CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort Squat and Deadlift Conventional Deadlift 3RM (8 sets to get to reach your max) Squat Starts From in the Hole 4 x 6 Romanian Deadlifts 4 x 8 Walk Out 120% Max
CrossFit YKV – CrossFit Strongman Strongman 12 minutes to find your partial deadlift 1 RM (bar starts from below the knee cap and sits on plates) Accumulate 20 lengths of Yoke Carry Tabata (20 seconds work and 10 seconds rest x 8) Atlas stone pwr clean 50#/40# 1 minute rest Farmers Carry .75 bodyweight in …
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 the following: 1000 m Row 80 Wall Balls 20#/14# 60 Slam Ball …
CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 15 Air Squat 10 Spit Squats 5 Side Lunges 5-1 Inch Worm 10 Shoulder Dislocators 5 Push Jerk from behind the neck Mobility – Super Front Rack 5 Front Squats + 1 Push Jerk x 5 Metcon (Time) For time: Hang Power …
CrossFit YKV – CrossFit The staff at CrossFit YKV would like to invite you all to our Grand Opening! Warm-up (No Measure) Run 400 m 15 Air Squats 10 Spit Squats (each leg) 5 Side Lunges (each leg) 1 Inch Worm 5-1 Push ups 40 Sec Plate Hold Above Head 25#/15# Metcon (Time) “Deck of …
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 Metcon (Time) For Time: Clean and Jerk #115/#75 10-1 400 M Run at the end of each Round
CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 15 Air Squat 10 Spit Squats 5 Side Lunges 5-1 Inch Worm 10 Shoulder Dislocators 5 Push Jerk from behind the neck Mobility – Super Front Rack Thruster (5 x 8) Metcon (Time) “Annie are you ok?” Row (Cal) Thrusters 65#/45# Medcine …
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 3) Power Clean (3 x 3) Metcon (Time) …
