Categorized as: Uncategorized

12/31/2018

Yellowstone CrossFit – CrossFit

Metcon

CHAD- BREAKING IN THE NEW DIGGS (Time)

1000 box step ups “20

#45/30 backpack
Scale as needed

Many options

1000 no weight, 500 weighted, any weights can be used as an option

It should be scaled to your level but you should also plan on working for 45-90 minutes depending on level as well

HAPPY NEW YEAR

12/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (5 X 5)

All sets at 75%+

Metcon

Metcon (Time)

25 dumbbell bench press #50/35

50 pull-ups

25 dumbbell bench press #50/35

50 wall balls #20/14

25 dumbbell bench press #50/35
Scaled option

18 dumbbell bench #40/25

36 pull-ups/jumping pull-ups

18 dumbbell bench press

36 wall balls #20/14

18 dumbbell bench press

RX+ C2B

Accessory Work

Weighted Sit-ups (100 reps )

12/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

20 Second Max Effort Hang Squat Clean Complex (Every 2 minutes for 18 minutes )

max effort hang squat cleans for 20 seconds
3 sets 0-4 minutes @60-70%

3 sets 6-10 minutes @70-80%

3 sets 12-16 minutes @80-90%

Log your last set of heaviest weight and reps

Metcon

Metcon (Time)

Teams of 2

30 HSPUs

20 T2B

10 Rope Climbs

4 Rounds
Scaled option-

30 box handstand push-ups

20 hanging leg raises

10 scaled rope climbs

3 rounds

Accessory Work

Box Dips (50 reps )

Add weight if possible

12/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (7 X 3)

All sets at 70%+

Work up as you feel

Metcon

Metcon (AMRAP – Reps)

10 minutes of

Dumbbell burpee box step overs “24/20

#50/35

Accessory Work

L-Sit (50 reps )

12/24/2018

Yellowstone CrossFit – CrossFit

Metcon

12 Days of Christmas Yellowstone Crossfit Style (Time)

1 cluster #135/95

2 snatch #135/95

3 handstand push-ups

4 burpees

5 chest to bar pull-ups

6 shoulder to overhead #135/95

7 kettle bell swings #70/53

8 box jumps “30/24

9 hang power cleans #135/95

10 goblet squats #70/53

11 toes to bar

12 deadlifts #135/95
Follow the movements to the tune of the song 12 days of Christmas

1 cluster

2 snatch, 1 cluster

3 hspus, 2 snatch, 1 cluster and so on…

MERRY CHRISTMAS!!