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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, AUG 10TH WOD

Warm-up:
3 Rounds:
1 min bike/ski/row/run
10 push press w/ empty bar
10 lunge steps
5 ea leg spiderman w/ reach

Strength/skill:
EMOM X 6:
3 Tall jerks (light)
Rest 2 min:
EMOM X 6
2 Split Jerks (60-80%)

Conditioning:
For time (20min cap):
10 Ring Muscle ups (Mod- 2:1 hardest pullup variation)
10 Front rack lunges (95/65, L+R=2)
7 Ring muscle ups
20 Front rack lunges
4 Ring muscle ups
30 Front rack lunges
2 Ring muscle ups
40 Front rack lunges
 

TUE, AUG 9TH WOD

Warm-up:
2 rounds:
30 Jumping jacks
20 banded pull aparts
10 PVC Pass throughs
10 PVC OHS
3 wall walks

Strength/skill:
5 sets of:
1 Snatch high pull + 1 Power Snatch + 1 Squat Snatch
Hold @ 65% of 1RM Snatch for all sets


Conditioning:
For time (15min cap):
10,9...3,2,1 Handstand pushups (strict if possible)
30 double unders between rounds (60 singles)
 

MON, AUG 8TH WOD

Warm-up:
Run 400m
3 rounds w/ empty bar:
10 reverse lunges
10 snatch-grip deadlift
10 Power snatch
10 back squats

Strength/skill:
Front Squat
3 x 4 @ 60-65%
3 x 4 @ 70%

Conditioning:
For total reps:
2 rounds x 2 min each:
10 toes to bar
8 Burpee over bar
Max reps power snatch (95/65) in remaining time
--Then--
2 rounds x 2 min each
10 toes to bar
8 Burpees over bar
Max reps Clean & Jerk (95/65) in remaining time
**Rest 1 min between all rounds
**Score is # snatch + CL & J

FRI, AUG 5TH WOD

Warm-up:
3 rounds:
Bear crawl down & backwards
12 light KB swings
8 ea arm KB push press
30 sec wall sit
30 sec handstand hold

Strength/skill:
EMOM X 5 Rounds:
1st min: 45 sec handstand walk practice
2nd min: 16 alt pistols
3rd min: rest

Conditioning:
15 min AMRAP:
8 Toes to Bar
8 Deadlifts (165/115)
8 Ice skaters (4ft wide)

THU, AUG 4TH WOD

Warm-up:
2 Rounds:
2 min bike
2 min row
2 min run

EWOD:
6 rounds:
1 min burpees over rower
1 min row (cal)
1 min shuttle run (10m)
1 min abmat situp w/ med ball toss to wall
1 min inch worm (chest to floor)
1 min rest
 

WED, AUG 3RD WOD

Warm-up:
Bike 1 mile

Then 2 rounds:
10 lunges w/ empty bar
20 lateral hops over empty bar
10 ea leg high kicks
10 Kang squats 

Strength/skill:
EMOM X 3:
1 Clean pull + 1 Hang Squat Clean 
Rest 2 min-- then--
Repeat x2 
Round 1 @ 65% of 1RM Clean
Round 2 @ 70% of 1 RM Clean
Round 3 @ 75% of 1 RM Clean

Conditioning:
For time:
100 double unders (200 singles)
50 Alt DB Snatch (50/35)
80 double unders  (160 singles)
40 burpee box jumps (24/20)
60 double unders (120 singles)
30 Wallballs (20/14lb)
40 double unders (80 singles)
20 bar muscle ups
*20 min cap

TUE, AUG 2ND WOD

Warm-up:
2 rounds:
30 Jumping jacks
20 banded pull aparts
10 empty bar push press w/ 3 sec negative
3 wall walks
10 ea leg split squats

Strength/skill:

5 sets of:
1 Push Press + 1 Push Jerk + 1 Split Jerk
*Start @ 60% of push press, work up. 
*From rack

Conditioning:
4 rounds, 3 min on, 1 min off:
200m Run
12 Hang Power Clean (95/65)
12 Chest to bar pullups
*pick up where you left off after each rest for total rounds + reps

MON, AUG 1ST WOD

Warm-up:
2 rounds:
Run 200m
30 Air squats
20 jumping jacks
10 cossack squats

Strength/skill:
Front Squat
3 x 5 @ 55-60%
3 x 5 @ 65%

Conditioning:
For time (15min cap):
50 Medball situps (20/14)
--then--
3 rounds:
20 Double KB/DB* Deadlifts
20 Single KB/DB headcutters
--then--
50 Medball situps 

*KB weight: 1.5/1, DB weight: 50/35s
 

FRI, JUL 29TH WOD

Warm-up:
3 rounds:
10 PVC pass through
10 PVC OHS with 2 sec pause in the bottom
Bear crawl down, broad jump back
30 sec wall sit
30 sec handstand hold

Strength/skill:
5 sets:
1 Snatch balance + 2 OHS @ 60-70% of 1RM Snatch

Conditioning:
5 RFT:
20/15 cal bike/row
25ft handstand walk (mod: 4 wall walks)
20 KB Swings (1.5/1)
*22 min cap

WED, JUL 27TH WOD

Warm-up:
800m Row 

Then 2 rounds:
10 alt side lunges
25 plate hops
10 ea leg high kicks
10 Kang squats 

Strength/skill:
Deadlift
3 x 3 @ 65-70%

3 x 2 @ 75-80%

Conditioning:
10min AMRAP:

30 Double unders (60 singles)

2 Double DB hang clean & jerks (50/35s)

30 Double unders 

4 DB hang clean and jerk

*continue to add 2 clean and jerk each round
 

 

TUE, JUL 26TH WOD

Warm-up:
2 rounds:
30 Jumping jacks
20 banded pull aparts
10 empty bar push press w/ 3 sec negative
lunge down & back

Strength/skill:

Split Jerk
2 x 3 reps @ 60-65%
3 x 2 reps @ 70%

Conditioning:
For time (25min cap):
120 Wall Balls (20/14)
EMOM (starting at 0:00) complete: 2 Power Cleans, (205/145)
-- Rest 3 mins --
80 Chest-to-bar Pull-ups
EMOM (starting at 0:00) complete: 2 Power Cleans, (205/145)

MON, JUL 25TH WOD

Warm-up:
1/2 Tabata each:
Mountain climbers
Jump squats
Samson stretch
Burpees

Strength/skill:
20 min to find:
1 rep max Front Squat

Conditioning:
EMOM X 25, alternating between:
10 Alt DB Snatches (70/50)
15 GHD Sit-ups (mod: medball situps)
10 HSPU
Bearhug Sandbag Carry AHAP, 100 ft
Rest 1 min

FRI, JUL 22ND WOD

Warm-up:
3 rounds:
10 PVC pass through
10 PVC OHS with 2 sec pause in the bottom
Bear crawl down, broad jump back
30 sec wall sit
30 sec handstand hold

Strength/skill:
Every 90sec x 8 rounds:
2 OHS w/ 3 sec pause in bottom
*start @ 50%, work up

Conditioning:
3 RFT:
20 toes to bar
10 Thrusters (105/75)
3 Rope Climbs (*Mod: 9 Hanging knee raises on rope)
*15 min cap

THU, JUL 21ST WOD

Warm-up:
50 side shuffle
3 rounds:
20 high knees
20 butt kickers
50m side shuffle

2 rounds:
10 air squats
10 lunges
50m side shuffle

1 round:
5 burpees
5 inchworm
50m jog

EWOD:
For time:
50-40-30-20-10- Single KB Suitcase DL (1.5/1)
*100m Farmer carry after ea set (1.5/1s)
50-40-30-20-10 Abmat situps
*400m run after ea set

WED, JUL 20TH WOD

Warm-up:
1/2 tabata each:
High knees
Ring Rows
High kicks
Jump squats

Strength/skill:
Deadlift
2 x 10 @ 50%
2 x 8 @ 60%
2 x 6 @ 70%
2 x 4 @ 80@

Conditioning:
4min AMRAP X 4:
100 double unders (200 singles)
20 slamballs (30/20)
Max reps ring muscle ups in time remaining (or hardest variation)
--Rest 2min between AMRAPs
*Score is # MU
 

 

TUE, JUL 19TH WOD

Warm-up:
2 rounds:
40 jumping jacks
20 banded pull aparts
15 jump squats
10 down dog to pushup

Strength/skill:

20 min to find 1RM clean & jerk

Conditioning:

 

4 RFT, w/ 2 dumbbells (50/35s):
18 DB Front Rack Lunges
15 DB Deadlifts
12 DB STOH
9 DB Step-ups (24/20)
*1min rest after ea round
*18 min cap

MON, JUL 18TH WOD

Warm-up:
3 rounds:
10 PVC Pass Throughs
10 PVC Overhead Squat
Duck Walk Down / Inchworm Back
5 Muscle Snatch with Empty Barbell

Strength/skill:
15 min to find:
Heavy 1 rep Snatch

Conditioning:
17 min AMRAP
500/400 m row or 30/25 cal bike
8 Power Clean (185/125)
16 Wall Bals (20/14)

WED, JUL 13TH WOD

Warm-up:
Run 800m
3 rounds w/ empty bar:
10 kang squats
10 back squats
10 strict press
10 Bent over row

Strength/skill:
Every 2 min x 7 rounds:
2 back squats @ 75-85%

Conditioning:
3 Rounds for max reps:
In 2 min, do:
60 Double unders
Max reps wallballs (20/14) in remaining time
Rest 1 min
In 2 min, do:
60 Double unders
Max reps bar muscle ups in remaining time. 
Rest 2 min between rounds

*Score is number wallballs + BMU

 

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CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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