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 Power Clean 3 x 3 Hang Power Clean 3 x 2 Power Clean 3 x 1 Metcon (Time) …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds Metcon (Time) “Barbara” 20 Pull ups 30 Push Ups 40 Sit Ups 50 Air Squats 5 Rounds. Rest 3 min between rounds.

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds 3 Bear Complex #45/#35 20 DU’s 10 Air Squats Shoulder Mobility 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 KB Windmill (3 x 5) Metcon (Time) 400 DU’s 7 Wall Balls #20/#14 Every Time The …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Pull Ups (5 x 8) A2: Dips (5 x 8) Db Push Jerk (3 x 5) Metcon (Time) Run 800m – 400m – 200m Kb Swing #2/#1.5 Burpee Box Jump 24″/20″ 21-15-9

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 3 Squat Cleans EMOTM 10 Minutes (10 x 3) Gymnastics Wall Facing Handstand Holds 3 x Max Metcon (AMRAP – …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift Band Speed Squat 10 x 2 50% Max (45 Seconds Rest Between Sets) Broad Jump 4 x Max Distance Plyometric Push Ups 4 x 6 Pull Through 4 x 12 Plank 3 x Max Time

CrossFit YKV, 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 Hip Mobility Thrusters EMOTM for 9 Minutes Mins 1-3 3 reps Mins 4-6 2 reps Mins 7-9 1 rep Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Crab Walk 1 Length Bear Crawl 1 Length Inch Worm Squat Junk Yard Dog Warm Up With a partner x5 Metcon (AMRAP – Reps) With a partner complete the following: 8 Min (rotate exercises “share rounds”) (both partners work at …

CrossFit YKV – CrossFit Strongman Strongman Log Bar G2O 1-1-1-1-1-1 Atlas Stone Thruster 5 x 5 3 Rounds of: 1 Minute Sled Push #100/#70 1 Minute Atlas Stone Power Clean #95/#50 1 Minute Tire Flips 1 Minute Rest

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 7 Bear Complex (power clean, front squat, push press, back squat, push press) 15 Knees Up 12 Minutes to find your max Power Clean Skill T2B Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 5 Power Cleans #145/#100 10 T2B …