CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds Hip Mobility Back Squat (5 X 3) KB Windmill (3 X 5) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 26′ OH Walking Lunges #45/#25 8 Ball Slams #40/#30 26′ OH Walking Lunges …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift Band Deadlift 10 x 2 50% Max (45 Seconds Rest Between Sets) Close Bench Press 10 x 3 50% Max (45 Seconds Rest Between Sets) Ball Hamstring Curl 4 x 12 Db Skull Crusher 4 x 12 Plank 4 x 1 Minute

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 1 Length Walking Lunge Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP With a partner accumulate as many …

CrossFit YKV – CrossFit Strongman A1: Bench Press (5 x 3) A2: Sled Push (5 x 3) Metcon (AMRAP – Reps) EMOTM x 20 Minutes ODD Axel Bar Deadlift #185/#135 EVEN Db Power Snatch #65/#45 Metcon (AMRAP – Reps) 5 Minutes Max Rope Climbs

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 2 Hang Power Clean + 2 Hang Squat Clean x 5 Metcon (AMRAP – Rounds and Reps) 18 min AMRAP …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Knee Hug 1 Length Lateral Squat 1 Length Samson Stretch 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) “Happy September Chipper” 1000 m Run 90 Jump Squats 80 Sit Ups 700 m Row 60 Wall Balls …

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 12 Minutes to Find Your Max Snatch 3 Attempts to Find Your 15RM Overhead Squat Isabel (Time) For Time: 30 …

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 5 Thrusters EMOTM for 10 Minutes Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Squat Cleans #95/#65 10 Thrusters #95/#65 5 Squat Clean Thrusters #95/#65 400m Row Finisher …

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 12 minutes to find 1RM Clean and Jerk Metcon (AMRAP – Reps) “Nicole” 20 Min AMRAP of: Max Pull Ups …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 2 Rounds with #PVC 10 Sameson Stretch 10 Shoulder Dislocators 10 Overhead Squats 10 Snatch Balance Overhead Mobility Snatch Balance (3 x 5) Overhead Squat (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 OH Squats #95/#65 12 Front …