Yellowstone CrossFit WOD | Workout Of the Day

01/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Back squats building up to your starting weight

Weightlifting

Back Squat (Every 2 minutes for 20 minutes )

0-8 minutes- 5 sets

Doubles @70-80%

10-18 minutes- 5 sets

Singles @80-90%

Metcon

Metcon (Time)

Row 1000 meters

Then 3 rounds of

12 burpees over the rower

12 T2B
Scaled option-

Row 1000 meters

3 rounds of

12 burpees

12 hanging knee raises

Accessory Work

Hammer Curls (4 X 8 )

All sets as heavy as possible

01/02/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deads + 2 hang cleans + 2 strict press + 1 power clean (barbell)

Add weight X 2 if possible

Build up to a 65% power clean for the complex

Weightlifting

Alternating Air Squat + Power Clean Complex EMOM (EMOM for 12 minutes )

Odd minutes: 10-15 air squats

Even minutes: 5 touch and go power cleans

Work between 65-75% for the entire complex

*must be touch and go cleans

Metcon

Metcon (Time)

45 thrusters #95/65

45 pull-ups
Scaled option-

modified weight on thrusters

jumping pull-ups

RX+

Thrusters #115/80

Strict pull-ups

Accessory Work

Superman Holds (15-30 seconds X 5 )

Rest 30 seconds between sets

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