Categorized as: Uncategorized

10/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coach’s warm up

Weightlifting

Front Squat (5 X 1)

Work to a heavy

Metcon

Metcon (Time)

4 squat cleans #135/95

5 bar muscle ups

6 rounds
Scaled option-

modified weight

chest to bar (banded if needed)

RX+

#185/130

Accessory Work

Oblique Crunches (50 reps each side)

10/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch (1 X 3, 2 X 2, 3 X 1 )

Work up as you feel

Work on positioning

Reset each rep, no touch and go

Bench Press (3 X 5)

Heavy as possible

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Accessory Work

Barbell Curls (3 X 10)

Heavy as possible

10/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (5 X 1 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

10 KB swings #70/53 (Russian)

1 rope climb

20 air squats

1 rope climb

10 KB high pulls #70/53

1 rope climb

20 alternating lunges

1 rope climb

10 push-ups

1 rope climb

21 minutes

Accessory Work

Tuck Ups (5 X 10 )

Rest 30 seconds between sets

10/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (3 X 3)

Strict press

Work to a heavy

Push Press (3 X 3)

Work to a heavy

Push Jerk (3 X 3 )

Work to a heavy

Skill Work

Handstand Push-ups (7 minutes of skill work )

Work on the next progression you need

Example: if you have never kicked up to the wall work on kicking up to the wall, if you can kip HSPUs work on stricts, if you can strict work on deficiets

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Accessory Work

Sit-ups (125 reps )

10/15/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5-1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 1)

Work to as heavy as possible

Metcon

Metcon (Time)

50 wall balls #20/14

50 pull-ups

35 wall balls #20/14

35 pull-ups

20 wall balls #20/14

20 pull-ups
Scaled option- modify wall ball weight

and banded pull-ups

RX+

C2B pull-ups

Accessory Work

Crunches (125 reps )