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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, AUG 3RD WOD

Strength/skill:
Back squat
Every 2 minutes:
Set 1: 2 @ 85% of 1RM
Set 2: 4@ 80% of 1RM
Set 3: 6 @ 76% of 1RM
Set 4: 8 @ 73% of 1RM
Set 5: 10 @ 67-72% of 1RM

Conditioning:

Every 4 minutes x 5 rounds:
50ft double DB front rack lunge (50/30s)
100m sprint
15 pushups on DBs (chest to ground)
9 Double DB Deadlift

*Score is slowest round

FRI, JUL 31ST WOD

Warm-up:
½ tabata each:
ice skaters
Flutter kicks
High knees
Pike pushups

Strength/skill:
EMOM X 5 rounds:
1ST min: 3 touch-n-go power snatch- your choice on weight
2ND min: 5-8 Toes to bar
3RD min: 5-8 HSPU

Conditioning (Outside):
10min AMRAP:
12 alt. DB Snatch (50/35)
24 double unders (48 singles)

 

**Extra credit- not for time:
2 rounds
25 V-Ups
25 Bulgarian Split Squats (left)
25 V-Ups
25 Bulgarian Split Squats (right)

THU, JUL 30TH WOD

Warm up:
25m increments:
Jog every other
Bowlers
Back pedal
inchworm broad jump
side shuffle

EWOD:

**AT EVHS TRACK**
6 Rounds:
400m Run AFAP
Rest 30 sec
100ft Bear Crawl
Rest 1 min

WED, JUL 29TH WOD

Warm-up:
½ tabata each:
Air squats
Sprawls
Butt kickers
Hang power clean w/BB or Sandbag

Strength/skill:
A) EMOM X 5:
1 Clean pull
1 Hang Squat Clean
1 Front Squat
*start ~40% of 1RM Clean&Jerk, working up to ~70%
B) on the 6min mark, EMOM X 10:
1 Squat Clean- starting with weight from part (A), work AHAP

Conditioning:
Every 3 min x 6 rounds:
200m Run w/ Sandbag (grn/red)
Max reps brute force burpees in remaining time

*Score is # burpees

TUE, JUL 28TH WOD

Warm-up:
½ tabata each:
Burpees
Romanian DL w/BB or KB
Mountain climbers
Inchworm walkouts

Strength/skill(inside):
10 min to build to heavy complex:
2 Push Presses + 3 Push Jerks
Rest 4 min
3 min max reps stict pull ups (mod: ring row)

Conditioning (outside):
4 rounds, 1 min ea station:
*All with KB (1.5/1)
Goblet squats
KB SDHP
KB Swings
KB Headcutter
*1 min rest b/w rounds
 

MON, JUL 27TH WOD

Warm-up:
Jumping jacks
Plank to downdog w/ toe tap
High knees
Spiderman w/ reach

Strength/skill:
A) EMOM X 5:
1 Snatch Pull
1 Hang Squat Snatch
1 OHS
*start ~40% of 1RM snatch, working up to ~70%
B) On the 6min mark, EMOM X 10
1 Hang Squat Snatch- starting with weight from part (A), work AHAP

Conditioning:
3 Rounds For time:
12 ea DB Push press (50/30)
15 box step ups holding DB (20”)
100m Suitcase carry with DB
400m Run

*18min cap

FRI, JUL 24TH WOD

Warm-up:
½ Tabata each:
High kicks
Romanian DL (BB or single DB)
Thrusters (BB or single DB)
Sprawls

Strength/skill (inside):
EMOM X 5 rounds:
1ST min: 5 Deadlifts- Your choice on weight
2ND min: 5 Toes to bar
3RD min: 30 sec handstand hold

Conditioning (outside):
For time (15min cap):
5 rounds (Dumbbell “DT”):
12  DB Deadlifts (50/30s)
9 Hang Power Cleans
6 Push Jerk

--Immediately into:

5 Rounds of “Chief”
3 Power cleans (from ground)
6 pushups
9 Air Squats
*All performed with 2 Dumbbells (50/30s)

 

Extra credit (time permitting):

3 rounds:
15 weighted glute bridge (DB on lap)
20 mountain climbers
30 sec hollow hold

WED, JUL 22ND WOD

Warm-up:
½ Tabata each:
jump squats
lunges
Alt leg V-ups
Push press (BB or slam ball)

Strength/skill (inside):
A) EMOM X 5:
1 Clean pull
1 Hang Squat Clean
1 Split Jerk
*start ~40% of 1RM Clean&Jerk, working up to ~70%
B) on the 6min mark, EMOM X 10:
1 Hang Squat Clean & Jerk- starting with weight from part (A), work AHAP

Conditioning(outside):

For time (15min cap):
Buy in: 100m walking lunge holding slam ball
--Then--
21-15-9
Slam balls (30/20)
Box jumps (24/20)
Slamball situps (30/20)
Cash out: 200m Run with Slam ball

TUE, JUL 21ST WOD

Warm-up:
½ tabata each:
Burpees
Bent over row w/bb or sandbag
Mountain climbers
Inchworm walkouts

Strength/skill(inside):
EMOM x 5 rounds:
*Goal is 5 to 10 reps of the movement, depending on proficiency
1ST min: HSPU (mod: pike pushups or wall walks)
2ND min: strict pullups (mod: negatives or ring rows)
3RD min: ring dips (mod: negatives or pushups)

Conditioning (outside):
15min AMRAP:
12 Sandbag front squats (grn/red)
8 burpees over sandbag
4 sandbag pull throughs

MON, JUL 20TH WOD

Warm-up:
½ tabata each:
Jumping jacks
Plank to downdog w/ toe tap
High knees
Spiderman w/ reach

Strength/skill (inside):
A) EMOM X 5:
1 Snatch Pull
1 Hang Squat Snatch
1 OHS
*start ~40% of 1RM snatch, working up to ~70%
B) On the 6min mark, EMOM X 10
1 Hang Squat Snatch- starting with weight from part (A), work AHAP

Conditioning (outside):
10min to complete:
800m Run
100 double unders (200 singles)
*Max reps Alt. DB snatch in time remaining (50/30)
--Rest 2 min--
5 min to complete:
400m Run
50 double unders (100 singles)
*Max Alt. DB Clean & Jerk (50/30)

*Score is # of DB reps completed

*Snatches- both heads of DB touch ground

*Clean & Jerk- only 1 head must touch

THU, JUL 16TH WOD

Warmup:
30 sec each:
high knees
butt kickers
Alt. straight leg kicks
Alt hip rotations standing
Alt toe tap in plank to down dog
Reverse lunge twist
Alt. Cossack squat

EWOD:
4 x 400m Run on 3 mins
Then
4 Sets:
50m suicides (10m increments)
in 2 groups, 1:1 work:rest while other group goes

Finisher:
800m cool down run

WED & FRI, JUL 15TH & 17TH WOD

Warm-up:
½ tabata each:
High knees
Bent over rows w/sandbag or BB
V-ups
Scorpions

Strength/skill (floor):
EMOM X 5:
1 Squat clean & jerk- work up to 70%
--Then--
On the 2:00 x 5 Sets:
2 Hang Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk

Conditioning (rack):

For Time *18min cap:
-800m Row
15-12-9:
OHS (95/65)
Chest to Bar Pull-ups
-800m Row
15-12-9:
Power Snatch
Toes to bar
 

Conditioning (outside):

5 RFT (25min cap):
8 Sandbag bear complexes
12 Russian KBS (2/1.5)
16 jumping lunges (no weight)
32 abmat situps

MON & TUE, JUL 13TH & 14TH WOD

Warm-up:
½ tabata each:
Kang squat w/pvc
High kicks
Jump squats
High plank w/ shoulder taps

Strength/skill (rack):
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

Conditioning:

3 RFT (12min cap):
15 Hang Squat Cleans (115/85)
15 Bar-over Burpees


Conditioning (outside):

20 min AMRAP:
200m Run, 3 "Over and Back" Hops, 3 single DB thrusters (50/35)
200m Run, 6 "Over and Back" Hops, 6 DB thrusters
200m Run, 9 "Over and Back" Hops, 9 DB thrusters
Continue to add (3) Hops + thruster per round.

THU, JUL 9TH WOD

Warmup:
3X EMOM:
Min 1: 100m run
Min 2: 15 air squats
Min 3: 8 walk the floor

EWOD:
25min AMRAP:
25 burpees
10x10m down & back shuttle sprints
25 double unders
10x10m down &back shuttles
Rest 30sec

WED & FRI, JUL 8TH & 10TH WOD

Warm-up:
½ tabata each:
Shoulder circles
Pushup to downdog
V-Ups
Jump squats

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Muscle Cleans + 2 High hang Sq Clean
1 Push Jerk + 1 Split Jerk
*Start @ 30% of 1RM Cl & Jerk, work up to ~55%
--Then--
On the 6:00: Every 2min x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*work up from weight used in part 1- goal is to get to about 75-80% of 1RM

Conditioning (rack):
18min AMRAP:
20/15 cal bike
12 Toes to bar or chest to bars*
*Odd round: 12 toes to bar
*Even rounds: 12 chest to bar pullups
 

Conditioning (outside):
For time (30min cap), all performed with single DB:
50-40-30
Air squats
DB push press (50/35)

--Directly into:

40-30-20
Abmat situps
DB Snatch (50/35)

--Directly into:
30-20-10
Alt Pistols
Burpee DB Snatch

MON & TUE, JUL 6TH & 7TH WOD

Warm-up:
½ tabata each
Inchworm walkouts
High Knees
Side lunges
Butt kickers

Strength/skill (rack):
Front Squat
Every 3 minutes x 5 sets::
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

Conditioning (floor):
For time (18min cap):
21 Deadlifts (115/85)
21 Box Jump overs (24/20”)
21 Power clean (115/85)
21 BJOs
21 Shoulder to OH (95/65)
21 BJOs
21 Power Snatch (95/65)
21 BJOs
21 OHS (95/65)
*May jump or step over for Rx

Conditioning (outside):
3 Rounds For time (30min cap):
800m Sandbag run (grn/red)
30 double KB suitcase deadlift (1.5/1s)
100m Sandbag front rack carry
100m KB farmer carry

THU, JUL 2ND WOD

Warmup:
Run 800m (10 sec pick up/ 4 sec jog)
Then 3 rounds:
5 burpees
10 air squats
15 jumping jacks

EWOD:
5 rounds for time (45min cap):
200m Run
Rest 30 sec
200m Run 
Rest 30 sec
200m Run 

Sub:
250m Row
200m Ski
0.3mile bike
*Rest 3 min between rounds
- All out effort, no pacing
-Choose hardest variation

WED & FRI, JUL 1ST & 3RD WOD

Warm-up:
½ Tabata each:
High knees
Lunges
Shoulder circles
Plank (side plank on :10 interval)

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Snatch Drops
2 Tall Snatches
Complex Demo: Video
*start with empty bar, work up
--Then--
On the 6:00: Every 90sec x 5 Sets:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
*work up from weight used in part 1

Conditioning (rack):
5 RFT (15min cap):
5 Chest + toes to bar*
10 Front Squat (155/105)
15/12 cal row
*1 chest to bar pullup + 1 toes to bar = 1 rep

Conditioning (outside):
4min on, 1 min off x 5 rounds:
5 Devil Presses (35's/25's)
10 Hops Over Dumbbell (L+R=1)
15 Double Dumbbell Squats (35/25s)
10 Hops Over Dumbbell (L+R=1)
5 Devil Presses (35/25s)
*pick up where you left off after each rest

MON & TUE, JUN 29TH & 30TH WOD

Warm-up:
½ Tabata each:
Jumping jacks
Spiderman with reach
Alt. leg V-ups
Down dog to pushup

Strength/skill (rack):
Front Squat
Every 3min x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%

Conditioning (Floor):
18min AMRAP:
6 Hang power clean (135/95)
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Conditioning (outside):
For Time (30min cap):
100 Double Unders, 50 AbMat Sit-ups
25 Alt DB Snatches (50/35)
80 Double Unders, 40 AbMat Sit-ups
20 Alt DB Snatches
60 Double Unders, 30 AbMat Sit-ups
15 Alt DB Snatches
40 Double Unders, 20 AbMat Sit-ups
10 Alt DB Snatches
20 Double Unders, 10 AbMat Sit-ups
5 Alt DB Snatches
*Every 3 Minutes [Starting at 0:00]:
200m Run

*3:1 single under mod. Aim for ~1min on ea run (scale distance if needed)

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