Yellowstone CrossFit WOD | Workout Of the Day

10/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Deadlift + Stict Pull-up Complex (One complex every 90 seconds for 15 minutes )

5 deadlifts + 3 strict pull-ups
Try to work at 50-60% for the entire complex. Must be touch and go deads

Use bands as needed for strict pull-ups

Enter deadlift weight for score and pull-ups in comments

Barbell Upright Rows (4 X 6)

Heavy as possible

https://youtu.be/KzYlXWXVw3o

Metcon

Metcon (Time)

25 deadlifts #165/115

50 knees to elbow

100 push-ups
Scaled option-

25 deadlifts-modified weight

50 sit-ups

100 assisted push-ups from knees-full range of motion

RX+

Deadlifts #225/155

Accessory Work

Dumbell Curls (3 X 10 each arm )

Heavy as possible on all sets

10/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Hang Squat Snatch + Squat Snatch with 3 count pause in the receiving position (One complex every 90 seconds for 12 minutes )

3 count pause in the receiving position on the squat snatch

Work on speed and positioning

Work at 65-75% for the entire complex

Metcon

Metcon (Time)

Row 500 meters

45 foot handstand walk

15 hang squat snatch #95/65

3 rounds
Scaled option-

Row 500

45 foot bear crawl X 2

15 modified weight hang snatches

REST 3 MINUTES

Metcon (Time)

30 T2B
Scaled option 45 hanging knee raises

Accessory Work

Sit-ups (70 reps )

10/25/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Barbell Seated Z Press (5 X 5)

https://youtu.be/kj16PSRuwKA

Work up to a heavy

Skill Work

Metcon (AMRAP – Reps)

10 minutes of Rope Climb work
Work on efficiency. Work to cut down the number of pulls it takes you to climb to the top.

If you can rope climb work on getting some legless pulls and then climbing.

If you don’t have rope climbs work on pulling and wrapping your feet so you can get the technique down.

Metcon

Metcon (Time)

100 burpees

20 double unders EMOM until you complete all the burpees
Start with burpees

Scaled options- 75 burpees and 40 singles EMOM or 50 burpees and 40 singles EMOM

Accessory Work

Sit-ups (100 reps )

10/24/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (3 X 5 )

Work up to a heavy

Metcon

Metcon (Time)

50 calories on the rower

25 handstand push-ups

2 rounds
Scaled option- 50 cals rower and 25 hand release push-ups

Accessory Work

Scissor Kicks (120 reps )

Flutter Kicks (120 reps )

10/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute warm up of your choice

Weightlifting

Squat Snatch + Hang Squat Snatch with 3 count pause in the receiving position (One complex every 90 seconds for 12 minutes )

3 count hold in the receiving position

Work on speed and positioning

Work at 65-75% for the entire complex

Metcon

Metcon (AMRAP – Reps)

30 seconds of OHS #95/65

Rest 15 seconds

30 seconds of pull-ups

Rest 15 seconds

30 seconds of box jumps “24/20

Rest 1 minute

5 rounds
Scaled option- modified weight OHS, banded pull-ups, and step-ups

RX+

OHS #115/80

C2B

Box jumps “30/24

Accessory Work

Weighted Russian Twists (5 X 20)

Rest 60-90 seconds between sets