CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 15 Air Squats 10 Side Lunges 1 Inch Worm 5-1 Push Ups 2 Rounds Hip Mobility Back Squat (5 x 3) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat A1: Strict Ring Dips (5 x Max Reps) A2: Strict Chin Up (5 x Max Reps) A3: Strict Toes-To-Bar (5 x Max Reps) Metcon (Time) “Tommy V” Lite 21 Thrusters – …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Squat and Deadlift Box Squats 3RM (8 sets to get to reach your max) Romanian Deadlifts 4 x 6 Glute Ham Raise 4 x 8 Walking Lunges 4 x 8 GHD Sit Ups 4 x 20

CrossFit YKV – Comp Class Warm-up (No Measure) Cardiovascular Warm Up SNATCH BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Power Snatch (5 x 1) Metcon (Time) 5 T2B 5 C2B 5 Bar Mu 5 Rounds CrossFit Games Open …

CrossFit YKV – CrossFit Warm-up (No Measure) Partner 1 row 300m Part B rolls T-spine with foam roller Switch Then Partner 1 row 300 again Partner B rolls quads Switch Then Partner 1 row 300 Part B Rolls hamstrings Metcon (AMRAP – Reps) With a partner complete the following 30 Minute AMRAP: 50 Squat Cleans …

CrossFit YKV – CrossFit Strongman Log Bar G2O (10 Minutes to Find Your 1RM) Axel Bar Deadlift (10 Minutes to Find Your 1RM) Sled Pull (10 Minutes to Find Your 1RM)

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Inch Worm and Squat 1 Length Spider Crawl 1 Length Butt Kickers 1 Length Zombie Walks 1 Length Burpee Broad Jump 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP – Reps) 8 Minute …

CrossFit YKV, CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Goodmornings 5 Burpees Deadlift (5 x 5) CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Strict Press (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 8 Push Press #115/#75 16 Ball Slams #40/#30 32 Du’s Finisher 10 Wall Walks

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 8 Single Arm KB Strict Press (Each Side) 8 Single Arm KB Push Press (Each Side) 8 Single Arm KB Front Squat (Each Side) 8 Single Russian KB Swings (Each Side) 2 Rounds Metcon (Time) Complete 50 reps of each exercise but partition the reps …