Crossfit


Main – CrossFit

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Warm-up

30,40,50% FS + leg warm up + hip complex

1: Front Squat (6 x 5 @ 80%)

2: Metcon (Time)

21 – 15 – 9:

Deadlift (225/155)

Box Jump (30/24)
15 min cap

CORE WORK

remaining time 1 min planks

Competitor


Main – Competitor Class

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Warm-up

30,40,50% FS + leg warm up + hip complex

1: Front Squat (6 x 5 @ 80%)

Metcon

Object Conditioning

Odd: 15/10 Cal Row

Even: AMRAP (unbroken) heavy DB santches

2: Metcon (Time)

21 – 15 – 9:

Deadlift (275/185)

Box Jump (30/24)
15 min cap

CORE WORK

remaining time 1 min planks

Bootcamp


Main – BootCamp

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Warm-up

Invisible Fran…21-15-9 of air squats and push ups.

1: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 sets of T2B’s and a 200 meter row between each set.

Mobility

full stretch program

Competitor


Main – Competitor Class

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Make Up Day

This is also a chance to recover!!

Crossfit

Main – CrossFit

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Warm-up

full bio + shoulder & squat therapy

2: Metcon (AMRAP – Reps)

“Jazz Hands”

75 Kettlebell Swings (53/35)

2K Row

75 Kettlebell Swings (53/35)

Bootcamp


Main – BootCamp

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1: Metcon (Time)

“Jazz Hands”

75 Kettlebell Swings (45/35)

2K Row

75 Kettlebell Swings (45/35)

Competitor


Main – Competitor Class

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1: Front Squat (6 x 2 @ 80%)

2: Metcon (Time)

Conditioning

100 Double unders

5 rounds of Cindy

80 Double unders

4 rounds of Cindy

60 Double unders

3 rounds of Cindy

40 Double unders

2 rounds of Cindy

20 Double unders

1 round of Cindy

CORE WORK

OTM for 10 mins

5-8 T2B

Crossfit


Main – CrossFit

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1: Front Squat (6 x 2 @ 80%)

2: Metcon (Time)

“Double Dutch”

100 Double-Unders, 5 Rounds of Cindy

80 Double-Unders, 4 Rounds of Cindy

60 Double-Unders, 3 Rounds of Cindy

40 Double-Unders, 2 Rounds of Cindy

20 Double-Unders, 1 Round of Cindy

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Mobility

Roll out

Bootcamp


Main – BootCamp

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Warm-up

100 Double Unders

1: Metcon (Time)

10,9,8,7,6,5,4,3,2,1 rep rounds of

Pistol Squat

Box Jumps (20/12)

CORE WORK

2 Rounds of:

30 Second Bridge-Up Hold

20 Hollow Rocks

60 Second Plank

Crossfit

Main – CrossFit

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Warm-up

full bio + shoulder & squat therapy

2: Metcon (AMRAP – Reps)

“Jazz Hands”

75 Kettlebell Swings (53/35)

2K Row

75 Kettlebell Swings (53/35)