Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

15 foot handstand walk/30 handstand hold (nose against the wall)

2 rounds

5- 3 count hold in the bottom front squats X 2

Starting with weight and then adding weight

Weightlifting

Front Squat (3 X 7)

Work to as heavy as possible for the day

Thruster (3 X 3 )

Work to as heavy as possible

*from rack

Metcon

Metcon (Time)

Row 500 meters

50 burpees

Run 500 meters

50 walking lunges

Row 500 meters

50 push-ups

Run 500 meters

50 air squats
RX+

Vested

Accessory Work

10 DB bent over rows (each arm)-heavy as possible X 3

10 DB straight legged deadlift X 3

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

100 meter DB farmer carry- heavy as possible X 3

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 air squats

10 cals assault bike

5 seated DB Z press (each arm)

2 rounds

5 minutes of clean and jerks to warm up for the workout

Metcon

Metcon (Time)

15 clean and jerks #135/95
RX+

#185/130

5 minute cap and at 8 minutes the next workout starts

Metcon

Metcon (AMRAP – Reps)

16 minute running clock from 8-24 minutes

Minute 1- ME Assault bike cals

Minute 2- Rest

Minute 3- ME Rope climb

Minute 4- Rest

Minute 5- ME Box jump overs “24/20

Minute 6- Rest

Minute 7- ME Pull-ups

Minute 8- Rest

2 rounds

Rest till 27 minutes then the next work out starts
RX+

Legless rope climbs

Box jump overs “30/24 (no hands)

C2Bs

Metcon

Metcon (Time)

15 clean and jerks #135/95
RX+

#185/130

Work out starts at the 27th minute with a 5 minute cap

Accessory Work

20 seconds of tuck ups 20 seconds of rest X 4

1 minute of planks X 3

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

Run 400

Rest 90 seconds X 4

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on the bar

2 rounds

20 second front rack hold + 2 front squats X 2

Keep adding weight if possible

Work on keeping your structure

Weightlifting

Front Squat (7 X 3 )

Work to a heavy for the day

Metcon

Metcon (Time)

100/80 cals on the rower

Then 6 rounds

5 front squats #135/95

10 HSPUs

20 sit-ups
RX+

Front squats #155/110

Deficit HSPUs #55/35

Accessory Work

45 ring dips