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#/16# 30 Slam Ball Power Cleans 40#/20# 20 Burpees 10 Caterpillars

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 Power Snatch (5 x 5 ) Overhead Squat (5 x 5) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips A1) Strict Chin Up (3 x 8) A2) Rockers (5 x 20) Metcon (Weight) “Bear Complex” Power Clean Front Squat Push Press Back Squat Push Press 5 …

CrossFit YKV – CrossFit Powerlifting Metcon (Weight) Max Effort Bench Press Bench Press 3RM (8 sets to reach your max) Floor Press 4 x 6 Close Grip Seated Shoulder Press 4 x 8 Dumbbell Row 4 x 8

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm UP “Bring Sally Up Warm Up” (Overhead Squat With a PVC) Metcon (Time) With a Partner complete: A1) 75 Thruster 95#/65# A2) 75 Ball Slam 40#/30# B1) 75 Bar Over Burpees B2) 75 Kb Swings 1.5#/1# C1) 75 Pull Ups C2) 75 Lunge …

CrossFit YKV – CrossFit Strongman Metcon (AMRAP – Reps) Axel Bar G2O 5-4-3-2-1 Atlas Stone Technique “Strongman Gone Bad” 3 Rounds for Time of: 1 Minute Axel Bar G2O 1 Minute Atlas Stone Squat 1 Minute Sled Push 1 Minute Farmers Carry 1 Minute Atlas Stone Clean 1 Minute Rest

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 Push Up 10 Shoulder Dislocators 5 Push Jerk from behind the neck Mobility – Super Front Rack Jerk Balance (3 x 4) Split Jerk (5 x 5) Metcon (AMRAP – …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 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 Kettlebell Power Snatch (3 x 8) Metcon (Time) For Time: Thrusters #75/#45 Sit Ups Burpees 21 – 18 – 15 -12 …

CrossFit YKV – CrossFit Unloaded Strength (4 x 15) A1) Weighted Walking Lunges A2) Alternating Tricep Push Up A3) Dumbbell Thrusters Rest 2 Minutes Between Sets Metcon (Time) For Time: 150 Wall Balls 20#/14# 3 Burpees every time you stop

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 Mobility – Hip Extension With Rotation Strength (5 x 5) Back Squat Skill Rope Climb …