Categorized as: Uncategorized

02/12/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (3 X 7)

Work up to as heavy as possible

Try to increase weight each set

Rest as needed between sets

Metcon

Metcon (Time)

50 push press #95/65

50 sit-ups

30 push press #115/80

30 sit-ups

20 push press #135/95

20 sit-ups

Accessory Work

Dumbbell/KB Shrugs (50 reps )

Heavy as possible

Least amount of breaks as possible

02/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 snatch grip deadlifts + 2 hang squat snatch + 2 power squat snatch + 1 full (barbell)

Add weight only if possible X 2

Weightlifting

Squat Snatch + 2 OHS Complex (One complex every 90 seconds for 9 minutes )

Work up to as heavy as possible

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Accessory Work

Tuck Ups (10 X 10 )

Rest 20 seconds between sets

02/08/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (3 X 2, 4 X 1, 1 X ME )

Every 2 minutes for 16 minutes

Doubles @80% – 3 sets

Singles @90%+ – 4 sets

Drop back to 80% for one max effort set

Use a spotter

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Accessory Work

Hammer Curls (55 reps )

Heavy as possible

Least amount of sets as possible

02/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Row 5k
Scaled option-

Row 3k

Skill Work

Handstand Walk

10-20 minutes of handstand walk practice/practice based on your skill level/if you skip it your skill will not improve

02/06/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (3 X 4, 3 X 2, 1 X ME)

Every 2 minutes for 14 minutes

3 X 4 @75%

3 X 2 @85%

Drop back down to 75% and do one set of ME reps

Metcon

Metcon (Time)

30-20-10

Handstand push-ups

Ring dips
Scaled option-

Box HSPUs

Box dips

Accessory Work

Weighted Russian Twists (200 reps )