CrossFit YKV – Comp Class 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 Hip and Shoulder Mobility 12 Minutes to Find Your 1RM Hang Squat Clean Metcon (Time) “Tandem Grace” 30 G2O …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Leg Swings Each Direction 20 Arm Circles Each Direction 1 Length Inch Worm Squat Junk Yard Dog Warm Up With a partner x10 Metcon (Time) “Tandem Grace” 30 G20 #165/#115 Both partners holding the bar Metcon (Time) A1) 75 Thruster 95#/65# …

CrossFit YKV – CrossFit Strongman Strongman Accumulate 10 000 lbs Yoke Carry Db G20 5-4-3-2-1 12 Minute AMRAP of: 2 Farmers Carry #270/#185 (one Olympic bar in each hand) Minute 3:00, 6:00, 9:00 deadlift #225/#150 for one minute Record Total Deadlifts

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Samson Stretch 15 Air Squats 15 Side Lunges 1 Inch Worm 1-5 Push Ups Mobility – Pigeon Stretch Front squat (5 x 5) 1000m Row (Time) Max Effort 1000m RowRest 5 Minutes Metcon (Time) “100%” 40 Box Jumps 30″/24″ 20 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5 x 8) A2: Db Gladiator Row (5 x 8 ) Metcon (AMRAP – Rounds and Reps) “Rankel” Complete a 20 minute AMRAP of: 6 Deadlifts #225/#155 7 Burpee pull-ups 10 Kettlebell …

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 – Reps) 4 Minute AMRAP: 10 Thrusters #115/#75 10 Burpees 10 Box Jumps 24”/20” Row (cal) for the remaining time of the AMRAP 5 Rounds 1 …

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 Power Clean 9 Minute EMOTM Minutes 1-3 3 reps Minutes 4-6 2 reps Minutes 7-9 1 rep Metcon (AMRAP – …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Overhead Walking Lunge 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers Front Rack Mobility Metcon (Time) 3 Rounds For Time: 10 Front Squats #155/#105 20 Pull Ups 30 Burpees 400 M …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 2 Rounds 15 Air Squats 1 Inch Worm 5-1 Push Ups 15 Goodmornings #45/#35 10 Minutes to Find Your Max Back Squat 1 Minute Rest 10 Minutes to Find Your Max Bench Press 1 Minute Rest 10 Minutes to Find Your Max …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Powerlifting Total 10 Minutes to Find Your 1RM Back Squat 1 Minute Rest 10 Minutes to Find Your 1RM Bench Press 1 Minute Rest 10 Minutes to Find Your 1RM Deadlift