Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 1)

Work to as heavy as possible

Metcon

Metcon (Time)

21 thrusters #75/55

15 hang power cleans #75/55

9 ring muscle ups

3 rounds
Scaled option- modified weight

Bar muscle ups/banded bar muscle ups/strict pull-ups + dips (banded if needed)

Accessory Work

Tuck Ups (4 X 15)

Rest 30-60 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3 clean grip deadlifts + 2 hang squat cleans + 1 strict press + 1 push jerk + 1 split jerk (barbell)

Add weight X 2

Weightlifting

Squat Clean + Double Hang Squat Clean + Split Complex (One complex every 2 minutes for 12 minutes )

1 squat clean + 2 hang squat clean + 1 split jerk
Work up as you feel working to a heavy for the day.

Work more speed and efficiency rather than weight.

Bench Press (3 X 5)

All sets as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

5 dumbbell hang clean and jerk #50/35 (right)

5 dumbbell hang clean and jerk #50/35 (left)

30 double unders

10 minutes
Scaled option- modified weight

60 singles

Accessory Work

Oblique Crunches (50 reps each side )

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 1)

Work up to a heavy

Metcon

The 100’s (Time)

100 calories on the rower

1 rope climb

100 push ups

1 rope climb

100 air squats

1 rope climb

100 sit ups

1 rope climb
Scaled options-

75,75,75,75, and 2 scaled rope climbs or 50,50,50,50,

and 2 scaled rope climbs

RX+

Legless Rope Climbs

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3 snatch grip deadlifts + 2 hang squat snatch + 2 snatch balance + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch + Double Hang Squat Snatch (One complex every 2 minutes for 20 minutes )

Work up as you feel working to a heavy for the day.

Work more speed and efficiency rather than weight.

Metcon

Metcon (Time)

7 sumo deadlift high pulls #95/65

14 box jump overs “24/20

7 shoulder to overhead #95/65

14 box jump overs “24/20

21 ring dips

3 rounds
Scaled- box step overs and banded ring dips

RX+

#135/95 Sumo and SOH

Strict ring dips

KB Holds (3 X ME)

Rest 40 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2

2- 2 count in the bottom pause back squats X 2

Weightlifting

Back Squat (5 X 1 )

Work up to as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

25 foot walking lunges

10 toes to bar

10 pull-ups

25 foot walking lunges

10 burpees

16 minutes
Scaled option

25 foot walking lunges

10 hanging knee raises

10 jumping pull-ups

25 foot walking lunges

10 burpees

RX+

Dumbbell walking lunges #50/35 *open standard* DBs on shoulders

C2B pull-ups

Accessory Work

Oblique Crunches (50 each side )

Sit-ups (50 reps )