Yellowstone CrossFit WOD | Workout Of the Day

01/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Deadlift and Bar Facing Burpee EMOM (Alternating EMOM for 10 minutes )

Even minutes- 8 deadlifts #225/155- 5 sets

Odd minutes- 8 bar facing burpees- 5 sets

*Do not exceed #225/155 on deadlifts work on speed and recovery

If you can’t complete the 8 burpees do max effort for 40 seconds and rest the remainder of the minute

Metcon

Metcon (AMRAP – Reps)

2 minute AMRAP

3 C2B

3 box jumps #30/24

Rest 1 minute

5 rounds

Accessory Work

Flutter Kicks (3 minute AMRAP )

01/04/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (7 X 3)

Work up to as heavy as possible

All sets at 80%+

Metcon

Real Deal (AMRAP – Reps)

10 minute AMRAP of

Ring rows

Push-ups
Max effort ring rows. Once you break you immediately switch to max effort push-ups until you break. Continue to repeat that cycle for 10 minutes

*I don’t recommend going to complete failure. 10 minutes is a long time for 2 movements and you do not want to be doing singles and having to switch

Scaled option-

modified ring rows

https://youtu.be/mjjJt2-HemM

modified push-ups (knee assistance if needed) full range of motion. Chest to the floor

Accessory Work

Scissor Kicks (3 minute AMRAP)

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