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20161117

Triple River Crossfit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

TMBWT (AMRAP – Reps)

2min max pull ups

2min rest

2min max reps air squats

Metcon

3R Tabata (7 Rounds for reps)

8 rounds of 20sec on 10 0ff at each station

(30 seconds transition between movments)

Row (cals)

K2E

wall ball 20/14

KB 2 overhead 53/35

burpee broad jump (yards)

plank shoulder touches

sit-ups

Linear Progression Strength Program

7-10 YostStrong Strength Protocol

This is a list of strength work that needs to be completed from weeks 7-10 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.

7×3 backsquat

7×3 bench press

7×3 front squat

7×3 strict press

7×2 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)

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