1.17.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.17.17

Yellowstone CrossFit – CrossFit

Warm-up

We are going to warm-up in 2 groups today, one group of athletes who are beginners at HSPU and the other group who are able to RX or RXish HSPU workouts.

Station #1 = 5 min. AMRAP (just elevating your core temperature, move at a good pace and heat up but don’t wear yourself out)

10 banded good mornings

10 box step-ups

20 sec. plank hold

Station #2 = Handstand work with coach

Beginners: kicking up into a handstand and holding with tight core ( squeeze butt and press through shoulders) This can be done on a box as well to take a little bodyweight off of your shoulders.

Intermediate: Handstand negative (kick up into a handstand and control your decent to the mat (2-3 sec.) These can be done to an abMat or two.

Weightlifting

Front Squat (1×6 @ 75%, 2×6 @80%)

1 set of 6 @75% and 2 sets of 6 at 80% of your 1RM. Your score is the weight from the 80% set.

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
https://www.youtube.com/watch?v=yeSE0pKZHP4&sns=em