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Tuesday 2/12/18 – stay tuned for snow updates

Yankee CrossFit

 

Fitness

1. Fitness – Every 2 mins X 6 sets

8 Double KB DL + 8 Russian Swings + 8 Front Rack Alternating Lunges

Performance

1. Performance – Every 2 mins X 6 sets

First 2 Sets – 6 TnG Power Cleans – Building

Next 2 sets – 3 TnG Squat Cleans – building

last 2 sets – 1 Squat Clean – build to a HS

+

3 Rounds for Time

15 KB Swings – 70/53

15 Burpee Box Jump-overs

45 Double Unders

 

Competition

AM – Rowing

Row 500 meters, rest 2 mins X 8 sets – must get faster each set – start around 2K pace +3-5 sec

 

PM

warm-up X 1 set

Straight Leg Row – 250 meters

Inchworms – 5 reps

Sumo Inchworms – 5 reps

Leg Abducted Rocking – 5 reps/ leg

Sciatic Nerve Flossing – 1 min/leg

+

1. Single Leg DL – 8 reps/leg X 3 sets

**30 sec Bent-knee hollow hold after each set

+

Build as you go: 

0:00 – 30/20 Cal AB

2:00 – 9 TnG Power Cleans

4:00 – 9 TnG Power Cleans

6:00 – 6 TnG Power Cleans

8:00 – 6 TnG PC

10:00 – 30/20 Cal AB

12:00 – 3 TnG Squat Cleans

14:00 – 3 TnG SC

16:00 – 1 Clean

18:00 – 1 Clean

20:00 – 30/20 Cal AB – All out

+

Every 4 mins X 4 sets 

25 Russian KB Swings – 70#

20 Box Facing Burpee BJO’s (scale to 15 if takes over 2 mins)

Double Unders during the remaining time – focus on staying relaxed and not blowing up, should be able to get right back into swings @ 4:00.

+

(optional)

3 sets

DB Seal Rows – 10-12 reps

Glute Ham Raises – tough quality set

SA Ring Planks – 20-30 sec/ side