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Wednesday 2/27/19

Yankee CrossFit

Fitness/Performance

1. Superset X 4 sets

a. Strict Press – 3 tough reps, (stop at the bottom each), rest 90 sec

b. Incline Bench Seal Rows – 10-12 reps, rest 90 sec

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5 Rounds

In 2 mins:

15/12 Cal – Row or AB

10 Push-press – 135/95 (a weight you can do UB)

AMRAP Double Unders

Rest 1 min b/w rounds

 

Competition 

Warm-up X 3 Rounds

1-arm Russian KB Swings – 10/arm – light weight

1-arm Suitcase DL – 10/arm – moderate weight

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2 Rounds 

1-arm Farmers Carry – 75 meters/ arm – @100m max load

Nerve Flossing X 10 reps (do this after each side, so 4X total)

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3 Sets – quality focused, but move through

5 Bench Press – tough weight

50ft Handstand Walk

20 GHD sit-ups

10 Kipping HSPU (open standard, pause 1 sec at the top of each rep)

20 alternating Pistols

Rest 2 min b/w rounds

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4 Sets 

25/20 Cal AB

100 Double unders

10/7 Cal AB – Sprint

rest 3-4 mins b/w sets 

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Optional X 3 sets 

Side Plank + Reverse Flys – 12-15/arm

Banded face Pulls – 15-25 reps

DB Skull Crushers – 12-15 reps

DB Hammer Curls – 12-15 reps