Yellowstone CrossFit WOD | Workout Of the Day

7.20.17

Yellowstone CrossFit – CrossFit

Weightlifting

Overhead Squat (4×4 )

Start at 50% of your 1RM and work to a heavy set for the day.

Deficit Handstand Push-ups (30 Deficit HSPU)

Partition as you like with the OH squats. Talk to your coach about scaling options

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

07/19/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Dubbs 30 seconds

Rest 15 seconds

4 rounds

Weightlifting

Front Squat (2 X 6, 2 X 4, 2 X 2)

Increasing weight each set if possible

Metcon

21-15-9

C2B/pullups- ruckus athletes must do C2B

Box jump overs 24/20

Weightlifting

Back Squat (3 X 5)

Heavy as possible

Metcon

21-15-9

HSPUs-ruckus athletes must do deficit #55/45

Knees to elbows

Accessory Work

40 hollow rocks

30 ring rows

20 GHD

7.19.17

Yellowstone CrossFit – CrossFit

Weightlifting

Clean and Jerk (1×3@50, 1×3@60, 1×2@70, 2×3@80, 4×1@90)

These are clean and jerks each rep this week. Not touch and go. You may power clean.

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

10 Deadlifts

9 Hang Power Cleans

8 Shoulder to OH
The RX weight for this is 135/95 HOWEVER, this is a sprint. I want this weight to be scaled accordingly so that you can shoot for about 5 rounds.

07/18/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 foot handstand walks/practice/handstand holds

3 rounds

Weightlifting

Power Clean + Hang Power Clean (5 X 2)

Work to a heavy touch and go double

Weightlifting

Split Jerk (5 X 2)

From the rack or blocks work to a heavy double for the day

Metcon

1 minute max effort KB hold/heavy as possible/rimrock ruckus females have to use #70 KB-hold must be goblet style-hands under KB and KB above waist and below shoulders-simulating slam balls until we have them

Row 300 meters

4 rounds

Rest 2 minutes

50 KB high pulls/heavy as possible/rimrock ruckus females must use #70 KB to simulate over the shoulder slam balls-KB must start from the ground each rep pulling as high as possible and back down to the ground

Accessory Work

20 underhand grip pullups – least sets as possible

20 ring dips/or bar dips – least sets as possible

2 rounds

7.18.17

Yellowstone CrossFit – CrossFit

Weightlifting

Sumo Deadlift High Pull

Chest-To-Bar Pull-ups (30 chest to bar pull ups)

Partition as you like with the SDHP. If you dont have C2B pullups talk to your coach about what you need to get them and scale appropriately. If you do have them work on stringing them together.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#