Workout of The Day | CrossFit Down Valley

Warm-up:
½ tabata each:
Kang squat w/pvc
High kicks
Jump squats
High plank w/ shoulder taps

Strength/skill (rack):
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

Conditioning:

3 RFT (12min cap):
15 Hang Squat Cleans (115/85)
15 Bar-over Burpees

Conditioning (outside):

20 min AMRAP:
200m Run, 3 "Over and Back" Hops, 3 single DB thrusters (50/35)
200m Run, 6 "Over and Back" Hops, 6 DB thrusters
200m Run, 9 "Over and Back" Hops, 9 DB thrusters
Continue to add (3) Hops + thruster per round.

Warmup:
3X EMOM:
Min 1: 100m run
Min 2: 15 air squats
Min 3: 8 walk the floor

EWOD:
25min AMRAP:
25 burpees
10x10m down & back shuttle sprints
25 double unders
10x10m down &back shuttles
Rest 30sec

Warm-up:
½ tabata each:
Shoulder circles
Pushup to downdog
V-Ups
Jump squats

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Muscle Cleans + 2 High hang Sq Clean
1 Push Jerk + 1 Split Jerk
*Start @ 30% of 1RM Cl & Jerk, work up to ~55%
--Then--
On the 6:00: Every 2min x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*work up from weight used in part 1- goal is to get to about 75-80% of 1RM

Conditioning (rack):
18min AMRAP:
20/15 cal bike
12 Toes to bar or chest to bars*
*Odd round: 12 toes to bar
*Even rounds: 12 chest to bar pullups
 

Conditioning (outside):
For time (30min cap), all performed with single DB:
50-40-30
Air squats
DB push press (50/35)

--Directly into:

40-30-20
Abmat situps
DB Snatch (50/35)

--Directly into:
30-20-10
Alt Pistols
Burpee DB Snatch

Warm-up:
½ tabata each
Inchworm walkouts
High Knees
Side lunges
Butt kickers

Strength/skill (rack):
Front Squat
Every 3 minutes x 5 sets::
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

Conditioning (floor):
For time (18min cap):
21 Deadlifts (115/85)
21 Box Jump overs (24/20”)
21 Power clean (115/85)
21 BJOs
21 Shoulder to OH (95/65)
21 BJOs
21 Power Snatch (95/65)
21 BJOs
21 OHS (95/65)
*May jump or step over for Rx

Conditioning (outside):
3 Rounds For time (30min cap):
800m Sandbag run (grn/red)
30 double KB suitcase deadlift (1.5/1s)
100m Sandbag front rack carry
100m KB farmer carry

Warmup:
Run 800m (10 sec pick up/ 4 sec jog)
Then 3 rounds:
5 burpees
10 air squats
15 jumping jacks

EWOD:
5 rounds for time (45min cap):
200m Run
Rest 30 sec
200m Run 
Rest 30 sec
200m Run 

Sub:
250m Row
200m Ski
0.3mile bike
*Rest 3 min between rounds
- All out effort, no pacing
-Choose hardest variation

Warm-up:
½ Tabata each:
High knees
Lunges
Shoulder circles
Plank (side plank on :10 interval)

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Snatch Drops
2 Tall Snatches
Complex Demo: Video
*start with empty bar, work up
--Then--
On the 6:00: Every 90sec x 5 Sets:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
*work up from weight used in part 1

Conditioning (rack):
5 RFT (15min cap):
5 Chest + toes to bar*
10 Front Squat (155/105)
15/12 cal row
*1 chest to bar pullup + 1 toes to bar = 1 rep

Conditioning (outside):
4min on, 1 min off x 5 rounds:
5 Devil Presses (35's/25's)
10 Hops Over Dumbbell (L+R=1)
15 Double Dumbbell Squats (35/25s)
10 Hops Over Dumbbell (L+R=1)
5 Devil Presses (35/25s)
*pick up where you left off after each rest

Warm-up:
½ Tabata each:
Jumping jacks
Spiderman with reach
Alt. leg V-ups
Down dog to pushup

Strength/skill (rack):
Front Squat
Every 3min x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%

Conditioning (Floor):
18min AMRAP:
6 Hang power clean (135/95)
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Conditioning (outside):
For Time (30min cap):
100 Double Unders, 50 AbMat Sit-ups
25 Alt DB Snatches (50/35)
80 Double Unders, 40 AbMat Sit-ups
20 Alt DB Snatches
60 Double Unders, 30 AbMat Sit-ups
15 Alt DB Snatches
40 Double Unders, 20 AbMat Sit-ups
10 Alt DB Snatches
20 Double Unders, 10 AbMat Sit-ups
5 Alt DB Snatches
*Every 3 Minutes [Starting at 0:00]:
200m Run

*3:1 single under mod. Aim for ~1min on ea run (scale distance if needed)

Warmup:
4 Rounds:
200m run
10 air squats
5 pushups

EWOD:
For total time:
Choose 1 as a buy-in. Different one as buy out:
5K Bike
3K Row
1K Run
--Then---
5 rounds:
100m farmer carry (AHAP)
200m Run
100m OH carry (AHAP)
200m Run
100m Front Rack carry (AHAP)
--- using 2 DBs or KBs

Warm-up:
3 rounds w/empty BB or sandbag:
7 power cleans
7 front squats
7 Kang squats (BB on back, hug sandbag)
7 burpees

Strength/skill (rack):
Front Squat
Every 3 min x 5 Sets:
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 2 Reps @ 80%

Conditioning (Floor):
For time (12min cap):
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Outside:
20 min AMRAP:
7 Sandbag power cleans (grn/red)
7 burpees over bag
200m run w/ sandbag

Warm-up:
½ tabata each:
High knees
Jumping jacks
V-ups
Jump squats

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Muscle Cleans + 2 Tall Squat Cleans
1 Push Jerk + 1 Split Jerk
*Start @ 30% of 1RM Cl & Jerk, work up to ~50%
*Complex Demo: Video
--Then--
On the 8:00: Every 90sec x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*work up from weight used in part 1

Conditioning (Rack):
7min AMRAP:
4 Bar Muscle-ups*
8 Front Squats (185/135)
12/9 Cal Bike
16 Toes to Bar

--Rest 3 Minutes--

7min AMRAP:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Cal Bike
16 Toes to Bar
*muscle up mod: 4 jumping BMU, 8 C2B or 8 jumping C2B
*front squats pulled from floor

Outside:
For Time (30min cap):
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50' Single Dumbbell Overhead Walking Lunge (Left arm, 50/35)
50' Single Dumbbell Overhead Walking Lunge (Right arm, 50/35)
30 Alternating Pistols
10 Devil’s Press (50's/35's)

Warmup:
2 rounds
15 hip bridges
10 total alt scorpions
10 total lunge with rotation left & right
100 m run
10 pushups
25 jumping jacks

EWOD:
3 rounds:
1000m/800m Row
400m Run
1 min rest
*20 min cap
--Then--
3 rounds:
50/30 cal bike
800m Run
1 min rest
*20 min cap
 

Warm-up:
½ tabata each:
Shoulder circles
Spider man w /reach
Sprawls
Stationary butt kickers

Strength/skill:
6 round EMOM:
Even: 4-8 HSPU (hardest variation)
Odd: 6 touch-n-go power clean (@65-70%- same weight for all rounds)

Conditioning (rack):
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

Conditioning (outside):
For Time:
600 Meter Run
50 Kettlebell Swings (1.5/1)
400 Meter Run
50 abmat situps
200m  Run With Kettlebell
50 abmat situps
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run

Warm-up:
½ tabata each:
mountain climbers
jump squats
down dog to pushup
Empty bar or single DB thrusters

Strength/skill (rack):
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
* Barbell Loaded at 65% 1RM Front Squat
--Rest 3 min--
On 13:00 mark, 3min AMRAP-
Strict pullups (mod: ring rows)

Conditioning (floor):
For time (18min cap):
5 Rounds:
30 Double Unders (60 singles)
15 Thrusters (75/55)
Directly Into...
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

Conditioning (outside):
10 RFT (28min cap)
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50's/35's)

Double Dumbbell Burpee deadlift: Video

Warmup:
2 rounds
200m Run
25m Lunge + twist
25m inchworm down
25m alt leg toe touch/kick
25m/ 25m side shuffle 

EWOD:
w/ a socially-distanced partner:
*one partner rows for 6 rounds, other partners runs. Then switch (12 rounds total)
12 rounds:
45/30 cal row (damper 10)
200m Run
10 synchro burpees
*On 3:30 or 4:00 or 4:30 (scale appropriately)
 

Warm-up:
½ tabata each:
jumping jacks
spiderman w/ reach
Push press w/ empty bar or single DB
Front squats or goblet squats
Bent over row w/ BB or DB

Strength/skill (Rack):
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
* Barbell Loaded at 63% 1RM Front Squat
--Rest 2 min--
EMOM X 5:
4-6 tempo pullups (3 sec hold w/chin over bar, 3 sec negative)

Conditioning: (Floor)

For Time (18min cap):
100 Double Unders
15 HSPU
21 Squat Cleans (135/95)
100 Double Unders
12 HSPU
15 Squat Cleans (135/95)
100 Double Unders
9 HSPU
9 Squat Cleans (135/95)

Conditioning (outside):
3 Rounds For Total Reps:

• 1 Minute Double Dumbbell Thrusters
• 1 Minute Double Dumbbell Power Cleans (1 head of DB touches ground)
• 1 Minute Over-and-Back Dumbbell Hops (L+R=1)
• 1 Minute Double Dumbbell Push Presses
• 1 Minute Burpees
• 1 Minute Rest

Dumbbells: 50's/35's

Warm-up:
½ Tabata each:
Down dog to pushup
High kicks
Burpees
PVC OHS

Strength/skill (FLOOR):
EMOM X 6:
5 Deadlift – start @ 65%, work up
-Rest 2 min-
EMOM X 6
8 barbell floor press- start @ 95/65 *slow and controlled reps

Conditioning (RACK):
16min AMRAP:

21/15 Cal Row
15 Toes to Bar
9 Overhead Squats (135/95)

Conditioning (OUTSIDE):
25min AMRAP
400 Meter Run
12 Russian KB Swings (2/1.5)
6 KB SDHP (2/1.5)
12 Alternating Pistols

EWOD:

"Baseline:
Run
1 mile for time
Rest 3 minutes
800m for time
Rest 2 minutes
400m for time
Rest 1 minute
200m for time 

Warm-up: 
½ tabata each: 
Air squats 
Planks with shoulder taps 
Empty BB push press 
Empty BB front squats 

Strength/skill (floor): 
A) EMOM X 4:  
3 Muscle Cleans 
3 Front Squats 
3 Push Presses 
Start at 35% 1RM Clean and Jerk and Build 
--Rest 2 min-- 
B) EMOM X 9: 
1  Squat clean & jerk 
-Build up from weight used in part A 

Conditioning (Rack): 
15min AMRAP: 
15/12 cal bike 
12 pullups (mod: jumping) 
9 Deadlifts (225/155) 

Conditioning(outside): 
50 Devil Press for time: 
2 minutes work, 2minutes rest: 
Buy in ea round: 
35 double unders (mod: 25 hops over DB) 
5 lateral burpees over DB 
-Then, Max reps Devil Press 

*Continue to work until 50 Devil Press are completed  

*score is total time to complete including rest 

*Every 3 rounds, add 1 minute to work interval (2min on, 2min  off x 3 rounds; 3min on, 2 min off x 3) 

 Warm-up:
½ tabata each:
Air squats
Lunges
Mountain climbers
V-ups

Strength/skill (Rack):
EMOM x 10:
1 Front Squat
3 Back Squats

*Use 69% of Your 1RM Front Squat For All Reps

-Then EMOM X 5:
5-10 strict Toes to bar

Conditioning (floor):
For time (15min cap):
21-18-15-12-9-6-3:
Push press (95/65)
KB Goblet box step-ups (1.5/1, 20”)

OUTSIDE WOD:
6 RFT:
8 Sandbag clean & Jerk (Green/red)
400m Run
100m Sandbag Run
8 Brute Force Burpees

Warm-up:
½ tabata each:
PVC back squats
mountain climbers
PVC OHS
jumping jacks

Strength/skill(rack):
EMOM x 10:
1 Front Squat
3 Back Squats
*Use 67% of Your 1RM Front Squat For All Reps
-Rest 2min -
EMOM X 5
5 Strict T2B

Conditioning (floor):
For Time (18min cap):
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees (Starting at 0:00)
* Barbell: 75/55
*Scale # burpees to take <35 sec

Outside:
3 RFT:
40 single KB goblet lunge steps (1.5/1)
40 KB Snatch
40 KB swings
*Every 2 min- Run 200m (starting at 0:00)