General Fitness

Monday

Prep work
400M Run
2X:30 each
table top stretch-On the box
couch stretch

WOD
A.
Tempo front squat
6X4 reps on a tempo of (32X1)
All between 50-75%

B.
5 min AMRAP the rest 2 min, Repeat
3 PC 135/95
6 Push ups
9 Air squats

C.
400M cool down
2X
:30 Dead hang from bar
1:00 Butterfly stretch

 

Tuesday

Prep Work
3 rounds of
10 air squats
10 Barbell strict press
5 burpee broad jumps

A.
Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14
KB Swings 53/35
Box Jump, 20″
Push-press, 75/55
Row (Calories)
Rest 1 min

B.
Cool down your choice

 

Wednesday

Prep Work
2 rounds
10 PVC Pass throughs
10 Heavier Russian swings
10 PVC Snatch balance

WOD
A.
Snatch TNG 3 rep
10 min to build up to a heavy 3 rep-MUST Hold onto the bar, can be squat or power or split
Rest 5 min

“Isabel”
30 Snatches for time 135/95

B.
3X1:00 each
Elbow to wall tricep stretch
Couch stretch
Figure 4 stretch

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at –2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

Friday

Prep Work
500M Row
3 roudns
10 PVC Good mornings
10 American swings
4-6 Walking Sampson stretch

WOD
A.
Deadlift
8X2
*Not a 2 rep max but try and get 4-6 sets of the 8 total at a high percentage.
15 min cap

B.
10-1
C2B pull ups
Burpee+1 extra push up

C.
ACC work
3X10 Banded pull aparts
3X50′ Walking lunge w/weight of your choice
3X 1:00 Dead hang from bar-Stay active

 

Saturday

Prep Work

Team stretch

WOD
10 min warmup of your choice

Teams of 2

Complete as many rounds as possible in 20 minutes of:
5 clean and jerk 185/135
10 toes-to-bars
Switch partners

B.
Mobility of your choice

 

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