Yellowstone CrossFit WOD | Workout Of the Day

01/29/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating EMOM of Deadlifts and Pushups (Alternating EMOM for 12 minutes )

Even minutes- 5 unbroken deadlifts as heavy as possible- 6 sets

Odd minutes- 5-15 unbroken push-ups (assisted as needed)- 6 sets

Pick a push-up number you can maintain for all 6 sets

Metcon

Metcon (Time)

2 squat cleans #185/130

10 C2B

3 rounds

Rest 3 minutes
Scaled option- modified weight and banded C2B or pull-ups if not possible

RX+

2 squat cleans #225/155

10 bar muscle ups

Metcon (Time)

50 sit-ups

50 push-ups
Scaled option-

50 sit-ups

30 push-ups

Accessory Work

Dumbbell/KB Shrugs (20-10-20-10)

All sets as heavy as possible

Rest 60 seconds between sets

01/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (3 X 7)

All sets at 75%+

and as heavy as possible

Rest as needed between sets

Metcon

Metcon (AMRAP – Reps)

EMOM for 7 minutes

5-15 unbroken wall balls #20/14
Must be unbroken

Must break parallel in the squat

Pick a number you can fight to hit every round

Metcon

Metcon (Time)

6 hang power cleans #95/65

6 bar facing burpees

4 hang power cleans #145/105

4 bar facing burpees

2 hang power cleans #195/140

2 bar facing burpees

4 rounds

1 round down, 1 round up, 1 round down, 1 round up

Accessory Work

Sit-ups (100 reps )

01/25/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (4 X 4, 4 X 2 every 2 minutes for 16 minutes)

4 X 4 @80%

4 X 2 @90%

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″

Accessory Work

Tuck Ups (3 X 20)

Rest 60 seconds between sets

01/24/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Row 2k
Rest 10 minutes and work on handstand holds and warming shoulders up for handstand walks/practice handstand walks

Metcon

Metcon (Time)

25 GHDs

50 foot handstand walks

3 rounds
RX must get 5 feet per kick up or go back to starting point

Scaled options-

50 sit-ups

25 ft handstand walks

50 sit-ups

5- 4 or 5 foot handstand walks to the wall

50 sit-ups

100 foot bear crawl

All are 3 rounds

Accessory Work

Box Dips (3 X 10-20 reps )

Rest 1 minute between sets

01/23/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 back squats every 2 minutes for 12 minutes )

All sets at 70-80%

Metcon

Metcon (Time)

3 rope climbs

100 KB swings #70/53

3 rope climbs
Scaled option-

15 hanging knee raises

70 KB swings – modified weight

15 hanging knee raises

Accessory Work

Weighted Sit-ups (3 minute AMRAP )

Heavy as possible