Yellowstone CrossFit WOD | Workout Of the Day

09/25/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 push-ups

5 squat lunges

10 hollow rocks on the bar + 20 second dead hang

2 rounds

3 snatch grip deadlifts + 2 hang squat snatch + 3 OHS (barbell)

Add weight X 2

Weightlifting

Power Position Squat Snatch + Hang Squat Snatch + Squat Snatch Complex (One complex every 2 minutes for 12 minutes)

Work on speed and positioning

Skill Work

Knees To Elbow (7 minutes)

https://youtu.be/IJZpz5C1dAA

Please watch the instruction video unless you can complete 7 minutes unbroken

Knees must hit your elbows to be RX

Work the kipping motion even if you aren’t hitting your elbows to learn the movement

If not possible on the bar do knees to elbows from the ground to learn the movement

Metcon

Metcon (AMRAP – Rounds and Reps)

14 calorie row

14 push-ups

14 wall ball squat cleans #20/14

14 minutes

Accessory Work

Superman Holds (30 seconds X 5)

Rest 30-60 seconds between sets

09/24/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

High knees down

Butt kicks back

5 russian baby makers

5 burpees

3 rounds

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 2 )

Work to a heavy

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Accessory Work

Single Leg Knee Ups (3 X 10 each leg )

Rest 40 seconds between sets

09/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

Butt kicks down

Open hips back

10 burpees

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 3 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

10 clean and jerks #135/95

5 front squats #135/95

Run 800 meters

35 minutes
Each 800 meter run = 4 reps

200 meters = 1 rep

When the clock is getting close to 35 minutes run 200s to get as many reps as possible

RX+

Clean and jerks and squats #165/115

Accessory Work

Oblique Crunches (3 X 20 each side )

09/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 squat lunges

20 chain breakers

3 rounds

Weightlifting

Bench Press (2 X 5, 5 X 1 )

Work to as heavy as possible

Metcon

Metcon (Time)

30 bench press #135/95

60 double unders

30 sit-ups

3 rounds
RX+

Bench press #155/110

Accessory Work

Superman Holds (20 second hold 20 second rest X 6)

09/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle run

30 seconds of side shuffle

30 seconds of high knees

1 minute child pose

2 rounds

5-1 1/4 Front Squats X 2

Weightlifting

Front Squat (5 X 2)

Work to a heavy

Gymnastics

Rope Climb (7 minutes of skill work )

Log the amount of rope climbs completed.

Work on efficiency up and down the rope rather than number of reps

Metcon

Metcon (AMRAP – Rounds and Reps)

4 pull-ups

2 squat cleans #135/95

12 minutes
RX+

C2Bs

Squat cleans #165/115

Accessory Work

Tuck Ups (10 X 10 )

Rest 30 seconds between sets