Workout of The Day | CrossFit Down Valley

Warm-up:
½ tabata each:
PVC around the worlds
Jumping jacks
Pike pushups
Spiderman lunges

Strength/skill:
EMOM X 5 rounds:
A) 4-8 reps of pulling movement of your choice: ring row, pullup, C2B, MU
B) 40 sec HS hold of choice: Hold, shoulder taps, wall walks
C) 5-8 T2B

Conditioning:

For time (20min cap):
100m Farmer Carry (1.5/1s)
80 abmat situps
80 Double unders (160 singles)
100m Farmer Carry
60 single KB snatch
60 Double unders (120 singles)
100m Farmer Carry
40 Alt. Pistols
40 Double unders (80 singles)
100m Farmer carry
20 Russian Twists w/KB
20 Double unders (40 singles)

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

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

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

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

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

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
 

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

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:
1^ST min: 5 Deadlifts- Your choice on weight
2^ND min: 5 Toes to bar
3^RD 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

EWOD:

Running at EVHS track-- surprise 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

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
1^ST min: HSPU (mod: pike pushups or wall walks)
2^ND 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

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

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

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

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.

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

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

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

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

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