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Tuesday 1/29/19 – Reminder, the final nutrition seminar is tonight at 6:30pm. Come join us!!

Yankee CrossFit

 

Fitness/Performance

1. EMOM X 12 mins – alternating

a. Deadlifts – 10-15 reps @ 225/155 for first 3 sets, 5-10 reps @ 315/205 for 3 sets – Scale weights as needed

b. Handstand Push-ups – 6-12 reps (kipping is OK)

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4 Rounds

15 Box Jump-overs – 24/20

15 Toes to Bar (scale # if needed)

20/15 Cal Row

Rest 90 sec b/w rounds

 

Competition 

AM Session

Gymnastics Skill Work X 3-4 sets 

Ring Swings – 7-10 reps

Strict Ring Pull-ups (in false grip) – 3-5 reps (w/ 3 sec pause @ chest)

Strict Ring Dips – 3-5 reps @ 33X1 tempo + 10 sec L-sit after last rep

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Row Build-out Week 2

Row 500 meters, rest 2 mins X 8 sets – aim to hold same pace as last week

 

PM Session 

Warm-up X 2 sets 

1-arm KB Swings – 10/arm @ moderate weight

Cuban Press w/ PVC – 10 reps

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1-arm DB High Pull – 6/arm X 4 sets @100% 10RM, rest 1-2 mins b/w sets

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EMOM X 12 mins

a. Deadlifts – 12-15 reps @ 225/155 first 3 sets, 6-12 reps @ 315/205 last 2 sets

b. Handstand Push-ups – 3-6 strict + 6 Kipping + 10 sec hold on last rep

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5 Rounds – increase pace each round

15 Burpees

10 KB Hang Snatch (5/5)- 70/53

15 Box Jump-overs – 24/20

10 KB Swings – 70/53

15 H.R. Push-ups

Rest 1 min b/w rounds 

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Iron Scap