Wednesday General Fitness

Prep Work
3 rounds
50′ Bear crawl
50′ Burpee broad jump
2X10 PVC Pass throughs
2X10 PVC OHS

WOD
A.
10 min to build to a max snatch (squat snatch)

B.
21-15-9
Hang DB Clean and jerk AHAP
Knees to elbow

C.
3 min cool down on the bike

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

 

General Fitness

Tuesday

Prep Work

Tabatta jump rope
8X :20 on :10 Off

Running prep
2X50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca X2

WOD
A.
3-4X600M Run
3 min rest in between intervals

B.
3X20 Clamshells R+L
3X:30 Front leaning rest (push up position or on low rings)
3X:30 Hollow rocks

C.
Cool down
post results

General Fitness Saturday

Prep Work
Team stretch

WOD
Granite Games Qualifier #1
12-minute AMRAP of:
10 Hang Squat Cleans (135/95lbs)
10 Alternating Front Rack Reverse Lunges in Place (135/95lbs)
20 Chest-to-Bar Pull-ups

If not participating in the online qualifier perform this in teams of 2 for a 20 min AMRAP

B.
Max unbroken Double unders
3 attempts

General Fitness

Prep Work
5 rounds at a quick pace
10 Air squats
5 burpee broad jumps
5 Perfect push ups

WOD
A.
10 min EMOM
Squat clean-Build to a challenging rep

B.
3 rounds for max reps
1 min American swings
1 min Bike for calories
1 min Push press 75/55
1 min Rest

C.
500M Row cool down

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
3 min Bike/Run/Row
2X6 Drinking birds
2X6 Leg pumps
+
row warm up


WOD

A.
2 sets (@ 95%, 98% effort)
500M Row
Rest 3-5 min

B.
Turkish Get up
Build to a heavy 1RM (Dumbbell or KB, must be performed on R&L arm before going up in weight)

C.
Foam roll 5-10 min (Lats, upper back, legs, hips…EVERYTHING)

General Fitness Tuesday

Prep Work
Tabatta jump rope
8X :20 on :10 Off

Running prep
2X50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca X2

 

WOD
A.
3X800M Run
Rest 2 min between intervals
*Goal is to hit the same time on each interval

B.
3X20 Clamshells R+L
3X:30 Front leaning rest (push up position or on low rings)
3X:30 Hollow rocks

C.
5 min cool down (Row,walk,bike)