11/26/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

10 pvc pass throughs + 5 OHS X 3

2 sotts press + 4 OHS (barbell)

Add weight if possible and repeat

Weightlifting

Overhead Squat (3 reps every 2 minutes for 14 minutes )

Work at 65-75% for the entire complex

Focus on positioning and structure rather than amount of weight

From rack

Metcon

Metcon (Calories)

Teams of 3

1 minute all out max effort on assault bike rotating team mates for 21 minutes or 7 rounds each
1 minute of work and 2 minutes of rest per person

Try and find people around your same intensity level

If you end up with a team of 2 or as a single stick to the 1 minute of work and 2 minutes of rest ratio

Your score is your teams total calories on the bike

Scaled option- 30 seconds of work with 60 seconds of rest for 7 rounds

If you can’t maintain high intensity for the entire minute you should be scaling and going all out

RX+ 1 minute of work 2 minutes of rest for 10 rounds

Accessory Work

L-Sit (50 reps )