Yakima CrossFit – CrossFit
As a reminder, TODAY IS HOLDEN’S LAST DAY!!! And due to this there will be no 5:30, 6:30, or 7:30 classes because we’ll be having a going away party for him (with a bouncy house!!!). We hope to see all of you there!
YCF 8.0 (No Measure)
500m row
Plyometrics (high knees, butt kickers, carioca, high kicks, lunges)
3 sets of:
30 seconds of Cat/Cow stretch
3 rounds:
10 empty bar DL
10 hand release push ups
3 rounds:
10 PVC pipe good mornings
10 pass throughs
Skill Work
Take 15 minutes to work on your gymnastic skill of choice. A few options are:
Pull-Ups
Push-Ups
Muscle-Ups
Handstand Walking
Handstand Push-Ups
Some things to work on:
Do progressions for a given movement
Do reps for a given movement (maybe 5×10 or 10×2 depending on the movement)
Spend some time doing static holds (plank, handstand, hollow rocks, etc)
Holden (Time)
2 Rounds for Time (2 years approximately that Holden has been an owner at YCF):
8 Push Press @ 155/105# (H is the 8th letter of the alphabet)
15 Wall Balls @ 30/20# (O is the 15th letter of the alphabet)
12 Burpees (L is the 12th letter of the alphabet)
4 Muscle-Ups (D is the 4th letter of the alphabet)
5 Power Snatch @ 155/105# (E is the 5th letter of the alphabet)
14 Front Squats @ 155/105# (N is the 14th letter of the alphabet)