3 ROUNDS
100m Jog
5 Hang Power Clean
5 Push Press
5 Front Squats
5 ROUNDS FOR TIME
12 Front Squats (155/105)|(115/75)*
500/400m Row
400m Run
*Bar can come from ground or rack
BOOTCAMP:
5 ROUNDS FOR TIME
24 DBL DB Lunges (35/25)
500/400m Row
400m Run
*Bar can come from ground or rack
(Score is Time)
FOR RECOVERY
400m Walk
(No Measure)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
EVERY 3:00 x 4 SETS
1:00 – DB Goblet Forward Lunges
1:00 – 1 + 1/2 DB Goblet Squat
1:00 – Plank Hold
-1:00 Rest b/t Sets-
(Score is Reps)
ON A 2:00 RUNNING CLOCK…
Max Weighted Wall Sit*
-1:00 Rest-
4 SETS FOR MAX REPS
1:00 – Goblet Step-ups
1:00 – Single DB Goblet Swing
-1:00 Rest-
ON A 2:00 RUNNING CLOCK…
Max Weighted Wall Sit
*Use a Single DB or Odd Object.
(Score is Reps)
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
*Bootcamp to begin first WOD after initial warm up section*
CROSSFIT BARBELL WARM UP…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
20:00 Timecap
800m Run
25 Burpees
50 Air Squats
1:00 Plank
50 Air Squats
25 Burpees
800m Run
FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)
(Score is Time)
BOOTCAMP:
FOR TIME
15-20-25
American Kettlebell Swing (53/35)
Box Jumps (24/20)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – DB Sumo Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold
(Score is Reps)
AMRAP x 7 MINUTES
10 DB Facing Up-Downs
10 Tuck Jumps
10 Weighted Sit-Ups
-1:00 Rest-
AMRAP x 6 MINUTES
8 DB Facing Up-Downs
8 Tuck Jumps
8 Weighted Sit-Ups
-1:00 Rest-
AMRAP x 5 MINUTES
6 DB Facing Up-Downs
6 Tuck Jumps
6 Weighted Sit-Ups
(Score is Rounds + Reps)
AMRAP x 5 MINUTES
:30 Hollow Hold
10 Glute Bridges
10 Tuck-ups
(No Measure)
MOVEMENT PREP
5:00
Burpulls (Burpee to pull up- vertical jump to bar)
Then
1:00
10 meter Sprint, spin 360
GET READY
1:00 Child’s pose
1:00 Piriformis Stretch each side
MOVEMENT PRACTICE
Review Global Movement Skills – Strong Tree and Muscles On then apply to practice of Wall push up and/or incline push up as appropriate to each individual.
WORK & PLAY
2x
3:00
20 Grasshoppers
10 Wall or floor push ups
1 Kick ball to a target And…
1:00 thumb wrestle in pairs
8:00 Total
GAME
Food Fight
*Food Fight is a game played with soft objects around a 6’x12’ “virtual table” on the floor made of rope, chalk lines, broomsticks or pvc. “Seats” at the table are one or two per side, represented by 2 meter/6 foot lengths (PVC/broomstick). “Food” can be anything super soft, gator skin dodgeballs, zipperless small pillows, bean bags, plastic wrapped paper towel balls, etc.- about 15-20 pieces is a good place to start. Starting from a “seat” and upon “Go” players complete a given exercise (i.e.10 jumping jacks) and then can throw “food”.
BUT…
-Food must CROSS over the table (cannot be thrown directly at a player without crossing the table)
-Players may NOT stand on the table
-Play stops once all food has been thrown, all players help retrieve the “food”
-Once the table has been reset, Coach chooses a second exercise and number of reps and play resumes.
2:00 Bike (EZ-Mod)
2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups
1:00 Bike (Mod-Hard)
AMRAP x 21 MINUTES*
Max Cal Bike
*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar or 10 V-Ups. 1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
KG DB: (22.5/15)|(15/10)
FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold
(No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
4 SETS ON A 12:00 CLOCK
10 Slow Lateral Raises
10 Slow Bent Over Reverse Flys
10 Slow Forward Raises
(Score is Weight)
EVERY 3:00 x 6 SETS
10/10 SA Bent Over Rows
8/8 SA Push Press
6/6 SA DB Deficit Push-ups
(Score is Each Set for Time)
4 ROUNDS
30 Singles
5 Deadlifts
5 Strict Press
BOOTCAMP:
27 – 21 – 18 – 15 – 9
Box Dips
Lateral Raise
Bicep Curl
*100m Run after each round
15:00 Timecap
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
6 DBall Ground to Shoulder (100/80)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
9 DBall Ground to Shoulder (100/80)
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
12 DBall Ground to Shoulder (100/80)
(Score is Total Time)
BOOTCAMP:
FOR TIME
75 Single Unders
27 DB Shoulder to Overhead (35/25)
6 DBall Ground to Shoulder (80/60)
-Rest 1:00-
50 Double Unders
21 DB Shoulder to Overhead (35/25)
9 DBall Ground to Shoulder (80/60)
-Rest 1:00-
50 Double Unders
18 DB Shoulder to Overhead (35/25)
12 DBall Ground to Shoulder (80/60)
(Score is Total Time)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers
(Score is Rounds + Reps)
EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch
-2:00 Rest-
AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch
(Score is Rounds + Reps)
2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists
-1:00 Rest b/t Sets-
then…
Check out today’s NCMOBILITY from The Ready State!
(No Measure)
MOVEMENT PREP
3x
10 meter Bear crawl up and back
10 meters up and back 3-5# over the shoulder sandbag carry
GET READY
2x Pigeon stretch 1:00 each side, add angles as kids are able
MOVEMENT PRACTICE
APPLYING MOVEMENT SKILLS
Strong Tree, Muscles On, Footprint in the Sand and Waiting In the Outfield: As a group and one at a time,
3x Hinge practice at bench without implement.
3 KB Hinge (DL) 4-12# kg at bench
WORK & PLAY
2x
2:00 Mountain climbers
2:00 Hollow Holds or progressions
2:00 KB Hinge (DL) 4-12 kg at bench
GAME
Free play legos
EMOM stop to do 3 blocked squats, and 1 great push-up
Training Pit CrossFit 