m Run
25 pull ups
50 Pushups
75 Air Squats
400m Run 
*wear vest if vest is goal

Finisher:
5 rounds:

30 sec supermans
30 sec hollow rocks
 

Warm-up:
3 rounds:
100m Run
15 Air Squats
10 high kicks ea leg
10 sprawls 

Strength/skill:
Hang Clean + Clean + Jerk
Sets 1-3: 2+1+1 reps @ 75%
Sets 4-6: 1+1+1 reps @ 85%

Conditioning:

This workout was written to commemorate our original gym dog, loyal companion, and best friend, Tucker. He was assisted across the rainbow bridge on the evening of 4/21/21 at home surrounded by his siblings Waffles and Newman, as well as his loving owners Roy and Laura. He lived a very happy and fulfilling 12 years. Tucker was a large part of the CFDV community and a beloved companion and best friend to Roy and Laura. For many years Tucker was a fixture at the gym and he was always excited to come to CFDV for class to support all of his CrossFit friends. He was always eager to join in on a good workout, or to just support our athletes after a hard workout.  It is only fitting that we honor his love of the CFDV community with a memorial WOD.  This WOD is named “Mr. Tucker.”

"Mr. Tucker"

21 min AMRAP

4 x 50m Shuttle sprints (25m out + 25m back= 1)

21 Plank Rows (30/20, L+R= 2)

12 Clean and Jerks (105/75)

This workout represents some of the movements/experiences that Tucker loved the most at CFDV. Whenever we would do planks he would always pick someone to place his squeaky toy on their back. It was always an honor to be chosen for this duty.  Whenever Roy would do shuttle sprints he would jump up and excitedly join in, and finally, whenever Roy or Laura would watch CrossFit videos at home he would perk up at the sound of a barbell hitting the ground in the hopes that he could join in on the workout. With this in mind, we honor his memory with some hard work and fun.

Warm-up:
1/2 Tabata each:
Jumping jacks
Row/bike
Samson stretch 
V-ups

Strength/skill:
5 Sets:
2 Hang Sq Snatch + 1 Sq Snatch from floor
*Start @ 65% of 1RM snatch, work AHAP

Conditioning:
For time (20min cap):
50/40 Cal bike or row
40 Alt Pistols
30 Box Jumps (24/20")
20 HSPU 
30 Box Jumps (24/20")
40 Alt Pistols
50/40 Cal bike or row
 

Warm-up:
3 rounds:
1 min bike/row
10 alt. cossack squats
10 BB good mornings
10 BB back squats

Strength/skill:
Back Squat
4 x 5 @ 80-85%

Conditioning:
20min AMRAP
400m Run
18 Toes to bar
18 Single DB Clean and Jerk (50/35)
•Switch arms on DB Every 6 Reps, 1 head of DB touches ground

Warm-up:
6 min AMRAP
12 Alt lunges
12 empty bar push press
30 sec bar OH hold
12 mountain climbers (L+R=1)

Strength/skill:

Power Snatch
8 min to find heavy 1 Rep Power Snatch
- Rest 2:00
For Time:
20 Reps @ 70% of the weight from part A

*16min cap

Conditioning:
8 min AMRAP:
15 Hang Power Cleans (75/55)
12 Thrusters (75/55)
9 Burpee Box Jumps (24/20")
**Rest 3 min**
6 min AMRAP
12 Hang Power Cleans (75/55)
9 Thrusters (75/55)
6 Burpee Box Jumps (24/20")

 

Warm-up:
1/2 Tabata each:
Ring rows
DB Floor Press
Duck Walk
row/run or bike

EWOD:
Murph prep:
20min AMRAP:
3 Pullups
6 Pushups
9 Air Squats
Then:
1 mile Run 
*wear vest if vest is goal

Warm-up:
4 Rounds:
30 sec bike/row moderate
15 sec hard
10 Kang Squat
15 Air Squats
Strength/skill:
Back Squat
6 X 2 @ 80%

Conditioning:
5 rounds for time:
200m Sandbag Run (Green/red)
12 Sandbag Front Squats
100m Single KB Farmer Carry (1.5/1)
12 KB Goblet Lunge steps

Warm-up:
1/2 Tabata each:
Jumping jacks
Row/bike
Samson stretch 
V-ups

Strength/skill:
5 sets:
2 Power Clean + 1 Squat Clean + 1 Jerk
* start @ 65% of 1 RM clean & jerk,  work AHAP

Conditioning:
For total reps:
6min AMRAP
3,6,9,12,15...
Cal bike/row
Toes to bar
--Rest 2 Min--
5 min AMRAP:
3,6,9,12,16...
Cal bike/row
Devil press (50/35s)
--Rest 2 min--
4 min AMRAP
Max calories bike/row