Yellowstone CrossFit WOD | Workout Of the Day

1.23.17

Yellowstone CrossFit – CrossFit

Warm-up

5 min. of work…

4 Turkish Get-Ups (#35/18)

8 Med Ball Cleans (#20/14)

12 Banded Pull-Downs

Then:

Handstand Work

Level 1 = Accumulate 45 sec. handstand hold with tight core, feet together, shoulders active.

Level 2 = 10 handstand negatives (3 sec. down) kicking up into a solid position each time.

Weightlifting

Hang Snatch (1 Rep max hang snatch)

20 minutes to work up to a 1 RM hang snatch.

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters (#95/65)

C2B Pull-ups
Meet Frances, Fran’s bigger, meaner sister:)

1.20.17

Yellowstone CrossFit – CrossFit

Warm-up

1. Tic-Tac-Toe. Split up into two groups and use the 5lb. and 2.5 lb. weights.

2. 3 rounds: 15 Glute bridges and 10 Hollow Rocks.

Weightlifting

Deadlift (2×10 @ 70% +10lbs)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

1.19.17

Yellowstone CrossFit – CrossFit

Warm-up

Pizza game with Ab Mats. Each person holds an abMat and tries to knock everyone else’s mats off their hands. The last person still holding their mat is the winner! Some ideas…

round 1 = 10 air squats and jump back in.

round 2 = 5 push ups and jump back in.

round 3 = hold with your left hand, 5 burpees and jump back in

round 4 = last dude/lady standing, once yours falls you are done!

Weightlifting

Do a max effort set of bench press with 80% of your bodyweight then immediately do a max effort set of strict pull-ups. Wait 2-3 minutes and repeat for 4 sets

Bench Press (4xME @80% of bodyweight)

Pull-ups (4xME)

Metcon

Metcon (AMRAP – Reps)

2 min. AMRAP

10 SDHP (#95/65)

10 Bar-facing Burpees

rest 4 min.

2 min. AMRAP

10 SDHP (#95/65)

10 Bar-facing Burpees

rest 4 min.

2 min. AMRAP

10 SDHP (#95/65)

10 Bar-facing Burpees
This is a sprint, you have to move fast! We will Redline, get the chance to recover and repeat!

https://www.youtube.com/watch?v=-fN5mAxOLSA&sns=em

1.18.17

Yellowstone CrossFit – CrossFit

Warm-up

Two group again today!

Station #1 =

5 laps (down and back is 1) farmers carry (#35/25 in each hand)

5 air squats with feet together at every wall

Station #2 =

beginners = continued work on handstand and handstand position (focus on tight core)

intermediate = handstand negatives or partner-assisted strict HSPU.

Metcon

Metcon (Time)

For Time:

5 Muscle Ups

15 Squat Snatch (#115/75)

25 Candlestick to Pistol Squat

35 Shoulder to Overhead (#115/75)

45 Pull-ups

55 Mountain Climbers

110 DU
https://www.youtube.com/watch?v=_Ve7t4k8n0w&sns=em

Weightlifting

Power Clean (3×6 @ 75% of 1RM + 10 lbs)

1.17.17

Yellowstone CrossFit – CrossFit

Warm-up

We are going to warm-up in 2 groups today, one group of athletes who are beginners at HSPU and the other group who are able to RX or RXish HSPU workouts.

Station #1 = 5 min. AMRAP (just elevating your core temperature, move at a good pace and heat up but don’t wear yourself out)

10 banded good mornings

10 box step-ups

20 sec. plank hold

Station #2 = Handstand work with coach

Beginners: kicking up into a handstand and holding with tight core ( squeeze butt and press through shoulders) This can be done on a box as well to take a little bodyweight off of your shoulders.

Intermediate: Handstand negative (kick up into a handstand and control your decent to the mat (2-3 sec.) These can be done to an abMat or two.

Weightlifting

Front Squat (1×6 @ 75%, 2×6 @80%)

1 set of 6 @75% and 2 sets of 6 at 80% of your 1RM. Your score is the weight from the 80% set.

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
https://www.youtube.com/watch?v=yeSE0pKZHP4&sns=em