Workout of The Day | CrossFit Down Valley

Warm-up:
20 sec each x 4 sets:
walk the floor
High knees
plank w/ shoulder taps
butt kickers
situps
Jumping jacks

EWOD:
Every 3 min x 10 rounds:
400m Run
Odd rounds: max burpees in time remaining
Even rounds: max slamballs (30/20) in time remaining 

Warm-up:
2 rounds:
1min bike/ski/row
20 plate hops
15 PVC good mornings
10 inchworm/scorpions

Strength/skill:
Deadlift
1x10 @ 60%
1x5 @ 75%
1x10 @ 60%
1x5 @75%
1x10 @ 60%
1x5 @ 75%

Conditioning:
17min AMRAP:
50 Double unders (100 singles)
20 toes to bar
12 OHS (105/75)

Warm-up:
2 rounds:
10 DB goblet squats
10 single DB DL
Handstand hold w/ 10 shoulder taps
60ft walking lunge

Strength/skill:
5 sets
2 squat cleans + 1 hang squat clean + 1 split jerk
Start @ 60% of 1RM, work up

Conditioning:

For time (20min cap)
21-15-9
Alt DB Snatch (50/35)
Hand release pushups
--3 min Rest--
9-15-21
Dual DB Front rack lunge steps (50/35s)
Dual DB shoulder to OH 

Warm-up:
3 rounds
200m Run
20 air squats
2 walll walks w/ 15 sec hold at top

Strength/skill:
5 sets:
2 Squat Snatch + 1 Hang Squat Snatch
*Start @ 60% of 1RM Snatch, work up 

Conditioning:
4min AMRAP X 4 rounds:
400m Sandbag run (green/red)
20 Sandbag back squats
Max reps bar muscle ups in remaining time
*Rest 1min between rounds


 

Warm-up:
5 Rounds:
Bear crawl 25ft
Inch worm down
Broad jump back
 

EWOD:
7 min relay (3 people)
25m Powler push (45/25#)

800m Run 
80 Air squats
Rest 3 min

5min relay- prowler push

400m Run
40 Air Squats
Rest 2 min

3min relay- prowler push

200m Run
20 Air squats

Warm-up:
3 rounds:
10 ea- single leg romanian deadlift w/ light DBs
50 ft walking lunges
200m Run
10 inchworms

Strength/skill:
Deadlift :
2 x 3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%

Conditioning:
4 rounds each for time (25min cap):
15 Hang Power Cleans (115/75), rest 45 sec
16 Front ranck lunges (115/75), rest 1 min
60 double unders (120 singles)
--Rest 1:30 between rounds
**Score is slowest round

Warm-up:
3 rounds
1 min bike/row/ski
20 air squats
10 burpees
10 ring rows

Strength/skill:
none

Conditioning:
For time (40min cap):
40/32 Cal Row/bike 
40 Medball Sit-ups (20/14) 
40 Dual DB Shoulder-to-Overheads (50/35s)
40 Pull-ups
-- Rest 3 mins --
2 rounds of:
20/16 Cal
20 Medball sit-ups
20 DB Shoulder-to-OH 
20 Pull-ups
-- Rest 3 mins --
4 rounds of:
10/8 Cal 
10 Medball Sit-ups 
10 DB Shoulder-to-OH
10 Pull-ups

Warm-up:
A) Row: Every 30 sec, add damper 1 to 10
B) Run 200m
C) Bike: Every 30 sec, stand and do 15 sec sprint x 6 rounds
 

EWOD:
For time *35min cap:
Buy in: Run 1 mile

42-30-18
Box jumps (24/20)
Sit ups

21-15-9
Burpees
Toes to bar
*1 min plank after ea set of T2B

Cash out: Run 800m

Warm-up:
3 rounds:
30 high knees
10 light wall balls
10 russian twists w/ ball
10 hanging knee raises or knees to elbow

Strength/skill:
4 rounds for quality:
100m farmer carry (AHAP)
1 min handstand walk practice
14 alt pistols

Conditioning:
For time (20min cap):
180 Double Unders (360 singles)
80 medball situps (20/14)
60 Wall Balls (20/14)
40 Alt  Dumbbell Snatches (50/35)
-- Rest 3 mins --
20 Alt Dumbbell Snatches
30 Wall Balls
40 Medball situps
90 Double Unders (180 singles)

Warm-up:
Run 400m, then:
1/2 tabata each w/ empty bar
Hang power cleans
Front squat
Push press
Back squat

Strength/skill:
Push Press :
5 @ 70%,
4 @ 75%
2 x 3 @ 80%
2 x 3 @ 85%

Conditioning:
EMOM, until failure: 
3 Deadlifts
3 Hang Power Cleans
3 Front squats
Min 1-3: 95/65lb
Min 4-6: 125/85lb
Min 7-9: 155/105lb
Min 10-12: 185/125lb
Min 13-15: 215/145lb....
*continue until can't complete complex within the minute. Complex must be unbroken





 

Warm-up:
3 rounds, 1 min ea station:
bike/row/ski
air squats
alt cossack squats

Strength/skill:
Back Squat :
2 X 5 @ 70%
2 X 4 @ 75% 
3 X 3 @ 80%

Conditioning:
4 RFT (18min cap):
20/15 cal bike or row
16 chest to bar pullups
9 HSPU
 

Warm-up:
4 Rounds:
10 burpees
10 PVC OHS
10 PVC pass throughs
10 High kicks (R+L=1)

Strength:
Every 30 sec x 15 minutes:
1 Squat Snatch 
*pick load

Conditioning:
Every 4 min x 5 rounds:
200m row/bike
8 Power Snatch (105/75)
60 double unders (120 singles)
8 OHS (105/75)
200m Row/ bike
*Rest until end of 4min interval
*Score is slowest round
 

Warm-up:
6min AMRAP:
50m jog
25m skip
25m pick up
5 sprawls
 

EWOD:

EMOM X 40
1- 15/10 row
2- 12 each leg mountain climbers
3- 12 burpees
4- 100m Sprint
5- 1min rest

Warm-up:
3 rounds:
30 high knees
20 mountain climbers
15 abmat situps
10 bb good mornings

Strength/skill:
Deadlift :
5 @ 72%
4 @ 75%
3 @ 77%
2 x 2 @ 80%
2 x 1 @ 85%

Conditioning:
For time, with a partner
100 call bike
80 slamballs (40/30)
60 Snatches (95/65)
40 SDHP (95/65)
200 Double unders (2:1 singles)
10 Rope Cimbs

*Partition reps however you'd like with your partner. Rest while partner works. 
 

Warm-up:
Run 400m, then:
1/2 tabata each w/ empty bar
Hang power cleans
Front squat
Push press
Back squat

Strength/skill:
1 Clean & Jerk
Every 30 secs for 15 mins

*Athlete's pick on load

Conditioning:
For time (15min cap):
15,12,9,6,3
Pullups
Front Squats (155/105)





 

Warm-up:
3 rounds:
200m Run
10 ring rows
2 wall walks

Strength/skill:
10 rounds for quality of:
5 Strict Press, pick load
Rest 20 secs
5 Gorilla KB Rows ea arm, pick load
Rest 20 secs

Conditioning:
2 rounds, each round for time, of:
30 Box Jump Overs (24/20")
15 Toes-to-bars
15 Wall Balls (20/14)
15 Box Jump Overs
15 Toes-to-bars
30 Wall Balls

*Rest 3 min between rounds, 18min cap


 

Warm-up:
3 rounds
10 PVC Pass Throughs
25 Plate Hops
10 Front Squat with Empty BB
10 Thrusters with empty BB
10 Leg Swings/Leg

Strength:
Front Squat
1x10 @ 60% of 1RM
1x5 @ 70% of 1RM
1x10 @ 65% of 1RM
1x5 @ 75% of 1RM

Conditioning:
For time (20min cap):
50 Wall Balls (20/14)
50 cal Bike or Row
50 Power Snatches (95/65)
50 Burpee Box Overs (24/20)

 

Warm-up:
3 rounds:
30 sec bike/row easy
30 sec moderate
30 sec hard
Then, 3 rounds:
Lunge down
Bear crawl back
20 jumping jacks
 

EWOD:

Every minute on the minute for 30 minutes complete…

Min 1: 15/11 Cal Bike

Min 2: 16 Single Arm Alt. DB Clean & Jerk R/L=2 50/35

Min 3: 50 Double Unders (or 45 sec of attempts)

Min 4: 15/11 Cal Row

Min 5: 16 Box Step Ups holding DB (20", 50/35)

Min 6: Rest

Warm-up:
3 rounds:
30 high knees
20 mountain climbers
15 abmat situps
10 cossack squats

Strength/skill:
3 Rounds:
1min: HS walk/hold practice
rest 30 sec
1min: Pistol practice
Rest 30 sec
1 min: GHD or abmat situps 

Conditioning:
4 Round for time (20min cap):
15 Sandbag power cleans
200m Sandbag Run
400m Run
 

Warm-up:
1/2 tabata each w/ pair of light DBs:
Bike
Light Renegade rows (hold plan on :10 intervals)
Push press (hold at top on :10 intervals)
Burpee DB Deadlift (hold farmer carry on :10 intervals)

Strength/skill:
Back Squat :
5 @ 70% 
4 @ 72%
3 @ 75% 
2 @ 77% 
3 x 1 @ 80% 

Conditioning:
For time (12min cap):
1,2,3....9,10
Dual DB Shoulder to OH (50/35s)
Dual DB burpee Deadlift (50/35s)