Categorized as: Uncategorized

06/22/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of jog down back pedal back

30 seconds of side shuffles

30 seconds of walking lunges + 3 count stretch each leg (in the bottom of lunge)

2 rounds

Back Squats warm up working up to 65%

Weightlifting

Back Squat (4 reps every 2 minutes for 14 minutes)

Working between 65-75% for the entire 14 minutes

Metcon

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06/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

1 minute child’s pose

2 rounds

Front Squat warm up working up to 65%

Weightlifting

Front Squat (4 reps every 2 minutes for 14 minutes)

Work between 65-75% for the 14 minutes

Bench Press (3 X 7)

As heavy as possible

Metcon

Metcon (Time)

10 wall balls #20/14

Rest 1 minute

10 rounds
Fight to go below parallel even if it is uncomfortable. Fight to go unbroken as many sets as possible.

Accessory Work

Sit-ups (100 reps)

06/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

40 second shuttle run

40 second walking lunges + 2 count stretch each leg

20 seconds of shoulder rotations (small circles to bigger)

20 seconds reversed

2 rounds

Back squat warm up working up to 75% for the weightlifting

Weightlifting

Back Squat (Doubles every 90 seconds for 15 minutes )

Work between 75-85% for the entire 15 minutes

Metcon

Metcon (Time)

30 T2B

30 sit-ups

30 burpee box jump overs “30 (regional standard)

30 sit-ups

30 T2B
RX+

Burpee Box Jump Overs “48

Accessory Work

Hammer Curls (3 X 12)

Heavy as possible

06/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 bowler squats each leg

5 cossack squats each leg

Crossover symmetry

2 rounds

3 hang power cleans + 3 strict press + 1 snatch balance + 2 OHS (barbell)

Add weight X 2

Weightlifting

Overhead Squat (3 X 2, 2 X 2, 1 X 5, 1 X 2, 1 X 3 )

Work to a heavy for the day then drop weight for the last two sets

Metcon

Metcon (Time)

15 calories on the rower

9 pull-ups

3 OHS #95/65

5 rounds
RX+

C2B Pull-ups

OHS #135/105

Accessory Work

Plyo Push-ups (3 X 10)

06/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

30 seconds sumo squat

1 minute thread the needle each side

2 rounds

3 count down + 1 count up front squats (barbell)

Front squat warm up building to 75% for the weightlifting

Weightlifting

Front Squat (Doubles every 90 seconds for 15 minutes )

Work between 75%-85% the entire 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

3 handstand push-ups

2 squat cleans #155/110

1 rope climb

15 minutes
RX+

Strict HSPUs

Squat Cleans #185/135

Legless Rope Climb

Accessory Work

Box Dips (10 second hold + 5-10 dips + 10 second hold X 3 )

Rest 90 seconds between sets