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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, SEPT 18TH WOD

Warm-up:
8 min AMRAP:
5 Down dog to pushup
10 slow air squats
15 jumping jacks
20 shoulder circles

Strength/skill:
3 sets:
3 Muscle Snatch + 3 Hang Power Snatch + 3 OHS
*Start @ 35% of 1RM Snatch and work up
--Rest 2 min--
Then EMOM X 6:
1 Squat Snatch—work AHAP

Conditioning:
For time:
400m sandbag run (grn/red)
40 single DB Hang Clean & Jerk (50/35)
50 slam balls (30/20)
40 single DB Hang Clean & Jerk
400m sandbag run

*16min cap

THU, SEP 17TH WOD

Warm-up:
1 mile Indian Run as a group

EWOD:
For time:
400m Run
100 double unders (200 singles)
*Rest 1min
400m Run
50 mountain climbers (L+R=2)
*Rest 1 min
400m Run
25 burpees
*Rest 1 min
400m Run 
50 air squats
*Rest 1 min
400m Run 
100 Seal Jacks (https://www.youtube.com/watch?v=7qaDvP5b_Nk)
 

WED, SEP 16TH WOD

Warm-up:
3 rounds w/ empty BB or DB
20 mountain climbers
10 Kang squats
10 Front rack lunges
10 push press

Strength/skill:
1 min work, 30 sec rest x 4 rounds:
A) Front-rack lunges
B) Push press
C) T2B
*Use same weight on barbell for A & B (both pulled from floor). Athlete’s choice on weight
*Max reps each station

Conditioning:
9 RFT:
4 Double DB Thrusters (50/35s)
8 Box Jumps (24/20”)
12 Double DB Deadlifts (50/35s)
*Every 5 min (starting at 5:00), stop and perform 6 Devil Press
*20 min cap

TUE, SEP 15TH WOD

Warm-up:
Run 400m
3 rounds:
25 jumping jacks
10 V-ups
10 BB or KB hang power clean

Strength/skill:
4 to 5 rounds (15min to complete):
A) 3 Muscle cleans + 3 power cleans + 3 hang power clean –work up to moderate weight
--Rest 30 seconds
B) 5 barbell rollouts (same weight as used in part A)
--Rest 30 seconds—then repeat

Conditioning:
15min AMRAP:
Buy in:
150 double unders (300 singles)
100 abmat situps
Then AMRAP to 15min mark:
50m KB Farmer Carry (1.5/1)
25m R arm KB OH, L arm farmer
25m L arm KB OH, R arm farmer
*score is AMRAP portion

MON, SEPT 14TH WOD

Warm-up:
3 rounds:
5 Inchworm to pushup
10 Alt. Cossack squats
10 PVC OHS
10 pass throughs

Strength/skill:
7min AMRAP for quality:
2 wall walks w/
20 sec wall-facing HS hold on 2nd rep
5 ea leg pistols
--Rest 2min--
7min AMRAP for quality:
5 ring dips
20 sec hold at top of last rep
5 pullups or muscle ups (hardest variation you can do unbroken)

Conditioning:
3min AMRAP:
200m Run
15 Burpees over DB
Max Air squats in remaining time
--rest 2 min--
3 min AMRAP:
200m Run
12 Burpees over DB
Max jump squats in remaining time
--Rest 2 min--
3 min AMRAP:
200m Run
9 Burpees over DB
Max single DB Goblet squats (50/35)
--Rest 2 min--
3min AMRAP:
200m Run
6 Burpees over DB
Max Double DB Front squats (50/35s)

*Score is total # of squats performed from all rounds
 

FRI, SEPT 11TH WOD

Warm-up:
Run 400m
2 rounds:
5 burpees
10 KB Swings
10 box jumps
30 sec Samson stretch ea side

Strength/skill:
none

Conditioning:
9/11 Tribute WOD

9 rounds for time w/ KB (1.5/1):
11 KB Swings
11 Hand-release pushups
11 KB Headcutters
11 KB Step-ups (24/20”)

*40 min cap

WED, SEP 9TH WOD

Warm-up:
½ tabata each:
Jumping jacks
Sandbag or barbell power cleans
Sprawls
Sandbag or barbell front squats

Strength/skill:
A) EMOM X 4 Rounds w/medium dumbbells:

1) Alt Pistols
2) Renegade Rows
3) Single leg romanian deadlift
4) Turkish situp (1 dumbbell)

*max reps/effort ea station

Conditioning:
16min AMRAP:
400m Sandbag run (green/red)
15 sandbag front squats

Weather-contingency plan:
Strength part B)
EMOM X 4 rounds w/medium dumbbells:

1) Double DB Push press
2) Double DB OH hold
3) Lunge- 1 DB in front rack, 1 OH 
4) Plank

*Max reps/effort ea station

TUE, SEP 8TH WOD

Warm-up:
½ tabata each:
Down dog to pushup
lunge steps
High knees
Shoulder circles

Strength/skill:
Every 3 min x 5 rounds:
3 Power cleans + 3 Front Squat + 3 Push Jerk *unbroken complex
*Start @ 55% of 1 RM Clean & Jerk, work AHAP

Conditioning:
2 Rounds For time,
with a single dumbbell 50/35lb
20 Power Clean
20 Thrusters
20 Push press
20 Power Snatch
20 Globet Squats
*Every 3 min (including the start, Run 200m)
*18 min cap

FRI, SEPT 4TH WOD

Warm-up:
400m Run
Then, 1 min ea:
Bretzel ea side
Alt scorpions
Puppy pose
Deadbugs

Strength/skill:
2 rounds:
2min ea station for max reps, 1 min to rest b/w movements:
A) strict pullups
B) strict press (75/55)
C) Front-rack lunge steps (75/55)

Conditioning:
For time:
800m Run
21 Alt arm dual DB/KB thrusters (50/35s)
400m Run
15 Alt arm dual DB Thrusters
200m Run
9 Alt arm dual DB Thrusters

*Thrusters are performed with 2 DBs, 1 stays in front rack, 1 arm performs thruster. Alternate thrusting arm ea rep

THU, SEP 3RD WOD

Warm-up:
5 min steady run
4 min (alternating every 30 seconds):
alt b/w mountain climbers and jumping jacks
Foam roll: hamstrings, back, IT band
10 leg swings front to back ea leg
10 leg swings across body ea leg

EWOD:
For time:
2 rounds
200m run, rest 30 seconds
400m run, rest 1 min
--Then--
2 rounds:
100m run, 1 min rest
800m run, 30 sec rest

Finisher:
6 ea person x 50m Relay
 

WED, SEP 2ND WOD

Warm-up:
½ tabata each:
Jumping jacks
Sandbag or barbell power cleans
Sprawls
Sandbag or barbell front squats

Strength/skill:
A) EMOMx 4:
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat
B) On the 4:00
EMOM X 6:
1 Hang Squat Clean
C) On the 10:00
EMOM  x 4:
3 Front Squats (From the Rack)

*work progressively heavier over all lifts

Conditioning:
12 min AMRAP:
50 Sandbag squats (green/red)
40 KB Swings (1.5/1)
30 burpees over SB

TUE, SEP 1ST WOD

Warm-up:
½ tabata each:
Down dog to pushup
lunge steps
High knees
Shoulder circles

Strength/skill:
7 min AMRAP:
30 sec Ring L-sit (mod: hanging L-sit)
9 Ring rows (elevate feet if possible)
Max effort hold at top of last rep
--Rest 2 min—
7 min AMRAP:
30 Sec hollow hold
1 wall walk
Max strict wall-facing HSPU (mod: max effort hold at top of wall walk)

Conditioning:
4 RFT:
12 Deficit Pushups (hands on KBs)
16 Alt. Pistols
400m Run
**20 min cap

MON, AUG 31ST WOD

Warm-up:
3 rounds:
1 min jump rope practice
Downdog w/10 alt toe taps
spiderman w/ 5 reaches ea side

Strength/skill:
A) On the 0:00
6 Minutes to Build to a Moderate Complex:
1¼ Overhead Squat + 1 Overhead Squat
B) On the 6:00
4 Minutes to Build to a Moderate Weight:
2 Snatch Balances
C) On the 10:00
5 Minutes to Build to a Moderate Weight:
1 Hang Squat Snatch

Conditioning:
For time:
4 Rounds:
10 Alt DB bent-over rows (50/30s)
20 Situps (feet anchored w/ DBs)
40 double unders (80 singles)
Immediately into…

4 Rounds:
7 single DB push press Right (50/30)
25ft single DB Overhead carry Right
7 single DB push press Left
25ft single DB OH carry Left

*18min cap

FRI, AUG 28TH WOD

Warm-up:
½ tabata each:
Burpees
Pike pushups
Bentover row w/DBs or BB
Kang Squats w/DBs or BB

Strength/skill:
EMOM X 5:
1 Snatch drop + 1 Snatch Balance

On the 6min mark, every 90 sec x 5:
3 OHS w/ 3 sec negative

Conditioning:
3 RFT:
400m w/ single DB (30/20)
10 Renegade row devil press*
*1 Renegade row devil press = Push up + Row R + Row L + devil press
*18min cap

THU, AUG 27TH WOD

** AT CFDV**

Warm-up:
2 Rounds:
400m Run *alt pick up/jogging every 20 seconds
10 sprawls
10 v-ups
30 sec ea side pigeon stretch

EWOD:
5 rounds ea station, then move to next station:
1) 200m weighted run (your choice: Sandbag, vest, ball)
2) 100m Farmer Carry (50/35s)
3) 15 burpess AFAP
4) 400m Sprint

*Rest 45 sec after each exercise to give full effort

WED, AUG 26TH WOD

Warm-up:
4 rounds:
10 jumping lunges
10 hollow rocks
10 supermans
10 PVC pass throughs

Strength/skill:
Every 90 seconds X 5 round ea:
A) 10 Back-rack reverse lunges  (AHAP)
B) 8-12 T2B

Conditioning:
For time (*20min cap):
Buy in: 
800m Run
--Then 3 rounds:
30 medball cleans (20/14)
30 Box Jumps (24/20)
Cash out:
800m Run 

 

TUE, AUG 25TH WOD

Warm-up:
½ tabata each:
Mountain climbers
Planche lean*
Alt leg V-ups
Jump squats

*Planche lean: https://www.youtube.com/watch?time_continue=2&v=gRUPPuLldwE&feature=emb_logo

Strength/skill:
3 rounds (18 min to complete):
8 deadlifts @60-70%
12 ring dips
10 strict pullups (C2B if possible)

Conditioning:
4 minutes on, 2 minutes off x 3 rounds:
15 burpee tuck jumps
15 KB SDHP (1.5/1)
15 KB push press (total)
*Pick up where you left off on the next round. Score is rounds + reps
 

MON, AUG 24TH WOD

Warm-up:
½ tabata each:
High knees
Cossack squats
Reverse burpees
Downdog to pushup

Strength/skill (rack):
EMOM X 5:
1 Hang squat clean + 1 strict Press + 1 push press
--Then--
Ever 90 seconds  X 5
5 Thrusters
*work up ea round, AHAP

Conditioning:
For time:
21-18-15-12-9
Single DB Hang SQ Snatch (50/35)
Single DB Thrusters (50/35)
*30 double unders after ea round (60 singles)
*16 min cap

FRI, AUG 21ST WOD

Warm-up:
½ tabata each:
Burpees
Pike pushups
Bentover row w/sandbag or BB
Kang Squats w/ sandbag or BB

Strength/skill:
4 rounds:
1min- Max reps strict pullups
1min Rest
1min- Max reps HSPU (strict if possible)
1 min rest

Conditioning:
5 RFT:
15 Sandbag thrusters (Green/red)
100m Sandbag bearhug carry
*15min cap

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