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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, JAN 15TH WOD

Warm-up:
3 rounds w/ light dumbbells
10 bent over row
10 push press
10 front-rack lunge steps
5 Thrusters

Strength:
3 rounds:
7 Dumbbell Floor Press ea arm (AHAP)
14 Double DB Bent over row
28 Banded pull-aparts

Conditioning:
On a 30min clock:
5 RFT:
20 lateral hops over DB (L+R=2)
15 Single DB OH lunge steps
10 Thrusters (115/75)
--Rest 5 min--
In remaining time, build to heavy complex of:
3 Front Squats + 1 Jerk (from floor)

 

THU, JAN 14TH WOD

Warm-up:
20 light man makers (Burpee/pushup/renegade row/thrusters)
3 rounds:
1 min bike/ski/row
10 situps

EWOD:
Every 2min x 3. Rest 2 min. Repeat Every 2min x 3:
40 Double Unders (attempts or 120 singles)
15/10 cal Row
*Rest until 2 min mark

Every 2min x 3. Rest 2 min. Repeat Every 2min x 3:
10 burpees to target
15/10 cal Bike 
*Rest until 2 min mark

 

WED, JAN 13TH WOD

Warm-up:
3 rounds:
5 High kicks ea leg
10 sprawls
10 jump squats
10 kang squats with empty BB

Strength/skill:
5 Rounds *18min to complete:
10 ea leg bulgarian split squats (holding DBs)
10 Russian KBS (AHAP)
Max effort side plank ea side 

Conditioning:
Every 5 min x 4 rounds:
20 Alt. DB Snatches (50/35)
40 Air Squats
20/15 cal bike or row
*Rest remainder of time. Score is slowest round.

 

TUE, JAN 12TH WOD

Warm-up:
1/2 tabata each:
Jumping jacks
Pike pushups
Hanging knee raises
Ring Row (hold at top during :10 interval)


Strength/skill::
18min AMRAP for quality:
3 ring muscle-ups (Mod: seated banded muscle ups)
6 HSPU (strict if possible)
6 Toes to bar


Conditioning:
15min AMRAP:
12 Box Jumps (24/20)
12 Deadlifts (135/95)
9 Bar-Facing Burpees
9 Hang Power Clean (135/95)
6 Chest-to-bar Pullups
6 Push Jerks (135/95)

MON, JAN 11TH WOD

Warm-up:
1/2 tabata each:
Row/bike
Air squats
Spiderman w/ reach
Down dog w/ toe taps

Strength/skill:
EMOM x 16 (8 rounds):
Min 1: 2 Front Squat
Min 2: 4 Back Squats
@75-77% of 1RM FSQ

Conditioning:
For time:
50/40 cal Row or bike
100 Double Unders (200 singles)
50 Wallballs (20/14)
100 Double Unders
50/40cal  Row or bike
*20min cap
 

 

FRI, JAN 8TH WOD

Warm-up:
3 rounds w/ light dumbbells
10 bent over row
10 push press
10 front-rack lunge steps
5 Renegade rows (Push up+ Row R+Row Left=1)

Strength/skill:
5 Rounds, EMOM:
1st min: 10 shoulder to OH 
2nd min: 10 back-rack lunge steps
3rd min: 20 banded pull aparts
*Same weight for both movements. Start light, build AHAP

Conditioning:
12min AMRAP:
3 Muscle ups (bar or ring)*
6 Front Squats (155/105)
12 Slamballs (40/30)

*Muscle up mod:6 ring rows + 6 ring dips ea round

THU, JAN 7TH WOD

Warm-up:
7min AMRAP
7 Ball slams
7 Air squats
7 Pushups
7 Jump Squats

EWOD:
Every 2min x 8:
4 sandbag pulls (2 up/ 2 back)
20 stepups
Rx+: wear weighted vest

alt EMOM X 20:
ODD: bike/row 20/14 cals
Even: 12 Situps or KBS

 

WED, JAN 6TH WOD

Warm-up:
3 rounds:
5 burpees
10 ring rows
20 sec top of ring row hold​
10 kang squats with empty BB

Strength/skill:
5 Rounds:
5 Deadlifts @ 75%
10 ea arm Single KB/DB floor press (AHAP)

Conditioning:
21-15-9
OHS (95/65)
Toe to bar
Directly into...
15-12-9
Thrusters (95/65)
Chest to bar pullups

*18min cap

 

TUE, JAN 5TH WOD

Warm-up:
1/2 tabata each:
Jumping jacks
Pike pushups
Hanging knee raises
Samson stretch


Strength/skill::
6 Rounds:
1 min- max reps HSPU
Rest 30 seconds
1min- max reps Power Cleans
Rest 30 seconds
*Power clean weight: Start at 70% of 1RM Power Clean, work AHAP


Conditioning:
5 rounds, 3min on, 1 min rest:
Rounds 1, 3min AMRAP:
50 double unders (100 singles)
21 burpees over abmat
Max Abmat situps in remaining time.
--Rest 1min--

*Each round, decrease burpees by 3. 
Round 2: 50 DU, 18 burpees, max situps
Round 3: 50 DU, 15 burpees, max situps
Round 4: 50 DU, 12 burpees, max situps
Round 5: 50 DU, 9 burpees, max situps

*score is # of situps

MON, JAN 4TH WOD

Warm-up:
1/2 tabata each:
Row/bike
Air squats
Spiderman w/ reach
Down dog w/ toe taps

Strength/skill:
EMOM x 16 (8 rounds):
Min 1: 1 Front Squat
Min 2: 2 Back Squats
@85-87% of 1RM FSQ

Conditioning:
20min AMRAP:
20 Wallballs (20/14)
20 Alt. DB Snatch (50/35)
20 Box jumps (24/20")
20 Single DB Push press (50/35)
20/14 cal bike or row

 

THU, DEC 31ST WOD

Warm-up:
4 Rounds, 30 sec each:
Spiderman pushups
Air Squats
Jumping jacks
Ice skaters
 

EWOD:
"20-20"
20 min AMRAP:
2 min row/bike cals
20 double unders (40 singles)
*score is cals

Finisher:
20 RFT:
1 sit up
1 box jump
1 burpee
1 pushup

 

 


 

WED, DEC 30TH WOD

Warm-up:
4 min bike or row, increasing intensity ea minute. Then:
3 rounds w/empty BB
7 bent over rows
7 front squats
7 push press
7 good mornings
7 hang power clean

Strength/skill:
Every 90sec x 9
1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

Conditioning:
5min AMRAP
7 Rounds of "Chief" (115/75)
Max cal bike/row in remaining time
--Rest 3 min--
5min AMRAP
6 Rounds of "Chief" (135/95)
Max cal bike/row
--Rest 3 min00
5 Rounds of "Chief" (155/105)
Max cal bike/row

*Score is total # of cals
"Chief"
3 Power Cleans
6 Pushups
9 Air squats

TUE, DEC 29TH WOD

Warm-up:
3 rounds:
10 cal bike/row
10 pushup to downdog
10 barbell good mornings
Strength/skill::
5 x 5 Deadlift – start @ 70%, work up
Conditioning:
20 min AMRAP:
20 Burpee Box jumps (24/20")
40/30 cal row/bike
80 double unders (160 singles)

MON, DEC 28TH WOD

Warm-up:
3 rounds:
1min row/bike (inc. intensity ea round)
30 sec spiderman w/reach ea side
30 sec bottom of squat hold

Strength/skill:
7 sets of 2 Pause Back Squats
*2 sec pause in bottom, explode up
*Start at 60% of 1RM Back Squat
*Work up to ~75%

Conditioning:
1 round for time:
25 Power Snatch (115/75)
25 OHS (115/75)
25 Squat Snatch (115/75)
*EMOM; starting at 1:00, stop and do 5 T2B
18min cap

 

THU, DEC 24TH WOD

Warm-up:
6 Rounds:
A) 20on/10off x6: bike or row, building speed
B) 10on/20off x 6: bike or row, AFAP

EWOD:
w/a Partner
For time and cals:
Partner "A" starts on unbroken reps of:
300 Air Squats
200 pushups
100 V-ups

Partner B:
Row/bike for cals

*When partner "A" breaks reps, they become "B" and switch. 
Repeat until reps are completed

 


 

WED, DEC 23RD WOD

Warm-up:
4 min bike or row, increasing intensity ea minute. Then:
3 rounds w/empty BB
7 bent over rows
7 front squats
7 push press
7 good mornings
7 hang power snatch

Strength/skill:
none

Conditioning:
12 Days of CrossFit
1 Thruster (115/75)
2 Hang Power clean (115/75)
3 Deadlifts (115/75)
4 burpees
5 Toes to bar
6 Box Jumps (24/20”)
7 Hand-release pushups
8 Goblet reverse lunges (1.5/1 KB)
9 KB Swings (1.5/1)
10 Abmat situps
11 Wallballs
12 Power Snatch (115/75)

*40min cap
*Performed like the song:
1 Thruster
2 HPC, 1 Thruster
3 DL, 2 HPS, 1 Thruster….

TUE, DEC 22ND WOD

Warm-up:
3 rounds:
10 pushup to downdog
10 ring rows
10 barbell good mornings
20 mountain climbers

Strength/skill::
5 x 5 Deadlift – start @ 65%, work up
-Rest 2 min-
5 x 8 barbell floor press- start @ 95/65 *slow and controlled reps
*20min cap

Conditioning:
For time:
5 rounds:
15/10 cal bike or row
10 C2B pullups

Directly into…

5 rounds:
10 Power Cleans (95/65)
10 push jerks (95/65)

*20min cap

MON, DEC 21ST WOD

Warm-up:
3 rounds:
1min row/bike (inc. intensity ea round)
30 sec spiderman w/reach ea side
30 sec bottom of squat hold

Strength/skill:
EMOM x 16 (8 rounds):
Min 1: 1 Front Squat
Min 2: 2 Back Squats
*bar loaded to 82% of 1RM FSQ

Conditioning:
12min AMRAP:
3 Power Snatch (135/95)
15 wallballs (20/14)

FRI, DEC 18TH WOD

Warm-up:
3 rounds:
30 jumping jacks
20 mountain climbers
10 ring rows
30 sec top of ring dip support hold


Strength/skill:
EMOM X 4 rounds:
1st min) 3 OHS @ 65%
2nd min) 6 ea leg single leg romanian DL holding KB or DB
3rd min) 40 sec plank (weighted if possible)
4th min) Rest
 

Conditioning:
15min AMRAP:
40 Single DB Hang Clean & Jerk (50/35lb)
30 box jumps (24/20")
20 Hand-release pushups
10 Deadlifts (225/155)
 

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