Yellowstone CrossFit WOD | Workout Of the Day

01/10/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 X 3 )

All sets at 70%+

Metcon

Metcon (Time)

5 miles assault bike

Accessory Work

Crunches (125 reps )

01/09/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch + OHS (Every 2 minutes for 10 minutes )

1 power snatch + 3-6 OHS
Do not exceed #135/95

Pick a rep scheme that is a challenge and you can maintain for all 5 sets

If you think the weight is to light cycle the bar faster and speed through the OHS reps while maintaining good positioning

Metcon

Metcon (AMRAP – Rounds and Reps)

5 handstand push-ups

5 burpees

10 minutes

Rest 2 minutes

Metcon

Metcon (Time)

35 T2B

Accessory Work

GHD Hip Extensions (3 X 12 )

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)