Workout of The Day | CrossFit Down Valley

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)

Warm up
6 rounds:
5 squats
5 toe touches
50m Run
 

EWOD:

Every 3:30 x 10
200m Run
5 burpees
20m Bear Crawl
5 burpees

Tue/wed inside Warm-up:
½ tabata each:
Air squats
down dog to pushup
Spiderman w/reach
Inchworm walk outs

Strength/skill (Floor):
A) EMOM X 5:
1 High hang squat clean
1 push jerk
1 split jerk
*start @ 45% of 1RM Clean & Jerk, work up
-Rest 2 min-
B) EMOM X 9
1 Squat clean & Jerk
*Build up from weight used in part A

Conditioning (rack):
20min AMRAP:
10/8 cal bike
5 Toes to bar
10 Push Presses (95/65)
15 Deadlifts (95/65)

Conditioning (outside):
5min AMRAP:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's)

Rest 5 Minutes

5min AMRAP:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's)

Rest 5 Minutes

5min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's)

*double under mod: 200 singles or 2 min attempts ea round
*All work done with 2 dumbbells
*Score is reps done on AMRAP portion

Warm-up:
7min for quality:
10 pvc pass throughs
10 pvc OHS
25 plate hops
10 V-ups
25 jumping jacks

Strength/skill (floor):
EMOM X 4 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
*Pause is 1sec in bottom of squat
*start @ 35% of 1RM Snatch, build.
---Rest 2 min---
EMOM X 8:
1 squat snatch
*build up AHAP from weight used above

Conditioning (rack):
3 RFT (15min cap):
50 Air Squats
15 pullups (mod: 15 jumping pullups)
10 Hang Power Cleans (135/95)
 

Outside WOD:
5 RFT:
10 double DB Curtis-P (35/25s)
10 renegade row
25 abmat situps
200m Run

*Curtis- P 1 rep= Power clean + Lunge R + Lunge L+ push press

*Renegade row 1 rep= Pushup + Row R + Row L

____________________________________________________
Equipment set up for Friday:
Floor- n/a
Rack: n/a

Warmup:
4 sets each
Tabata 20/10:
Mountain climbers
Jumping jacks
Situps
Run

EWOD:
Run
800m (1 min off)
400m x 2 (1 min off)
200m x 8 (30 sec off)
100m SPRINT every minute on the minute x 10
 

Warm-up:
½ tabata ea:
mountain climbers
Pause front squats
Spiderman w/reach

Strength/skill (rack):
On the Minute x 10:
1 Front Squat
3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions

Conditioning (floor):
15min AMRAP:
21 Lateral hops over bar (L+R=2)
12 Thursters (95/65)
21 lateral hops over bar
24 KB Swings (1.5/1)
21 lateral hops over bar
12 Front-rack lunges (95/65, L+R=2)

 

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: (rack)
For time (15min cap):
9-12-15
Deadlift (185/135)
Hand-release pushup
Ring row (elevate feet if able)

--Row 1000m—

15-12-9
Deadlift (185/135)
Hand-release pushup
Ring rows
 

*Equipment setup:
Floor- 5s and 2.5lb plates
Rack- Rower, large plyo box in rack for ring rows

Warm up
10 leg swings front to back
10 leg swings across body
3 rounds:
50m run
10 squats
3 burpees
 

EWOD:

4 rounds, Every 4 min (Or 3:30, or 3:00 *adjust to your ability) 
Run 400m
30 double unders
*Every time dubs break, do 5 burpees
 

-Then- 
Relays: 
12 minutes-
100m run sprints
Teams of 3

Finisher:
50 sprinter abs

Warm-up:
½ Tabata ea:
PVC OHS
Bicycle crunches
squat jumps
 V-ups

Strength/skill (floor):
Every 3 min x 5 rounds:
1 High hang (pockets) squat Snatch
2 Hang (knees) squat Snatch
*8 glute bridge after ea set w/ same weight
*Start light (~40% of 1RM snatch), work up

Conditioning: (rack)
12mn AMRAP:
6 Toes to bar
12 Slamballs (30/20)
18 Box jumps

Optional accessory work, do during any downtime:
1) Plank challenge

*Equipment setup:
Floor- 5s and 2.5lb plates
Rack- Slamballs (1 of ea: 30,20). 1 large plyo box

Warm-up:
3 rounds w/ empty BB:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-leg Deadlifts
5 Front Squats
5 bent-over rows

Strength/skill: (Floor)
EMOM X 6 rounds:
Even: 30 sec handstand hold

Odd: 5 deadlifts w/3 seconds to lower down
* Start ~50% of 1RM and work up

Conditioning: (rack)
For time (15min cap):
21 burpee pullups
25/18 cal bike
15 burpee pullups
25/18 cal bike
9 burpee pullups
25/18 cal bike

*no bands. Use box for jumping if needed

Optional accessory work, do during downtime:
1) Plank challenge

*equipment setup:
Floor—5s and 2.5lb plates
Rack—Bikes, small boxes for jumping pullups

GRAND REOPENING! 
*Class size is limited at this time. Please be sure to sign up for class and only come if you are confirmed on the reserved list. 

Warm-up:
½ tabata each:
Inchworm walkouts
jumping jacks
OH squats with light plate
Mountain climbers

Strength/skill: (Rack)
On the Minute x 10:
1 Front Squat
3 Back Squats

Barbell loaded at 63% of your estimated 1RM Front Squat for all reps

Conditioning: (Floor)
For Time (15 Minute Cap):
21 Clean and Jerks (95/65)
100 Double Unders
21 Clean and Jerks (95/65)

*every minute, stop and do  5 Thrusters
 

Optional accessory work, do during any downtime:
1) Plank challenge
 

**The gym is closed. No classes will be held.**

Due to State mandate, the gym will be closed until further notice. Earliest possible reopen is May 1, 2020. 

**The gym is closed. No classes will be held.**

Home workout, no equipment necessary! 

Post your score to Instagram or Facebook! Let's keep moving as a community. 

Conditioning
"Spice Girl" (No Equipment Version)

For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats

• Walkouts - Video
• Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6" in height). Let's find something that resembles the side of a dumbbell to give ourselves an object to jump over.https://www.youtube.com/watch?v=3aUBFS0x9ag

**In an effort to keep our classes small and mitigate virus spread, we are not accepting new members at this time. 

Strength/skill:
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

Conditioning
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

Warm up
7min AMRAP:
2 Laps (down/back)
High knees
Butt Kickers
Side shuffle
Broad jump
10 pushups

EWOD:

Partner up!
Row 5000m
One partner rows, one partner runs 200m
Switch when runner is finished

Warm-up:
½ Tabata each (4 rounds ea station):
Bike
KB swing (medium)
Ring rows
KB goblet squat

Conditioning
Rx:
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Scaled:
On the Minute For as Long as Possible:
5 Thrusters (45/35)
5 Jumping Pull-ups
5 Burpees
 

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Strength/skill:
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
*Start @ 50%, work AHAP
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

*Holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex

Warm-up:
8 Minutes For Quality:
30 Single Unders
200m Row
10 PVC Pass Throughs
5 Inchworm to Push-up

Strength/skill:
For quality:
Ascending Ladder for 5 Minutes:
2 Strict HSPU
2 Cal Row/Bike
4 Strict HSPU
4 Cal Row/Bike
...
Continue to Add (2) Rep to Each Movement
--Rest 2 Minutes--
Ascending Ladder for 5 Minutes:
2 Kipping HSPU
2 Cal Row/Bike
4 Kipping HSPU
4 Cal Row/Bike
...
Continue to Add (2) Rep to Each Movement

Conditioning
Every 3min x 6 Rounds:
15/12 Calorie Bike (27/21cal Airdyne)

30 Double Unders( 120 singles)

3 Power Snatches
Build in Power Snatch Weight

*Score is heaviest set of Power Snatch completed.

Warm-up:
3 rounds w/ medium DBs
15 double DB deadlift
25ft OH carry
10 front rack squats
25ft lunge (1 DB OH, 1 in front rack)

Strength/skill:
Back Squat
Set 1 (On the 0:00): 9 Reps @ 65%
Set 2 (On the 2:00): 7 Reps @ 70%
Set 3 (On the 4:00): 5 Reps @ 75%
Set 4 (On the 6:00): 3 Reps @ 80%
Set 5 (On the 8:00): 1 Rep @ 83%
Set 6 (On the 9:30): 1 Rep @ 85%
Set 7 (On the 11:00): 1 Rep @ 89%
Set 8 (On the 12:30): 1 Rep @ 89%
Set 9 (On the 14:00): 1 Rep @ 89%
Set 10 (On the 15:30): 1 Rep @ 89%

Conditioning
For time
21-15-9:
Double DB Power Cleans (50s/35s)
Box Jump Overs (24"/20")
Double Dumbbell Front Squats (50s/35s)
Toes to Bar

*15min cap

Warm-up:
3 Rounds:
20 plate hops (45#)
inchworm down
bear crawl back
10 lunges
10 air squats

Strength/skill:
Tempo* Front Squat
On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
* Squat to full depth(2 sec pause), stand to about parallel (2sec pause), return to full depth, then stand to full extension.

Conditioning
For time:
15 Power Snatches (95/65)
40 double unders
12 Power Snatches (115/85)
40 double unders
9 Power Snatches (135/95)
40 double unders
9 OHS (135/95)
40 lateral hops over bar (L+R=2)
12 OHS (115/85)
40 lateral hops over bar (L+R=2)
15 OHS (95/65)
40 lateral hops over bar (L+R=2)

Warm up

3 rounds:
5 squats
7 ring rows
9 cheryy pickers
100m Run

EWOD:

Alternating minutes for 15 rounds in 30 minutes:
Even minutes: 15/12 cal Row
Odd minutes: 15 burpees