Yancy Camp Workout 682

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Be an “inviting listener”

*Big shout out to everyone who raced in Tahoe over the weekend.  Those were the toughest conditions I have every witnessed at a Spartan Race that had water obstacles.   It was great seeing some of you and for those I didn’t see, I apologize I didn’t have more time to catch up.  I was very busy Thursday – Saturday organizing the Tahoe Face Off – CrossFit vs Spartan and I wasn’t able to dive in to the full World Champs experience like years past.  Much love – Yancy

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 5min – Instructional Demo
*After every ABCD rep, I want you completing 16 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2:
Run x 2min at low end zone 3 effort
Lunge x 8 (4 each side)
Side to side squat jump w/row x 8 (4 each side) – Exercise Demo
*If outside and running in an area where you won’t have access to a weight, do the same movement without weight.
Split squat jump x 8 (4 each side)
This completes 1 round.
Continue repeating for a total of 10 rounds

Phase 3 (start immediately after completing phase 2):
Run x 2min at low end zone 3 effort
One arm dumbbell snatch x 6 (3 each arm – switching sides each rep)
Rope of towel assisted pull-up x 8 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds.

Bonus:
Finger extension work – using the Yancy Camp X-Trainer (or something similar) or a rice bucket
Descending rep ladder 20/18/16/14/12/10 each hand
*You can find the X & F Trainers in the YC Store