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) With a Partner Complete “Deck of Death”: Hearts – Thrusters 75#/65# Diamonds – Burpees Spades – …

CrossFit YKV – CrossFit Strongman Strongman Death by 68′ Farmers Carry 10#/20# (increase) 10 Burpees Every Minute Until Everyone is Finished Death by 68′ Yoke Carry 20#/40# (increase) 10 Burpees Every Minute Until Everyone is Finished Death by 68′ Sled Push 10#/20# (increase) 10 Burpees Every Minute Until Everyone is Finished

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat 5 Push Press + 3 Push Jerk + 1 Split Jerk x 5 (5+3+1×5) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP of the Following: 5 Power Cleans 115#/75# …

CrossFit YKV – CrossFit Warm-up (No Measure) 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 12 Minutes to find your 1RM Deadlift (1RM) Metcon (Time) For Time: Thruster 95#/65# 27-21-15-9 Rope Climb 4-3-2-1

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 Gymnastics Skill: Kipping Pull Up Metcon (Time) For Time: G2O 135#/95# 1-10 One round of …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat A1): Landmine Clean and Jerk (5 x 8) A2): Log Roll (5 x 34′) Metcon (AMRAP – Reps) 3 Rounds for time: 1 Min Rope Climb 30 Seconds Rest 1 …

CrossFit YKV – CrossFit Unloaded Metcon (Time) “Unloaded Chipper” 100 Air Squats 90 Sit Ups 80 Walking Lunge Steps 70 KB SDHP 1.5#/1# 60 KB Swings 1.5#/1# 50 Box Jump 24”/20” 40 Wall Balls 20#/14# 30 Slam Ball Power Cleans 40#/20# 20 Burpees 10 Caterpillar

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 A1): Strict Chin Ups (5 x 8) A2): Strict Ring Dips (5 x 8) Gymnastics Skill: HSPU Metcon …

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 Snatch (5 x 3 ) Overhead Squat (5 x 3) Metcon (Time) “Nancy” For Time: 15 Overhead Squats 95#/65# Run …

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort Bench Press Floor Press 3RM (8 sets to reach your max) Arnold Press 4 x 6 Dumbbell Flys 4 x 8 Face Pull 4 x 8 JM Press 4 x 8