Yellowstone CrossFit WOD | Workout Of the Day

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

09/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back

30 second wrist stretch

2 rounds

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 3 )

Work to a heavy

Gymnastics

Strict + C2B + Pull-up Complex (2 complexes )

3 strict pull-ups + 6 C2B + 12 pull-ups
Use the least amount of resistance as possible while doing the complex unbroken

Rest as needed between sets

Log scaling option used in the comments to track your progress

Metcon

Metcon (Time)

Alternating

1 minute ME calories on the rower

1 minute ME burpees over the rower

Alternating until you have rowed 100 calories and completed 100 burpees over the rower. Once one movement is completed you no longer have to alternate. Complete your remaining reps

Accessory Work

Crunches (150 reps )

09/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

5 russian baby makers

5 toe touches

30 second wrist stretch

3 clean grip deadlifts + 2 hang squat cleans + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Squat Clean Complex (One complex every 2 minutes for 12 minutes )

Work up as you feel

Metcon

Metcon (Time)

60/45 cals assault bike

45 hang power cleans #95/65

45 handstand push-ups

Accessory Work

Dumbbell/KB Shrugs (5 X 6)

Heavy as possible

Rest 45 seconds between sets

Tuck Ups (50 reps )