Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Tempo Back Squats (3 X 3 @65%, 5 X 1 @80%+)

3/3/1 tempo back squats
3 count down, 3 count in the bottom, 1 count up

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Metcon (AMRAP – Rounds)

15 pull-ups

80 foot walking lunges

15 sit-ups

1 rope climb

18 minutes
Scaled option-

15 jumping pullups

80 foot walking lunges

15 sit-ups

3 scaled rope climbs

Accessory Work

Dumbbell/KB Shrugs (50 reps )

Heavy as possible

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (Doubles every 2 minutes for 14 minutes )

Work at 85-95% for the entire complex

Metcon

Metcon (AMRAP – Reps)

3 rounds of

30 seconds of power cleans

30 seconds of rest

25 seconds of power cleans

35 seconds of rest

20 seconds of power cleans

40 seconds of rest

15 seconds of power cleans

45 seconds of rest

10 seconds of power cleans

50 seconds of rest

#155/110

NO REST BETWEEN ROUNDS
Scaled option #125/85

Accessory Work

Hammer Curls (3 X 10)

All sets as heavy as possible

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 snatch grip deadlifts + 2 hang squat snatch + 2 sotts press + 1 squat snatch (barbell)

Add weight if possible X 2

2 Count Hang Squat Snatch Complex (One complex EMOM for 10 minutes )

2 count hold in the hang position + 2 count hold in the receiving position
Work at 65-75% for the entire complex

Work on positioning

Metcon

Metcon (AMRAP – Reps)

1 minute max effort handstand push-ups

1 minute max effort medicine ball squat cleans #20/14

1 minute max effort push-ups

1 minute max effort box jump overs “24/20

Rest 1 minute

4 rounds
RX+

Deficit HSPUs #55/35

Med ball cleans #30/20

Plyo Push-ups #55/35

Box jump overs “30/24

5 rounds

Accessory Work

GHD Hip Extensions (3 X 15 )

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Sumo Deadlift High Pull (5 X 5 )

Work up to as heavy as possible

Fight to stay touch and go

Metcon

Metcon (Time)

50 sumo deadlift high pulls #95/65

30 bar muscle ups
Scaled option-

50 sumo deadlift high pulls #95/65 or modified

30 pull-ups or C2B

Accessory Work

Tuck Ups (4 X 25 )

Rest 60-90 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2 to warm up for back squats

Weightlifting

Tempo Back Squats (3 X 3 @65%, 3 X 2 @75%)

3/3/1 tempo back squats
3 count down, 3 count in the bottom, 1 count up

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Grinder (Time)

10/7 calories on the rower

10 dumbbell box step overs #50/35

Rest 1 minute

10/7 calories on the rower

20 dumbbell box step overs #50/35

Rest 2 minutes

5 rounds

*35 minute time cap*
Scaled option- modified weight on step overs

Accessory Work

GHD Hip Extensions (3 X 10)