CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
Strength – 25 min
Bench Press 5 sets of 12 reps, rest 3min between sets
Conditioning – 15 min
EMOM for 10min:
1 Deadlift
5 Burpees over bar
Fitness (155/225)
Sport (225/315)
Recovery – 5 min
Walk or light row
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20 min
Deadlift 10.7.5.3.1.1.1.
Conditioning – 15 min
EMOM for 10min:
1 Deadlift (80% of above)
5 burpees over bar
Recovery – 10 min
Walk & Light Roll
Sport
In CrossFit Class
1) Warm up with class
2) Back Squat: build to a double @ RPE 9, then drop 10% and perform 2×4
3) EMOM x 10min: 3 Deadlifts (75%), 6 Bar Facing Burpees
In CrossFit Sport
Three sets:
*3 ring swings
*3 banded seated transitions
Three sets:
* 1-5 kipping mu (spotted)
* 5 bench transitions
Handstands:
Three sets:
*3 tripod pop ups
*3 negatives
Three sets:
*5-10 kipping hspu (deficit)
Strength:
Three sets:
* 5 chest to ring pull ups with negative ( break up as needed)
* 3-5 strict T2B
* 5-10 kipping ring dips (banded)
