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Yellowstone CrossFit – CrossFit


Musical Med-balls: If you get out, still join into the movement of the round, just stand to the side.

round 1 = lunges

round 2 = hop on one foot

round 3 = burpee jump

round 4 = duck walk



Overhead Squat (5×3 @ 60% – 3 second pause in the bottom)

Again this week working on good positioning overhead and stability in the bottom of the squat. Only add weight if you feel you are maintaining good form. Ask a coach to watch you if you are unsure.


Metcon (Time)

For Time:

40 DU

40 WB (#20/14)

rest 3 min.

30 DU

30 WB (#20/14)

rest 2 min.

20 DU

20 WB (#20/14)

*Penalty for dropping/stopping during a round of WB is 20 burpees for each stop. Complete the burpees after each round of WB before you start your rest time for that round.


Yellowstone CrossFit – CrossFit


3 rounds not for time:

5 Bar MU Transitions (video to follow)

10 Banded Good Mornings

15 Glute Bridges


Deadlift (1 RM deadlift)

Take 20 minutes to work to a 1 rep max Deadlift.


CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.


Yellowstone CrossFit – CrossFit


1. Tabata Sprints

2. Practice Cartwheels (cause EZ says its cool)


Complete a max effort set of bench press at 85% of bodyweight then immediately perform a max effort set of strict pull ups. Rest 2-3 minutes and repeat for 4 sets.

Bench Press (4xME @85% of bodyweight)

Pull-ups (4xME pull ups)


Metcon (AMRAP – Reps)

AMRAP x 15 min.

Start with 5 rounds of:

10 S2O single-arm KB (#53/35)

>>5 on each side

15 KB swings (#53/35)

20 alt. Goblet Lunges (#53/35)

Then…complete as many burpees as possible in the remaining time.
Your score will be all the reps from the 5 rounds plus any and all burpees.


Yellowstone CrossFit – CrossFit


EMOM x 8 min.

Min. 1 = Jump Rope (pracitce going from fast singles to slow singles and back to fast singles)

Min. 2 = Squat challenge (sit in a squat using the rack for balance, keep toes straight ahead, torso upright and scaps pulled together)

Min. 3 = accumulate 0:30 hollow hold on the pull-up rig


Split Jerk (6 x 2 @ 95/55)

6 sets of 2 split jerks @ 95 lbs for men and 55 lbs for women. This is a split jerk, not a push press, or push jerk. If you need to use less weight then do so. Do not use more. Focus on pushing under the bar, not pressing the bar up and your landing position.


Metcon (Time)

4 Rounds for Time:

12 Ring Dips

24 Pistols Alternating (12 each side)

48 Double Unders


Yellowstone CrossFit – CrossFit


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


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


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 (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!