CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Daily Mobility and Activation
Metcon
Metcon (Time)
For Time:
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
Metcon (Time)
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run
Accessory Work
Metcon (Time)
Body Armor
4 Giant Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.
Murph Prep
Metcon (Time)
Week 1: 2nd Round
Complete last Saturday’s Pushup program again. This time, attempt to beat each set by 1 rep or more and also beat your time and total sets to complete your number.
Saturday Recap
Take your Max Set of Pushups and multiply by 4. With that number, complete in as few sets as possible without gaming it. Rest 60s between sets.
For example:
Max pushups = 20
20×4=80
Complete 80 pushups in as few sets as possible, maxing out every set. Rest 60s between sets.