CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 20 Air Squats 20 Side Lunges 2 Rounds Hip Mobility Back Squat (5 x 5) Metcon (Time) 10 Back Squats #225/#155 400m Row 5 Rounds 20 Minute Cap Finisher 50 Ring Dips

CrossFit YKV – Comp Class Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #PVC 5 Shoulder Dislocators 5 Behind The Neck Press 5 Sotts Press 5 Snatch Balance 5 Overhead Squat Metcon (AMRAP – Reps) 10 Minute AMRAP of: 60 Bar Facing Burpees 30 OHS #120/#90 10 Muscle Ups/15 C2B/15 Pull Ups Thruster (5 minutes …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Squat and Deadlift Band Deadlifts 3RM (8 sets to get to reach your max) Barbell Lunges 4 x 6 Ball Hamstring Curl 4 x 8 Broad Jump 4 x 4 Weighted Sit Ups 4 x 12

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Samson Stretch 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers A1: Bench Press (5 x 8) A2: KB Bent Over Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 8 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Alternate With Your Partner: 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP with a partner: 30 Thrusters #95/#65 – one partner works at a time 30 Synchronized bar over …

CrossFit YKV – CrossFit 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 + Hang Snatch + OH Squat EMOTM 10 Minutes Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP …

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) 2 Rounds Push Jerk (5-4-3-2-1) Metcon (Time) Clean and Jerk #155/#105 1-10 250m Row Between Rounds 20 Minute Cap Finisher Barbell …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up CLEAN BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Clean 4. Clean Lands at 2″, 4″, 6″ 5. Clean Drops High Hang Clean (3 x 3) Hang Clean (3 x 2) Clean (3 x 1) Metcon (AMRAP – Rounds and …

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 x 2) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 150 Wall balls #20/#14 90 DU’s 30 Ring Dips Metcon (AMRAP – Reps) 45 Second Calorie Assault Bike …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 2 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Goodmornings 10 Pogo Jumps Kipping Pull Up Progressions Metcon (Time) “Roy” 15 Deadlifts #225/#155 20 Box Jumps 24″/20″ 25 Pull Ups 5 Rounds 40 Minute Time Cap