Triple River Crossfit – CrossFit
Warm-up (No Measure)
10 airsquats (pause 3 sec at bottom)
20 mt climbers 10 spiderman, 10 dynamic
20 leg swings on rig 10,10
TMKBMT (AMRAP – Reps)
2min max reps KB snatch
rest 2 min
2min max reps American KB swing
50 KBS (russian)
50 goblet squats
Tail Pipe (Time)
With a partner
3 rounds (each)
While ‘P’ holds double 53/35 kb in front rack position.
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 bench press
6×2 front squat
6×2 strict press
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)