Blog - Page 5 of 99 - 5 Valleys CrossFit

Thursday, August 31st

A1) SL Romain DL 4×12
A2) Barbell Step-up 4×12

B1) Weighted Push-ups/ Push-ups 3×12
B2) Ring Rows 3×12
* scale reps as necessary

C) 4 Rounds for Quality
-20 Hollow Rocks
-20 Sec Super man Hold
-30 Sec L/side Plank
-30 Sec R/side Plank
-50DUs/ 150SUs/ 45sec DU practice


Wednesday, August 30th

A) ME Strict Pull-ups
right into
-15 Wall balls

Rest 90 Secs Repeat x3

B) ME Ring Dips
Right into
-30 Sec HS Hold

Rest 90 Secs Repeat 3x

C) 14 Min AMRAP
-25 Sit-ups/ GHDs
-25 Box Jumps (24/20)
-25 Air Squats
-25 Push-ups
-200m Run/ 250m Row


Tuesday, August 29th

A) Backsquat
2×5@75%
2×5@80%

B) 6Min AMRAP:
DT
-rest 3 min-

4Min AMRAP:
DT
-rest 2 min-

2 Min AMRAP:
DT

*DT
-12 Deadlift (155/110)
-9 Hang Cleans (155/110)
-6 S20H (155/110)


Monday, August 28th

A) Push Jerk 3×5 @ 75%
B) Push Press 3×5 @ 75%

C) For Time:
400m Run/ 500m Row
30 KB Swings (70/53)
60 DUs/120 SUs
400m Run/ 500m Row
30 Wall Balls
60 DUs/ 120 SUs
400m Run/ 500m Row
30 Burpees
60 DUs/ 120 SUs
*20Min Time cap


Saturday, August 26th

A) With a Partner 600m Farmers carry
* One works while the other rests
** Choose appropriate weight

B) In Pairs, one working one resting. One partner completes a full round while the other rests and then switch.

7 rounds of:

7 Deadlift (255/180)
7 Chest to Bar Pull-ups
7 KB Swings
14 SA OH Walking Lunges w/ same weight KB(7 each leg, 14 total)
*7 Lunges w/ one arm OH, 7 w/ the other


Friday, August 25th

A) Back Squat
4×5 @75%

B) In Teams of 2
Split reps evenly
-30 Snatches @ (115/80)
-40 Burpee Box jump overs
-50 Pull-ups
-30 Cleans (115/80)
-40 Wall Balls
-50 HR Push-ups
-400m Run (together)
**20 Min Timecap


Thursday, August 24th

A1) KB/DB Snatch 4×16 alternate arms
A2) Box Jumps 4×10

*Immediately following the KB/DB Snatches go directly into box jumps, then rest between sets.

B1) KB/ DB Thrusters 3×8
B2) 8 Jump and Touch Burpees

**Immediately following the thrusters go directly into the burpees, the rest between sets

C) 5x100m Run Sprints
*Recover as needed between sprints
**Sprint to 200m turn around, walk back”


Wednesday, August 23rd

A) Clean
Every 90 seconds for 6 sets:
2 Cleans @ 80-90%

B) For Time:
-25 Front Squats (95/65)
-25 S2OH (95/65)
-25 Hang Cleans (95/65)

C) 3 Rounds
– 15-20 Hollow Rocks
– 15-20 Supermans


Tuesday, August 22nd

A1) Push Press 4×5 @ 75%
A2) Chin-ups 4×5-8 reps

B) For TIme:
– 40 KB Swings (53/35)
– 20 WallBalls
– 20 KB Swings (53/35)
– 40 WallBalls
– 100 DUs/ 200 SUs


Monday, August 21st

A) Front Squat
5@60%
3@65%
2×3@70%

B) 8 Min AMRAP
-8 Pull-ups
-200m run

Rest 3 Min

8 Min AMRAP
-8 T2B/ K2C
-250m row