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1.30.17

Yellowstone CrossFit – CrossFit

Warm-up

2 rounds not for time:

Walk the length of the gym Front Rack carry with light kettle bells. (hold each bell behind your shoulder, keep your shoulder blades squeezed together and core engaged)

10 Banded Good Mornings at one end of the gym

Overhead Kettlebell carry the length of the gym (active shoulders pressing up to the ceiling and core tight throughout walk)

20 high knees in place at the other end of the gym

Then:

Accumulate 1:00 hollow hold on the ground (toes together and off the ground, core tight, and elbows inline with ears)

Weightlifting

Overhead Squat (5×3 @ 50% of 1rm – 3 second pause in the bottom.)

5 sets of 3 overhead squats from the rack with a 3 second pause in the bottom. Fight for depth and good position. Stay tight and focus on active shoulders – push the bar into the sky. If 50% is too much drop weight, ego is not your friend here patience is.

Metcon

Metcon (3 Rounds for reps)

For Reps:

AMRAP x 2:00 min.

10 Deadlifts (#95/65)

5 Hang Power Cleans (#95/65)

rest 4:00 min.

AMRAP x 2:00 min.

10 Deadlifts (#125/85)

5 Hang Power Cleans (#125/85)

rest 4:00 min.

AMRAP x 2:00 min.

10 Deadlifts

5 Hang Power Cleans (#95/#65)
We aren’t just dipping our toes in the water here people, push hard and don’t stop! Each 2 min. round is meant for you to work as hard as possible, redline, and then recover in the rest time! This week we will up the weight for the middle round. Your last round is the same as the first, so see if you can match your first round score or beat it! This will be a mental challenge to hang on to the barbell even when your forearms would make Popeye jealous! Hookgrip is your friend!

1/27/17

Yellowstone CrossFit – CrossFit

Warm-up

To the Window (garage door:)-To the Wall: Lay on the floor in a hollow position. If coach yells, “to the window” you’ll roll towards the Garage door and end up back in the hollow position. If coach yells, “to the wall” you’ll roll towards the back room ending back in hollow. Coach might also call “v-up” or “bear crawl!”

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

1.26.17

Yellowstone CrossFit – CrossFit

Warm-up

3 rounds:

10 Goblet Squats with KB

10 KB Swings

Then Handstand Work:

Level 1 = Accumulate 45 sec. handstand hold

Level 2 = 10 handstand negatives (3 sec. down, kicking up every time)

Weightlifting

Do a set of max effort bench press at 85% of your bodyweight followed immediately by max effort set of strict pull ups. Rest 2-3 minutes.

Bench Press (4x ME bench press at 85% of your body weight )

Pull-ups (4 x ME strict pull ups)

Metcon

Metcon (3 Rounds for time)

3 rounds for times:

40 unbroken Wall Balls(#20/14)

rest 4 min. between efforts

*20 burpee penalty every time the Wall Ball drops or you break. Burpees will be done after you complete the 40 WB. Your time for that round would be the time you finish both the WB and the burpees.
Stick with us on this one! You are here getting stronger and fitter both physically and Mentally! This is like the sprint last week, you just need to go, try to turn off your brain telling you it hurts, you can do more than think!

1.25.17

Yellowstone CrossFit – CrossFit

Warm-up

Garbage ball: Split up into 2 teams and split the gym in half. There will be a bunch of objects (weights, med balls, foam rollers, etc.) spread throughout the gym. When coach yealls “Go!” your teams mission if you choose to accept it, is to get all the “trash” to the other teams side of the gym! The first team to get all the trash on the opposing side is the winner!

Weightlifting

Hang Clean (1 rep max hang clean)

20 minutes to establish a 1 RM hang clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 min.

min. 1 = 15 Med Ball Cleans (#20/14)

min. 2 = 12/10 Calorie Row

min. 3 = 10 Burpee Box Jump-Overs (24″/20″)

min. 4 = 2 Turkish Get-ups (#53/35)

1.24.17

Yellowstone CrossFit – CrossFit

Warm-up

5 min. of work…

4 Turkish Get-Ups (#35/18)

8 Med Ball Cleans (#20/14)

12 Banded Pull-Downs

Then:

Handstand Work

Level 1 = Accumulate 45 sec. handstand hold with tight core, feet together, shoulders active.

Level 2 = 10 handstand negatives (3 sec. down) kicking up into a solid position each time.

Weightlifting

Front Squat (3 x 6 @ 80% of 1RM)

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (#135/95)

*between each set of Overhead Squats complete 30 DU.