CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20min
Back Squat 3,3,3,3,3
Conditioning – 20min
3 Rounds for time:
500m Row
21 Burpees
400m Run
Recovery – 5 min
Shoulder + Hip Mobility
Post Class Mobility-
(6) Do this IfSquat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 15 min
Same as CF
Conditioning – 20 min
Same as CF
Recovery – 5 min
Shoulder + Hip Mobility
Sport
CROSSFIT CLASS
Split Jerk 3×1 @ 80%, 3×1 @ 85%
“Luke”
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
