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Yankee CrossFit – CrossFit Fitness Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean [...]

Yankee CrossFit   Fitness 1. 3 Sets – for quality SA DB High Pulls – 6/arm @ new 10RM (or heavier than last time) Floor Bridge + DB Skull Crushers – 12-15 reps Banded Face [...]

Yankee CrossFit Fitness 1. 3 Sets – for quality Sa DB high Pulls – 6/arm 2 new 10RM weight Floor Bridge DB Skull Crushers – 12-15 reps Banded Face Pulls – 12-15 reps Rest [...]

Yankee CrossFit   Fitness 1. Every 2 mins X 6 mins – alternate a. CG RDL – 10 reps @ 3030 tempo – tough, but focused b. SA DB Rows – 10/arm (bench supported) [...]

Strength Training Resistance Training is the most crucial training type for driving strength, hypertrophy, and body composition change. Strength Your strength is your ability to move a load [...]

Yankee CrossFit Fitness/Performance 1. EMOM X 10 mins a. FR Walking Lunges – 8 steps (4/leg) – build to a Heavy set b. Strict TTB – 4-8 reps controlled neg – sub v-ups + [...]

Yankee CrossFit   Hero WOD Jack 20-Minute AMRAP of: 10 Push Press – 115/75 10 Kettlebell Swings – 53/35 10 Box Jumps – 24/20 In honor of Army Staff Sgt. Jack M. Martin III, [...]

Yankee CrossFit   Fitness + Performance 1. EMOM X 8 mins a. Push-press (from the floor) – 8-10 reps b. Strict Chin-ups – tough quality set + In 20 mins Run 1 mile/ Row 1600m Buy [...]

Yankee CrossFit – CrossFit Fitness Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release [...]

Yankee CrossFit   Fitness 1. 3 Sets – quality focused SA DB Press – 10/arm – to a tough set Bent Over BB Rows – 10 reps DB Pull-overs – 12-15 reps – keep [...]