Categorized as: Uncategorized

01/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Shoulder Press and Push-Up EMOM (Alternating EMOM for 10 minutes )

Even minutes- 4 strict press

Odd minute- 8-16 push-ups

On the strict press and push-ups try and pick a weight and rep scheme and fight to stick to it

Strict press try and be at 70-80% if possible

Push-ups can be assisted if needed

Metcon

Metcon (Time)

25/18 calories on the rower

5 clean and jerks #165/115

4 rounds
RX+

#205/145

Accessory Work

Dumbbell/KB Shrugs (50 reps )

Heavy as possible

01/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Deadlift and Bar Facing Burpee EMOM (Alternating EMOM for 10 minutes )

Even minutes- 8 deadlifts #225/155- 5 sets

Odd minutes- 8 bar facing burpees- 5 sets

*Do not exceed #225/155 on deadlifts work on speed and recovery

If you can’t complete the 8 burpees do max effort for 40 seconds and rest the remainder of the minute

Metcon

Metcon (AMRAP – Reps)

2 minute AMRAP

3 C2B

3 box jumps #30/24

Rest 1 minute

5 rounds

Accessory Work

Flutter Kicks (3 minute AMRAP )

01/04/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (7 X 3)

Work up to as heavy as possible

All sets at 80%+

Metcon

Real Deal (AMRAP – Reps)

10 minute AMRAP of

Ring rows

Push-ups
Max effort ring rows. Once you break you immediately switch to max effort push-ups until you break. Continue to repeat that cycle for 10 minutes

*I don’t recommend going to complete failure. 10 minutes is a long time for 2 movements and you do not want to be doing singles and having to switch

Scaled option-

modified ring rows

https://youtu.be/mjjJt2-HemM

modified push-ups (knee assistance if needed) full range of motion. Chest to the floor

Accessory Work

Scissor Kicks (3 minute AMRAP)

01/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Back squats building up to your starting weight

Weightlifting

Back Squat (Every 2 minutes for 20 minutes )

0-8 minutes- 5 sets

Doubles @70-80%

10-18 minutes- 5 sets

Singles @80-90%

Metcon

Metcon (Time)

Row 1000 meters

Then 3 rounds of

12 burpees over the rower

12 T2B
Scaled option-

Row 1000 meters

3 rounds of

12 burpees

12 hanging knee raises

Accessory Work

Hammer Curls (4 X 8 )

All sets as heavy as possible

01/02/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deads + 2 hang cleans + 2 strict press + 1 power clean (barbell)

Add weight X 2 if possible

Build up to a 65% power clean for the complex

Weightlifting

Alternating Air Squat + Power Clean Complex EMOM (EMOM for 12 minutes )

Odd minutes: 10-15 air squats

Even minutes: 5 touch and go power cleans

Work between 65-75% for the entire complex

*must be touch and go cleans

Metcon

Metcon (Time)

45 thrusters #95/65

45 pull-ups
Scaled option-

modified weight on thrusters

jumping pull-ups

RX+

Thrusters #115/80

Strict pull-ups

Accessory Work

Superman Holds (15-30 seconds X 5 )

Rest 30 seconds between sets