Wednesday 11/28/18

Yankee CrossFit

 

Fitness + Performance

1. EMOM X 12 mins – alternate

a. Clean Pull + Clean – work @ 70%+ (sub 5 clean pulls)

b. Box Jumps – 5 reps – as high as possible. Full extension at the top of each rep

+

3 Rounds for Time

15 Deadlifts – 225/155

30 Wall Balls – 20/14

 

Competition 

2-3 Sets 

Banded Glute Walks – 20 steps forward and back

Cossack Squats – 12 reps (6/side) – try to stay low through the middle of each rep

Single Leg BB Hip Thrusts – 10-15/ leg, keep hips squared up

+

1. (off blocks @ mid thigh) Clean Pull + Clean (2+2) X 3 sets, (1+1) X 3 sets – building, but focus on perfect reps, don’t force it

2. Dead Stop Front Squats – 2 reps – every 2 mins X 5 sets – aim to work @ around 80-90% of last weeks 3RM. Hold the top of each rep for 3 sec before dropping.

3. Superset X 3 sets 

a. Back Rack Step-ups – 20/16″ – 6/leg (all one leg then the other), rest 60 sec after both legs

b. Glute Ham Raises – 8-12 reps w/ controlled neg. Try to keep glutes engaged and no overextending

+

(you can break this up into another session if you want)

Every 8 mins X 6 sets 

Row 30/24 Cals

AB – 20/15 Cals

Run 400 meters

**aim to hold consistent splits