Yankee CrossFit 1. Front Squat – Build to a 5RM – In 15 mins. + 4 Rounds 15 Burpees over the Bar 10 alternating Pistols (sub 10 squat jumps) 5 Squat Cleans (sub Front Squats) [...]
Yankee CrossFit Metcon EMOM X 10 mins a. Double Unders – 10-60 reps b. alternating DB Box Step-ups – 8-12 reps -rest 2 mins- EMOM X 10 a. AB/Row 15/12 cals b. Hollow Rocks/ [...]
Yankee CrossFit Fitness 1. Clean Grip RDL – 5 reps (w/ 3 sec neg) X 5 sets – build to a tough set Performance 1. Clean Pull + Clean (1+1) – Build to a Heavy Set in 15 [...]
Yankee CrossFit Fitness/Performance Warm-up Bent-over I’s, T’s and Y’s – 10 reps of each w/ 1 sec hold at the top Scap Pull-ups – 10 reps (w/ 1 sec hold at [...]
Yankee CrossFit Fitness 1. 2 KB Front Squat + 2KB OH Hold 5 sets – Squats are @ 55X1 tempo and go right into 2 KB OH hold for go sec. Try to go as heavy as you can, rest as needed [...]
Yankee CrossFit Bradshaw 10 rounds for time of: 3 Handstand Push-ups (sub 6 Hand Release Push-ups) 6 Deadlifts – 225/155 12 Pull-ups (sub 6 Ring Rows if you don’t have kipping [...]
Yankee CrossFit Fitness 1. Every 2 mins X 5 6 SA KB Swings + 6 SA KB Push-press (all 1 side, then the other) + 21-15-9 Reps for Time KB SDLHP – 70/53 Box Jump-overs – 24/20 [...]
Yankee CrossFit Fitness and Performance 1. Back Squat – Every 2:30 X 6 sets First 2 sets – 5 reps Next 2 sets – 3 Reps Last 2 sets – 1 rep Goal is to build in [...]
Yankee CrossFit Fitness/Performance 3 Sets – Quality focused Single Arm DB Arnold Z-Press – 8-10/ arm Bent-over DB T-raises – 12-15 reps (1 sec hold at the top of each [...]
