Yankee CrossFit
Fitness/Performance
1. EMOM X 15 mins
a. Bench Press – 5-6 reps
b. Bent-over BB Rows – 5-6 reps
c. Rest
**Build as you go, but all should be working sets
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4 Rounds – goal is hard, consistent efforts
25/20 Cal Row
50 Double unders (sub 25 lateral hops over a BB)
Rest 2 mins b/w rounds
Competition
Warm-up X 2 sets
Incline Bench I’s, T’s and Y’s X 10 reps of each (1 sec hold at the top each rep)
Plate OH Walking Lunges – 10 steps – 45/35# plate – focus on perfect lock-out
Wall Facing Handstand Hold – 30-45 sec (focus on active tight positions)
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1. BtN Split Jerk + Split Jerk (1+1) – Every 90 sec X 5-7 sets – work 60-80%, but focus on active drive under the bar and landing with weight balanced over center.
+
EMOM X 15 mins
a. Bench Press – 5-6 tough reps
b. Bent-over BB Rows – 5-6 tough reps
c. Rest
+
6 Sets
AB 30/20 Cals
60 Double Unders
-rest 10 sec-
Strict HSPU – AMRAP UB set (not to failure, save 1-2 in the tank)
Rest 3 mins b/w rounds
+
3 sets
Banded Face Pulls – 15-20 reps
Banded Tricep Extensions – 15-20 reps
