Yellowstone CrossFit WOD | Workout Of the Day

07/31/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

5 burpees

3 L-sit

3 rounds

Weightlifting

Bench Press (1 X 7, 1 X 5, 4 X 3)

Work to a heavy

Metcon

Metcon (Time)

60 calories on the rower

60 plank up downs

60 alternating lunges

30 calories on the rower

30 plank up downs

30 alternating lunges

15 ring muscle ups
*Plank up down description* Start in plank position with forearms on the floor. One arm at a time going up to the push-up position. Then one arm at a time back down to the starting position. This equals one rep.

Bar muscle ups if not ring

Ring progression. Focus on shooting through the rings and focus on the dip.

If not to the ring progression yet do 15 ring rows + 15 dips

RX+ Vested

Accessory Work

Dumbbell/KB Shrugs (6 X 4)

10 second hold at top to start and 10 second hold at the top of the last rep

07/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 walk outs

5 squat lunges

5 minutes

Weightlifting

Back Squat (4 X 4 )

Work up as you feel

Squat Snatch (4 X 2)

Work up as you feel

Maintain touch and go as long as possible

Metcon

Metcon (Time)

24 back squats #95/65

4 rope climbs

48 meter barbell overhead walk #95/65

3 rounds
RX+

Legless rope climbs

Accessory Work

Tuck Ups (100 reps)

07/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Bear crawl down

Back pedal back

5 squat lunges

5 minutes

Weightlifting

Front Squat (4 X 4)

Work up to a heavy for the day

Metcon

Metcon (Time)

15 front squats #75/55

8 bar facing burpees

15 hang squat snatches #75/55

8 bar facing burpees

46 jumping jacks

4 rounds

Accessory Work

Flutter Kicks (150 reps)

07/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 second shuttle run

30 second side shuffle

15 chain breakers

2 rounds

Weightlifting

Deadlift (3 deadlifts @80% EMOM for 10 minutes )

Metcon

Metcon (Time)

Run 300 meters

36 double unders

18 alternating step-ups “24/20

Rest 90 seconds

4 rounds

Accessory Work

Scissor Kicks (150 reps)

07/24/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 250 meters

20 alternating DB death march (Instagram @allisonmckail for example)

10 push-ups

3 rounds

Weightlifting

Shoulder Press (1 X 6, 1 X 4, 5 X 2)

*strict

Work to a heavy

Barbell Curls (4 X 6)

Work to a heavy

Metcon (Time)

30 strict press #75/55

30 underhand grip pull-ups

20 strict press #95/65

20 underhand grip pull-ups

10 strict press #115/80

10 underhand grip pull-ups
RX+

Strict press #95/65, #115/80, #135/95

Accessory Work

Sit-ups (150 reps)