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 Overhead Mobility A1: Strict Pull Ups (5 x 8) A2: Db Push Jerk (5 x 8) Metcon (AMRAP – Reps) …

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 The CrossFit Total (Total Weight) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings #1.5/#1 1-2-3-4-5-6-7-8-9-10 Burpee Broad Jumps 6’/4’

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Air Squats 10 Thrusters #45/#35 1 Inch Worm – 5-1 Push ups 20 Sit Ups Metcon (Time) 100 Air Squats 75 Thrusters #85/#55 50 Burpees 100 Sit Ups 50 Burpees 75 Thrusters #85/#55 100 Air Squats

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 Front Rack Mobility High Hang Clean (3 x 3) Hang Clean (3 x 2) Clean (3 x 1) Metcon (AMRAP …

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort 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 Weighted Sit Ups 4 x 12

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Lunges 10 Burpees 1 Length Bear Crawl 15 Push Ups 1 Length Crab Walk 20 Sit Ups Metcon (AMRAP – Reps) “Batman and Robin” With a partner complete the following 26 Minute AMRAP Partner A runs one 400M Sprint …

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your MAX Yoke Carry 1 Log Bar G2O EMOTM 10 Minutes Metcon (AMRAP – Reps) “Tabata” Atlas Stone #95/#50 Sandbag Lunges #50/#30 Sled Push #70/#50

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 10 Minute EMOTM 3 Push Press + 2 Push Jerk + 1 Split Jerk Rest …

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 Db Snatch (5 x 5) Metcon (Time) “TP” Row (cal) 20-16-12-8-4 HSPU 10-8-6-4-2 Rope Climb 5-4-3-2-1 Finisher Hollow Hold 40 …

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 Back Squat (5-5-3-3-1) Metcon (Time) 21 Thrusters #95/#65 21 Pull Ups 15 Squat Cleans #115/#75 15 C2B 9 Squat Clean Thrusters #135/#95 9 Bar Muscle UpSub 1 C2B and …