Workout of The Day | CrossFit Down Valley

Warm-up:
3 Rounds:
20 jumping jacks
30 sec handstand hold
20 mountain climbers
30 sec samson stretch ea side

Strength/skill:
5 x 2 Squat Clean & Jerk 70-90%
Rest ~2min b/w sets

Conditioning:
5 RFT:
10 Deadlifts (225/155)
15 Double DB Power Cleans (50/35)
10 Toes to bar
15 Double DB Floor Press (50/35)
*20 min cap

Warm-up:
4 Rounds:
bike or row
30 sec slow, 20 sed moderate, 10 sec fast
Then 2 rounds:
10 ring rows
10 Kang squats w/pvc
10 alt side lunges

Strength/skill:
Alt every 90 seconds x 6 rounds:
1) 5 Push press *starting @ 65%, working AHAP
2) 8 bent-over rows w/ same weight

Conditioning:
For time:
Complete 75 burpees to 6" Target
Every 2 min (including the start), stop and do: 
9 Double DB Deadlifts (50/35s)
6 Double DB Hang Power Cleans (50/35)
3 Double DB Shoulder to OH
*18 min cap

Warm-up:
3 Rounds:
20 high knees
15 air squats
10 step ups
5 pushups 

EWOD:
Row 2,000m, 3mile bike
Rest
At the 10:00 mark:
7 min AMRAP:
10 Burpees
15 slamballs (30/20)
Rest
At the 20:00 mark:
Row 2,000m/ 3 mile bike
*try to hold pace from above or faster. 

Warm-up:
½ tabata each:
Air Squats
Plank w/ shoulder taps
Pushups
Top of ring support hold

Strength/skill:
10min EMOM
3 pause front squat (3 sec pause in bottom) @ 60-70%
--Rest 2 min--
10min EMOM:
30 sec max effort ring dips

Conditioning:
10min AMRAP
10 Alt Single DB Devil Press (50/35)
10 Alt Pistols (Mod: assisted pistols or 15 air squats)
10 Chest to bar pullups (Mod: jumping C2B)

Warm-up:
3 Rounds
10 PVC pass throughs
10 PVC OHS
10 Down dog to push-up
45sec Wall sit

Strength/skill:
Power Snatch
3 x 5 reps @ 75%
3 x 3 reps @ 80%

Conditioning:
Roy’s Bday WOD:
43 Box Jump Overs (24/20”)
43 Hang Power Clean (95/65)
43 Cal bike/row
43 Thrusters (95/65)
*20 min cap

Warm-up:
3 rounds:
1 min bike/row
30 sec samson stretch ea side
10 Air squats
10 pike pushups

Strength/skill:
5 Sets:
16 Front-rack reverse lunge steps (8 ea leg)
10 Strict Press
*No rest b/w lunges and presses, same weight.
*Rest as needed between sets
*Recommended weight 75/55, work up if possible

Conditioning:
5 RFT (20min cap):
20/16 cal bike or row
10 Deadlifts (225/155)
20 medball situps (20/14)

Warm-up:
3 rounds 
1min bike/row easy
30 sec hard
10 alt Cossack Squat
10 pushups

Strength/skill:
Thrusters
2 rounds:
10,8,6,4,2 unbroken Thrusters (from floor)
*1min rest b/w sets
*Start @50% 1RM, add 10/5# ea set. 
*Reset back to 50% for round 2 and build up again. 

Conditioning:
5 RFT:
10 Dual DB Squat Clean Thrusters (35/25s)
10 Deadlifts (225/155)
10 slamballs (40/30)
*18min cap
 

Warm-up:
1/2 tabata each:
Air squats
Plate hops
Reverse Burpee into inchworm 

EWOD:
2min on, 1 min off x 10 rounds:
15/12 cal Row or Bike
25 double unders
Max burpees to 2 min mark
*Score is # burpees

Finisher:
100 medball situps for time

Warm-up:
9min AMRAP (For Quality)
20 Lateral Line Hops
12 Med Ball Cleans
8 Burpees

Strength/skill:
Back Squat
3x3 @ 65%
3x3 @ 80%
3x3 @ 85%

Conditioning:
12min AMRAP
15/12 cal Bike or row
6 Devil Press (50/35s)

Warm-up:
1/2 tabata each:
Air squats
Strict press w/empty bar
Hang muscle clean w/ empty bar
Burpees

Strength/skill:
5 Sets:
1 Hang Power Clean + 1 Power clean from floor + 1 split jerk
@65-75% of 1RM Clean & Jerk

Conditioning:
5 RFT:
15 Chest to Bar Pull-ups
24 Single DB Overhead Lunge (50/35)
10 Single DB Clean & Jerk (50/35)
Rest 1:00 B/T Rounds
*25min cap

Warm-up:
3 rounds:
10 downdog to pushup
15 PVC pass throughs
10 snatch-grib push press (PVC/empty bar
10 PVC/empty bar OHS

Strength/skill:
5 Sets:
Hang Sq Snatch (Below Knee)+ Sq Snatch (Floor)
2+1 @ 75-85%

Conditioning:
20 min clock:
2 Rounds
12/8 Cal row/bike
12 Toes To Bar
20 Overhead Squats (95/65)
2 Rounds
12/8 Cal row/bike
12 Toes To Bar
15 Overhead Squats (135/95)
1 Round
12/8 Cal row/bike
12 Toes to Bar
10 Overhead Squats (185/125)
1 Round
12/8 Cal row/bike 
12 Toes to Bar
Max Reps to 20min mark - Overhead Squats (205/135)

Warm-up:
3 rounds w/ medium KB:
10 swing
20 sec ea side OH hold
10 stiff leg deadlifts
10 goblet squats

Strength/skill:
Power Cleans
2 rounds:
10,8,6,4,2 touch and go power cleans
*Minimize rest between sets
*Start @50% 1RM, add 10/5# ea set. 
*Reset back to 50% for round 2 and build up again. 

Conditioning:
For time *20min cap:
2 Rounds:
50 alt DB Snatch (50/35)
25 burpee box jumps (24/20)
Immediately into 2 rounds:
25 alt DB Snatch (50/35)
12 burpee box jumps (24/20)

Warm-up:
4 Rounds:
10 inchworm w/ squat
10 reverse burpees
10: high knees + toe touches

EWOD:
8 rounds:
30 sec AFAP row or bike
Rest 30 sec
*record distance on each
--Rest 2min--
8 rounds:
Opposite machine as above
*record distance

--Rest 2min--
8 Rounds:
repeat on machine 1 *
--Rest 2 min--
repeat on opposite machine *

Warm-up:
3 rounds:
1 min row
10 downdog to pushup
15 air squats

Strength/skill:
5 sets: 
3 Position Squat Snatch
(Above Knee, Below Knee, Floor)
*Start at 70%, work to about 80%
not touch and go, reset after hang snatches

Conditioning:
For Time:
Buy in: 20/14 cal bike/row
150 Wall balls (20/14)*

*Unbroken Sets of Wall Balls
*every time you drop get back on bike/row, and complete cals
*continue until you reach 150 Wall Balls

Warm-up:
3 rounds:
30 jumping jacks
10 strict press w/empty bar
10 push press w/ empty bar
30 sec hold with bar OH

Strength/skill:
Split Jerk
3x3reps @ 70-75%
3X2reps @ 80-85%

Conditioning:
6 RFT:
25/20 cal row or bike
15 Shoulder to OH (95/65)
60 Double unders (90 Singles)
*25min cap

Warm-up:
½ tabata each:
Row/bike
lunge steps
mountain climbers
HS hold

Strength/skill:
4 sets: 
3 Position Squat Clean
(Above Knee, Below Knee, Floor)
*Start at 65%, work to about 75%
not touch and go, reset after hang cleans

Conditioning:
A) 10min AMRAP:
15 Thrusters (95/65)
15 Toes to Bar
15 Burpees to target
--Rest 3min--
B) For Time:
3 Rounds
15 Thrusters 95/65#
15 Toes To Bar
15 Burpees to target
*25min cap
*Score A & B separately

Warm-up:
9min EMOM (3 Rounds):
Min 1: 45sec Burpees
Min 2: 45sec Row/Bike
Min 3: 45sec Jump Squats

Strength/skill:
For Load:
Every 2min x 6 Rounds Complete:
3 Thrusters From The Floor
*Add weight each round to find a heavy 3RM Thruster for the day

Conditioning:
For Total Time:
3 rounds of:
10 Power snatch (95/65)
12 bar-over burpees
--Rest 3min--
3 rounds of:
10 bar muscle-ups*
12 bar-over burpees
*Bar muscle up mod: 15 chest to bar pullups, or 2 min of BMU attempts

Warm-up:
1/2 tabata each:
Step ups
Jump squats
HR Pushups
V Ups

EWOD:
EMOM  X 10
30 Double unders (or attempts, goal is unbroken)
Rest 2 min
EMOM X 10
10 burpees to 45# plate
Rest 2 min
EMOM X 10
15 Box jump overs (24/20") 

Warm-up:
½ tabata each:
OH barbell hold (empty bar)
Spider man w/ reach
Push press (empty bar)
Down dog to pushup

Strength/skill:
Push Jerk
2 X 2 @ 50%
3 X 3 @ 60%
3 X 3 @70%
3 x 3 @ 75%

Conditioning:
For time:
40/30 cal row bike
30 KB Snatch (1.5/1)
30 toes to bar
30/20 Cal row/bike
20 KB Snatch
20 toes to bar
20/10 cal row/bike
10 KB Snatch
10 Toes to bar
 

Warm-up:
4 rounds:
10 banded good mornings
15 air squats
20 mountain climbers (L+R=2)

Strength/skill::
Front Squat
5 x 3 reps @ 75%

Conditioning:
For time (20min cap):
50 Wallballs (20/14)
50 Deadlifts (185/135)
50 Box Jumps (24/20")*
50 Wallballs (20/14)
*Must jump on box jumps for Rx score