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
