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 )

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 )

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