New Website: www.crossfit-yelm.com
Warm-up:
30 sec roll out shoulders and lats each side
10 Prayer stretchs
10 Primal pull throughs
10 leg swings each side
Metcon:
30 sec roll out shoulders and lats each side
10 Prayer stretchs
10 Primal pull throughs
10 leg swings each side
Metcon:
EMOM 10 minutes Even minutes–1 Snatch (You choose weight) Odd minutes–1 attempt max handstand walk /
accumulate 20 second handstand against wall/
wall walk+15 second hold / 20 second tripod
Then
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time.
The athlete's score is the total number of reps completed.
- 4 Minutes of Max Calorie Row
- 1 Minute Rest
- 3 Minutes of Chest to Bar Pull Ups
- 1 Minute Rest
- 2 Minutes of Back Squats
- 1 Minute Rest
- 1 Minute of Shoulder to Overhead
All Standards are the same for all divisions:
Opens, Masters, and Masters +.
Athletes may perform the workout
at whatever skill level is appropriate,
at whatever skill level is appropriate,
but he/she may not change or modify any of the movements,
weights, or standards beyond what is listed in these standards
MOVEMENT STANDARDS
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165/115 lb Back Squat
1 Minute Rest
1 Minute- 135/95 lb Shoulder to overhead
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165/115 lb Back Squat
1 Minute Rest
1 Minute- 135/95 lb Shoulder to overhead
Level II (2)
4 Minutes-Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115/80 lb Back Squat
1 Minute Rest
1 Minute- 95/65 lb Shoulder to Overhead
1 Minute Rest
2 Minutes- 115/80 lb Back Squat
1 Minute Rest
1 Minute- 95/65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65/45 lb Shoulder to Overhead
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65/45 lb Shoulder to Overhead
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