Workout of The Day | CrossFit Down Valley

Warm-up:
1/2 Tabata each:
Jumping jacks
High Knees
Alt Cossack Squats
Mountain climbers

Strength/skill:
3 rounds:
2 min max reps lunge steps*
--1 min rest--
2min max reps hardest pullup variation (muscle up, C2B, pullup, ring row)
--1 min rest--
*Lunge weight:
R1: 95/65
R2: 135/95
R3: 155/105

Conditioning:
5 RFT:
9 Lateral burpees over DB
7 Devil Press (35/25s)
5 Double DB burpee box step overs (20", 35/25s)
*18min cap

Warm-up:
3 rounds:
1min bike/row
30 sec pigeon stretch ea side
8 hang squat cleans (light)
30 sec spiderman w/reach ea side

Strength/skill:
On the minute x 10 (5 rounds)
Even: 4 Front Squats
Odd: 8 Back Squats
*same weight for both movements, loaded to 57% of 1RM Front SQ

Conditioning:
For time:
10,9,8….1
Hang Squat Cleans (155/105)
20,18,16….2
Cals- Row or bike

*22min cap

Warm-up:
½ tabata each:
row or bike
Strict press w/ empty bar
Down dog to pushup
Ring rows

Strength/skill:
15min AMRAP for quality:
Max reps unbroken ring dips
Max reps unbroken strict pullups
Max reps unbroken strict press (75/55, no rack)

Conditioning:
10min AMRAP:
5 Deadlifts (@85% of 1RM)
10/7 cal bike or row
10 Toes to bar
--Rest 2 min--
10 min AMRAP
10 Deadlifts (@ 65% of 1RM)
10/7 cal bike or row
10 HSPU

Warm-up:
Row/bike 3 min, then
3 rounds w/ empty BB:
5 deadlifts
5 Power cleans
5 front squat
5 Push Jerk
5 Split Jerk

Conditioning:
On the 0:00
3min on, 3min off x 3 rounds:
3 Power Cleans
3 Front Squats
3 Push Jerks
Round 1: 95/65
Round 2: 135/95
Round 3: 155/105
--Rest 5min--
On the 20:00
8min to build to a heavy complex:
1 Power Clean
3 Front Squats
1 Split Jerk
*may start lighter than last weight used in first part

Post:
EMOM x 8 (4 rounds)
Even- Max effort KB prayer hold (AHAP)
Odd- 45 sec- max reps dual KB Gorilla row* 

Warm-up:
Run 400m
Then, 3 Rounds:
6 ea side spiderman w/reach
3 walkouts
Accumulate 1min HS hold

Strength/skill:
6 sets:
1 Hang Power Snatch
1 Squat Snatch
*Start @ 60% of 1RM Snatch, work up
**Perform 25 banded pull-aparts after ea set

Conditioning:
6 Rounds for max reps:
1min max burpee box jumps (24/20”)
--Rest 30 sec--
1min max T2B
--Rest 30 sec--

Warm-up:
4 rounds:
10 alt. Cossack squats
10 stiff-leg deadlifts w/ BB
10 front squats w/BB
5 burpees

Strength/skill:
On the minute x 8 (4 rounds):
Even: 5 Front Squats
Odd: 10 Back Squats
*same weight for both movements, loaded to 50% of 1RM Front SQ

Conditioning:
3 RFT:
40 wallballs (20/14)
25/20 cal bike or row
10 Single DB Devil press (50/35)

*20 min cap

Warm-up:
3 Rounds:
1min bike/row
10 Kang squats with PVC or BB
10 Back squats
30 sec bottom of squat hold

Strength/skill:
5 sets, resting as needed:
1 Pausing Back Squat (2s in bottom)
2 Back Squats
Set 1 @ 55%
Set 2 @ 60%
Set 3 @ 65%
Set 4 @ 70%
Set 5 @ 75%

Conditioning:
15min AMRAP:
35/25 cal Bike or Row
50 Single DB Hang Clean & Jerk (50/35)
50 Single DB Reverse Lunge
50 Deadlifts (185/135)

Warm-up:
½ Tabata each:
-Spiderman w/ reach
-Inchworm walkouts
-Push press with empty BB (bar in front rack on rest)
-Hang power clean +front squat

Strength/skill: (Floor)
A) 3 Sets:
2 Tall Cleans
1 Split Jerk
*Start at 35% of 1RM Clean and Jerk and Build
*Tall Clean: Video

B) Every 90 seconds x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
*build up from the last weight used on part A

Conditioning:
13 min AMRAP:
13 Renegade rows (30/20s. Pushup + L row + R Row= 1)
13 Double DB push press (30/20s)
13 Russian twists (single DB , 30/20)

Surprise EWOD!! 

Warm-up:
3 rounds:
20 plate hops
10 OH plate lunge steps
10 wall-facing squats
5 burpee pullups

Strength/skill:
None—warm up each movement of hero WOD

Conditioning:
“SAVARD”
AMRAP in 29 minutes
83 Double-Unders
27 Jumping Pull-Ups
10 Deadlifts (155/105 lb)
12 Hang Power Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
9 Burpees over bar
6 Chest-to-Bar Pull-Ups
3 ea leg front-rack lunges (155/105)
2 Clusters (155/105)
*Wear a Weight Vest (20/14 lb) if you have one

To honor the heroes of our armed forces, today we do the Hero WOD “Savard”. This hero workout is dedicated to Sergeant 1st Class Ryan J. Savard, US Army Special Forces, who made the ultimate sacrifice in combat on October 12, 2012, in Khanabad district, Afghanistan.

The rep scheme signifies:
– 29 minutes for Ryan’s age when he died
– 83 for the year he was born (02/27/1983)
– 27 for the day of his birthday
– 10 for the month when he died
– 12 for the day when Ryan died
– 12 for the year when he died
– 9 for the number of years he served in the army
– 3 for the 3 Bronze Stars with Valor awarded to Ryan
– 2 for the 2 Purple Hearts awards he received

Warm-up:
½ tabata each:
Mountain climbers
Ring Rows
V-ups
Handstand hold

Strength/skill:
15min AMRAP for quality
3 wall walks
6 strict pullups (weighted if possible)
6 strict ring dips (weighted option)
6 ea leg pistols

Conditioning:
4 RFT:
21 Wallballs (20/14)
18 alt DB Snatch (50/35)
15 Box Jumps (24/20”)
12 toes to bar

*24 min cap

Warm-up:
3 rounds w/ empty BB:
5 good mornings
5 back squats
5 strict press
5 Front squats
5 stiff-leg deadlifts
30 sec spiderman w/reach ea side

Strength/skill:
Front Squat
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 90%
Rest as needed between sets

Conditioning:
For max reps, Hi intensity:
2min max cal Row/bike
2min max Clean & Jerk (135/95)
---Rest 2 min---
2min max cal Row/Bike
2min max Power Snatch (115/85)
---Rest 2min---
2min max cal Row/Bike
2min max Thrusters (95/65)
*Score is cal + barbell reps
*Lo intensity: reduce rest by 1 min, move at slower pace. Weight stays the same

Warm-up:
½ tabata each:
Down-dog to pushup
Spiderman w/ reach
Kang Squat w/ PVC or BB
Thrusters w/ empty BB

Strength/skill:
0 to 5 minutes:
Build to heavy High Hang Squat Clean
5-10 minutes:
Build to heavy Hang Squat Clean
10-15 minutes:
Build to heavy Squat Clean

Conditioning:
For time:
Happy Birthday, Captain Dan!
40 Back Squats (135/95)
40 Double DB/KB Deadlifts (50/35s, 1.5/1s)
40 Slamballs (30/20)
40 Alt. DB Snatch (50/35)
40 Hand-release pushups

Warm-up:
2 Rounds:
10 down dog-plank-cobra
10 boot strappers
10ea side deep lunge w/rotatiom
20 jumping jacks

EWOD:
EMOM X 20 
Even: 15 burpees
Odd: 100m sandbag run (grn/red)
 

Warm-up:
3 rounds:
30 mountain climbers
30 plate hops
10 PVC OHS
10 PVC pass throughs

Strength/skill:
EMOM X 5 Rounds:
A) 45sec max reps T2B
B) 1 Power Snatch + 1 OHS @70% 
C) Rest

Conditioning:
Hi intensity track
For time, *15min cap:
100 Double Unders (200 singles)
21 Chest-to-bar pullups
21 OHS (115/85)
50 Double Unders
15 Chest-to-bar pullups
15 OHS

Lo-Intensity track:
5 RFT:
30 double unders (60 singles)
8 pullups with 3 sec negative
8 OHS (115/85)

Warm-up:
3 rounds:
1 min bike/row
25 jumping jacks
15 air squats

Strength/skill:
Back Squat 
10 reps @ 67%
8 reps @ 74%
6 reps @ 80%
4 reps @ 85%
2 reps @ 90%
*(Slightly heavier than last week) Rest as needed between sets

Conditioning:
Hi intensity track:
For time
30-20-10 
Deadlift (185/135)
Box Jump over (24/20")
*Immediately into,
10-20-30
KB Swings (1.5/1)
Cal Row/Bike

Lo Intensity track:
5 Rounds:
10 DL (225/155)
10 Goblet Stepups (5ea leg; 1.5/1, 20")
--Immediately into,
5 Rounds:
10 KB Swing (1.5/1)
10/8 cal row/bike

*18min cap for both Hi and Lo

Warm-up:
3 Rounds:
5 cal bike/row
10 cossack squats
10 ring rows
15 sec top of ring support hold
15 sec handstand hold

Strength/skill:
On at 15min clock:
10,9,8....1
Strict Pullups
Strict HSPU

*Handstand hold practice in remaining time

Conditioning:
Hi & Lo intensity tracks:
Every 4 minutes x 5 rounds:
20/14 cal Row or bike
10 bar-facing burpees
5 Power Snatch (115/80)
*Score is slowest round

 

Warm-up:
½ tabtata each:
Air squats
High knees
Shoulder circles
High kickers

 
Strength/skill: 

10min EMOM:

4 Clusters (Start @ 40-50% of 1RM clean, work up as possible)

Conditioning:
Hi Intensity Track: "Chief"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute

Lo Intensity Track: "Chief-ish"
19min AMRAP:
3 Power Cleans (135/95)
6 Hand release pushups
9 Medball squats (20/14)
 

Warm-up:
31 Reps each:
Hollow Rocks
Bike/ski/row cals
up down planks
Narrow squats
toe touches
 

EWOD:

Pre-Halloween WOD
13 min AMRAP:
13 Double unders
13 burpees to plate
13 cal bike or row

--rest 2 min--

13min AMRAP
*Pick an machine you didn't use above-
666m row/bike/ski
rest 1 min 
 

Warm-up:
3 rounds:
1 min bike/row
30 sec jumping jacks
30 sec downward dog hold
1 min kipping practice for T2B

Strength/skill:
Every 2min:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
*Same weight for both movements. Start @ 40% of 1RM Jerk, work up as possible

Conditioning:
Hi and Lo intensity tracks:
Every 6 minutes x 3 rounds:
12 burpees over DB
12 DB Snatch R arm (50/35)
12 OH lunge steps (50/35)
12 DB Snatch L arm (50/35)
12 toes to bar
*Score is slowest round