Triple River Crossfit – CrossFit

Warm-up

Perfect Barbell Warm-up (No Measure)

4 rounds for form.

With an empty barbell perform 15 seconds at each movement until all are complete without putting it down. Rest 1-15 second interval between rounds.

Dead lift

Hang clean

Front squat

Strict press

Push press

Push jerk

Back squat

Overhead squat

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Linear Progression Strength Program

11-13 YostStrong Strength Protocol

This is a list of strength work that needs to be completed from weeks 11-13 of the “YostStrong Strength Protocol”. You should have started week 1 @ 75% of your 1rm on all lifts. Add 5# to back squat, 10# to deadlift and 2.5# to presses each week ALL the way through the 16 week program. It is not relevant what days you do this work. However, try to stay on task by doing this every week and adding the weight as you go. LEAVE NO DOUBT on squat depth and all other range of motion.

6×2 backsquat

6×2 bench press

6×2 front squat

6×2 strict press

6×2 deadlift

3×10 strict pull-ups (once you have hit 3×10 add 10% of bw. Keep adding once 3x10s are achived).

5×3 Rope climbs (3 minute rest between sets)